Which Type of Magnesium Is Best?

Magnesium is a vital mineral involved in over 600 essential processes within your body. It helps convert food into energy, repair muscles, and maintain strong bones. Whether you want to better manage stress, improve sleep quality, support heart health, balance blood sugar, or reduce anxiety, magnesium can help.^1-4

Unfortunately, studies show that almost half of American adults don’t get enough magnesium to get those benefits. Researchers connect low magnesium levels and intake to a range of health issues, including type 2 diabetes, metabolic syndrome, high blood pressure, osteoporosis, migraines, and even colon cancer.⁵

The recommended magnesium intake for women 31 and older is 320 mg daily. Leafy greens, nuts, and seeds are excellent food sources of magnesium. For example, a half-cup of cooked spinach has 78 mg of magnesium, an ounce of almonds contains 80 mg, and an ounce of pumpkin seeds offers 150 mg.^{6, 7}

However, you’ll need a magnesium supplement to get therapeutic doses of this mineral. Not all magnesium supplements are created equal, and choosing the right one can be confusing. Your body absorbs some types of magnesium more efficiently, which can have different effects depending on how it uses them. Understanding these differences can help you choose the right supplement to meet your needs.

Common Types of Magnesium & Their Uses

Magnesium Chloride

What it is: Magnesium chloride combines magnesium with chloride. This combination helps maintain fluid balance, support muscle function, and transmit nerve impulses. Its high solubility in water enhances absorption. ⁸

What it does: Magnesium chloride is effective for maintaining electrolyte balance and hydration. It supports muscle and nerve function and keeps your cells working smoothly. ^{9, 10}

Best for: If you need rapid magnesium absorption, magnesium chloride is a good choice. However, it can be harsh on the stomach in large doses and may cause digestive discomfort. (Doses significantly above the recommended 320 mg daily would typically be considered large and more likely to cause digestive side effects.) For sensitive stomachs, start with a lower dose and increase gradually to minimize potential upset.^{11, 12}

Magnesium Lactate

What it is: Magnesium lactate magnesium combined with lactic acid, a substance your muscles produce during exercise for quick energy. Lactic acid, found in foods like yogurt and fermented vegetables, converts to lactate in the body. Lactate enhances magnesium absorption and is gentle on the stomach.¹³

What it does: Magnesium lactate is known for its gentle absorption, making it easier on the digestive system compared to other forms of magnesium. It’s ideal for those needing to take large doses regularly or who experience discomfort with other types of magnesium.¹⁴

Best for: If you need to take high doses of magnesium regularly, magnesium lactate is an excellent option. Studies show that it causes fewer digestive side effects than other forms of magnesium, making it suitable for those with sensitive stomachs.^{15, 16}

Magnesium Threonate

What it is: Magnesium threonate is a form of magnesium bound to threonic acid, a compound from vitamin C breakdown. This combination allows magnesium to cross the blood-brain barrier, a protective layer that shields your brain from many substances in the bloodstream.¹⁷

What it does: Magnesium threonate supports cognitive function and brain health by crossing the blood-brain barrier. It is particularly noted for its potential to enhance memory, learning, and overall mental performance.¹⁸

Best for: If you’re looking for cognitive support and improved brain health, magnesium threonate is an excellent choice. It may help with memory, focus, and mental clarity. However, it tends to be more expensive and is less effective for general benefits like muscle relaxation or digestive support. Use it specifically for its brain-boosting effects.

Magnesium Taurate

What it is: Magnesium taurate combines magnesium with taurine, an amino acid known for its calming effects and ability to reduce chronic inflammation, which can contribute to heart disease.¹⁹

What it does: Magnesium taurate supports heart health by helping regulate blood pressure and blood-sugar levels. It also provides a calming effect that may aid in managing anxiety. ²⁰

Best for:  Ideal for those looking to lower blood pressure, regulate blood sugar, reduce anxiety, and support heart health. Although generally safe, magnesium taurate may cause mild digestive issues like diarrhea or stomach cramps in some individuals. It is generally well-tolerated compared to other magnesium forms.^{21, 22}

Magnesium Citrate

What it is: Magnesium citrate is a combination of magnesium and citric acid, which is found in citrus fruits. This form of magnesium is well-absorbed by the body due to the solubility of the citrate salt.²³

What it does: Magnesium citrate can help relieve constipation and support healthy digestion. It also helps maintain overall magnesium levels in the body.²⁴

Best for: Ideal for those seeking relief from constipation or needing general digestive support due to its mild laxative effect. To avoid potential digestive upset, start with a smaller dose and increase gradually, taking it with plenty of water.

Magnesium Sulfate

What it is: Magnesium sulfate, commonly known as Epsom salts, is typically used topically rather than ingested. It’s commonly added to baths to help relieve muscle tension and soreness through skin absorption.²⁵

What it does: When absorbed through the skin, Epsom salts can help reduce muscle tension, inflammation, and promote relaxation.²⁶

Best for: Ideal for relieving muscle tension and soreness after exercise or a long day. However, topical absorption may not provide significant magnesium levels. For optimal magnesium intake, consider combining Epsom salts with oral magnesium supplements.

Magnesium Oxide

What it is: Magnesium oxide is an inexpensive form of magnesium with a high mineral concentration.  However, it is less effectively absorbed by the body and often requires a carrier molecule, like citrate or glycinate, to enhance its effectiveness.²⁸

What it does: Magnesium oxide helps relieve indigestion and constipation due to its mild laxative effect. It can ease digestive discomfort and promote regular bowel movements.²⁹

Best for: Ideal for those seeking relief from constipation, as it draws water into the intestines, softening stool and stimulating bowel movements.³⁰ However, due to its poor absorption, it may cause digestive discomfort if taken in large amounts. 

Magnesium Glycinate

What it is: Magnesium glycinate combines magnesium with glycine, an amino acid known for its calming effects. Glycine enhances the effectiveness of magnesium by boosting GABA activity, a neurotransmitter that supports a calm mind and reduces anxiety.

What it does: Magnesium glycinate is well-regarded for its calming properties, making it ideal for enhancing sleep quality and managing anxiety. The glycine component further promotes calmness and reduces stress, making it perfect for those seeking to unwind and boost their overall mental well-being.³³

Best for: Sleep experts recommend magnesium glycinate to promote calmness, tranquility, and better sleep. Likewise, it can help reduce stress and better manage anxiety levels. ^{34, 35} This form is gentle on your stomach, making it a good choice for people with difficulty tolerating other forms of magnesium.

A Superior Magnesium for Sleep, Anxiety, and More

After evaluating various magnesium supplements, I wasn’t happy with any of them, so I developed Magnesium Body Calm. Thanks to a unique patented process that creates a stable bond between magnesium and the amino acid glycine, this product is less likely to cause unpleasant side effects like some products can, especially at higher doses. This buffered, chelated form ensures that your body absorbs, uses, and retains large amounts, ensuring you get the many benefits of magnesium.

Magnesium Body Calm is an excellent choice for gentle magnesium supplementation, promoting relaxation and supporting restful sleep—perfect for those experiencing anxiety or sleep issues. Each 2-capsule serving delivers 300 mg of chelated magnesium glycinate, designed to maximize effectiveness while minimizing digestive discomfort. This carefully crafted formula ensures it won’t interfere with other essential nutrients. Like all our products at Reignite Wellness, it’s gluten-free, dairy-free, soy-free, and non-GMO.*

Order Magnesium Body Calm here.

References:

1. Dean Md Nd, Carolyn (2106-02-07T00:28:15.000). The Magnesium Miracle (Second Edition) (Kindle Location 523). Random House Publishing Group. Kindle Edition. 
2. Healthline: 12 Evidence-Based Health Benefits of Magnesium
3. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
4. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
5. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. PMID: 22364157.
6. National Institutes of Health: Magnesium – Health Professional Fact Sheet
7. Cleveland Clinic Health Essentials: 25 Magnesium-Rich Foods You Should Be Eating
8. Healthline: Types of Magnesium and Their Benefits
9. Wellbeing Nutrition: Magnesium Chloride
10. Medline Plus: Fluid and Electrolyte Balance
11. Verywell Health: Magnesium Chloride: Uses, Side Effects, and Dosage
12. WebMD: Magnesium Chloride Oral
13. Healthline: Types of Magnesium and Their Benefits
14. Healthline: Types of Magnesium and Their Benefits
15. Robinson CM, Karet Frankl FE. Magnesium lactate in the treatment of Gitelman syndrome: patient-reported outcomes. Nephrol Dial Transplant. 2017 Mar 1;32(3):508-512. doi: 10.1093/ndt/gfw019. PMID: 26940126; PMCID: PMC5837242.
16. Healthline: Types of Magnesium and Their Benefits
17. Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235. doi: 10.3390/nu14245235. PMID: 36558392; PMCID: PMC9786204.
18. Medical News Today: Magnesium threonate
19. Health: Magnesium Taurate: Benefits, Uses, Side Effects, and More
20. Health: Magnesium Taurate: Benefits, Uses, Side Effects, and More
21. Verywell Health: Magnesium Taurate’s Benefits and Safety
22. Health: Magnesium Taurate
23. Sleep Foundation: Using Magnesium for Better Sleep
24. WebMD: Health Benefits of Magnesium Citrate
25. WebMD: Why Take an Epsom Salts Bath?
26. Healthline: Epsom Salt: Benefits, Uses, and Side Effects
27. WebMD: Why Take an Epsom Salts Bath?
28. Healthline: Magnesium Oxide
29. WebMD: Health Benefits of Magnesium Oxide
30. Lindberg JS, Zobitz MM, Poindexter JR, Pak CY. Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr. 1990 Feb;9(1):48-55. doi: 10.1080/07315724.1990.10720349. PMID: 2407766.
31. Women’s Health Network: Magnesium Glycinate is a Game Changer for Women’s Health
32. Purves D, Augustine GJ, Fitzpatrick D, et al., editors. Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. GABA and Glycine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11084/
33. Willner Chemists: The Benefits of Magnesium Glycinate for Stress and Sleep
34. Sleep Foundation: Using Magnesium for Better Sleep
35. Cleveland Clinic Health Essentials: Magnesium for Anxiety: Does It Help?

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.