7 Types of Magnesium: Which One is Right for You?

Magnesium is a mineral involved in over 300 biochemical processes in the body. It plays an essential role in muscle function, nervous system regulation, energy production, bone health, and heart health.  

A sad fact is that a large number of the population simply don’t consume enough magnesium through appropriate nutrition. Think leafy greens like spinach, almonds, cashews and brazil nuts, avocado, bananas, quinoa and legumes (chickpeas, black beans, edamame and peanuts – including 100% peanut butter/spread).

Although I deliberately include a wide variety of these foods throughout the week, factors such as soil and growing conditions can impact nutrient quality along with digestive and absorption challenges. I’m also in the transition of menopause (late perimenopause), so magnesium supplementation ensures I am supporting my body and hormones as much as possible. 

Not all magnesium supplements are created equal – different forms serve different purposes, as their bioavailability and absorption rates vary.  

In this blog, I’m focusing on seven main types of magnesium that I take and use myself, and cover what they do so you can better choose the right type for your own health needs. 

1. Magnesium Glycinate – Stress Relief and Sleep Support

Magnesium glycinate is one of the most bioavailable and easily absorbed forms of magnesium. It’s bound to glycine, an amino acid known for its calming effects. 

Best for: 

• • Reducing stress and anxiety by calming the nervous system 
  • Improving sleep quality and relaxation 
  • Easing muscle tension and cramps 
  • Gentle on digestion, making it ideal for those with sensitive stomachs 

Great for: Anyone looking to support mental health, relaxation, and restful sleep.

2. Magnesium Citrate – Digestive Health

Magnesium citrate is bound to citric acid, which enhances its absorption. 

Best for: 

• • Acting as a natural laxative for occasional constipation relief  (although eating high fibre foods and drinking plenty of water will make a huge difference in that area)
  • Supporting digestive function and bowel regularity 
  • Assisting with muscle cramps and electrolyte balance 

Great for: Those who need gentle constipation relief or support for regular digestion. 

Caution: May cause loose stools in high doses!

3. Magnesium L-Threonate – Brain Booster

This is the only form of magnesium that effectively crosses the blood-brain barrier, making it a top choice for brain health. 

Best for: 

• • Enhancing memory, learning, and cognitive function 
  • Supporting mental clarity and reducing brain fog 
  • Potential neuroprotective benefits, studied for conditions like Alzheimer’s 

Great for: Anyone wanting to sharpen focus, boost memory, or support long-term brain health. 

4. Magnesium Malate – Energy and Muscle Recovery

Magnesium malate is bound to malic acid, a compound involved in cellular energy production. 

Best for: 

• • Boosting energy and reducing chronic fatigue 
  • Relieving muscle pain and soreness, beneficial for fibromyalgia 
  • Supporting ATP production, essential for cellular function 

Great for: Those struggling with fatigue, muscle aches, or fibromyalgia. 

5. Magnesium Taurate – Heart Health Hero

This form is bound to taurine, an amino acid that supports cardiovascular function. After reading Dr Lara Briden’s, Hormone Repair Manual, I take a combination of magnesium and taurine. It was specifically for migraine relief when my perimenopause symptoms first arose, however, now I take it simply for prevention as those hormonal headaches and migraines have gone (please note – I made several other lifestyle changes to support this result). 

Best for: 

• • Regulating blood pressure and supporting heart health 
  • Helping with blood sugar balance and insulin sensitivity 
  • Calming the nervous system without sedation 

Great for: Anyone prioritising heart health, blood pressure regulation, or blood sugar balance.

6. Magnesium Chloride – Topical Therapy and Detox

Magnesium chloride is highly absorbable and often found in topical magnesium products like creams, lotions, sprays, and bath flakes for soaking in. 

Best for: 

• • Muscle relaxation and recovery (great for post-workout use) 
  • Supporting detoxification and kidney function 
  • Absorbing through the skin, ideal for those who can’t tolerate oral supplements 

Great for: Topical application for muscle relief and relaxation. Add a cup to a hot bath or mix and melt a 1/2 cup magnesium chloride flakes into 1/2 cup warm water and store in a spray bottle. 

7. Magnesium Oxide – Occasional Digestive Aid

Magnesium oxide has a lower absorption rate than other forms but is useful for specific digestive concerns. 

Best for: 

• • Acid reflux and indigestion relief 
  • Occasional constipation relief (stronger laxative effect than citrate) 

Great for: Those needing a digestive aid or short-term relief for acid reflux or constipation. 

Note: Not the best choice for daily magnesium supplementation, as absorption is lower than other forms. 

Magnesium is essential for many bodily functions, but choosing the right type makes all the difference. Whether you need better sleep, enhanced brain function, or improved digestion, there’s a magnesium form tailored to your needs.

Before starting any supplement, consult with a healthcare provider to determine the best form and dosage for you.