7 Types of Magnesium: Choosing the Best Magnesium Supplement

Magnesium supplements have increasingly gained popularity in recent years for their various health benefits. With the bombardment of information today, it may be quite overwhelming to choose.
As magnesium certainly is one of the fundamentally important supplements, I want to support a little in choosing the right form of magnesium.
Most people have a magnesium deficiency, through the lack of vegetable intake. Unfortunately, as our western soils have gotten less nutrient rich, supplementing magnesium may be useful.

Image of many different supplements, finding the best magnesium supplement

Short Answer

For the majority of people Magnesium Citrate will be the decent form of magnesium. It has a decent bioavailability, promotes better sleep and increases energy levels.
In case you want to tweak for perfection a bit more, continue with this article.

Key Takeaways of this article

  • there are multiple different forms of magnesium on the supplement market
  • choosing the perfect magnesium supplement depends on your specific needs and goals
  • consider factors such as bioavailability, dosage, and potential side effects when selecting a magnesium supplement
  • Magnesium supplements can enhance sleep quality, boost energy, promote muscle recovery, and ease anxiety and stress, among other benefits
  • consult with your healthcare provider before taking any new supplements

Magnesium Citrate: Boost Your Energy Levels

Feeling tired and rundown? Magnesium citrate might just be the energy-boosting magnesium supplement you need. With its exceptional bioavailability, this supplement is quickly absorbed by your body, making it a top choice for those looking to improve vitality.

Magnesium citrate works by supporting enzymatic reactions involved in energy production, allowing you to combat fatigue and stay energized throughout the day. Whether you’re an athlete, a busy professional, or just someone in need of a little pick-me-up, magnesium citrate is a reliable way to boost your energy levels and keep you going strong.
If you just want to make sure, you simply don’t have a magnesium deficiency citrate is fine.

Important disclaimer: If you’re feeling constantly run down and stressed, Magnesium will not be the magic pill. It may contribute in a lower digit percentile to your overall wellbeing.

Magnesium Glycinate: Promote Restful Sleep

Feeling tired and sluggish despite getting enough sleep? Magnesium glycinate may help you achieve a restful and rejuvenating slumber. Known for its calming properties glycinate is sleep-promoting.
It activates gamma-aminobutyric acid, also known as GABA, which regulates neurons in the brain and reduces stress and anxiety. Other substances that activates the GABA system could be Phenibut, alcohol or benzodiazepines (Xanax, Valium, Travor). Magnesium glycinate may also lower cortisol levels, a stress hormone that could disturb sleep patterns.

Unlike other forms of magnesium supplements that may cause unwanted digestive symptoms, magnesium glycinate is gentle on the stomach, making it an ideal choice for those with sensitive digestive systems. You will not want to take something heavy on the stomach before going to bed. It is also one of the best supplements for muscle relaxation and pain relief, which may further alleviate sleep disturbances.

Benefits of Magnesium Glycinate for Sleep: How to Maximize Benefits:

  • Promotes restful sleep
  • Calms anxiety and stress
  • Reduces cortisol levels
  • Alleviates muscle tension and pain
  • Take around 30-60 minutes before going to bed
  • Avoid caffeine (about 10 hours before sleep) and electronics at night
  • Create a relaxing bedtime routine
  • Consult with a healthcare professional if pregnant or taking medications

Overall, magnesium glycinate is a safe and effective supplement for those looking to improve sleep quality and optimize overall wellness.

Magnesium L-Threonate: Enhance Cognitive Function

With those nootropic-enthusiasts, Magnesium L-Threoante may resonate the most.
If your focus lays on boosting brain efficiency and performance the cognitive-boosting magnesium L-threonate may be your choice.

With the unique ability to penetrate the blood-brain barrier, magnesium L-threonate enhances synaptic plasticity, which means faster learning, better memory, and clearer thinking. No more staring at your computer screen for hours without remembering anything you read. Well, actually that may still happen – but it will increase the capacity to take up information easily.

“Magnesium L-threonate has shown promising results in improving cognitive function, particularly in the areas of memory and attention.” – my opinion

Why Magnesium L-Threonate is a definitely worth a try

Cognitive Benefit Magnesium L-Threonate Other Types of Magnesium Supplements
Improves Synaptic Plasticity
Enhances Memory and Learning
Boosts Brain Power

While other types of magnesium supplements can provide general benefits for overall wellness, magnesium L-threonate is a game changer when it comes to cognitive function. In fact, studies have shown that it can improve memory recall, reaction time, and attention span.

So next time you’re struggling to remember someone’s name or find yourself zoning out in a meeting, consider adding magnesium L-threonate to your supplement regimen. Your brain., friends (and perhaps your wallet) will thank you.

Magnesium Oxide: Aid in Digestion

Got tummy troubles? Magnesium Oxide could be your new best (supplement) friend. With its high concentration of elemental magnesium, it is known to regulate bowel movements and relieve constipation.

If you’re suffering from gut discomfort, magnesium oxide might be the remedy you’ve been searching for. It’s like a magic wand for your digestion, helping everything move along smoothly like it should. But don’t take our word for it. Try some magnesium oxide today and see if it helps get your bowels back on track. Magnesium oxide is often given to patients in hospitals suffering from constipation. In hospitals it’s usually given through a zap. In case your not in a hospital, the normal pill form should do…

It is widely available in almost every grocery store and pharmacy. Oxide is the cheapest and most common form of magnesium.

Magnesium Malate: Support Muscle Recovery

Did you hit the gym too hard and now you’re feeling it? Great, congratulations first of all!
It’s is great in order to alleviate muscle soreness and enhance exercise performance. You may know malate from L-Citrulline malate, which is also a great workout supplement. It reduces blood-pressure and thereby increases the pump in the gym.

But how does it work with combining Magnesium and malate? Well, magnesium plays a key role in muscle function and can help regulate muscle contractions. Meanwhile, malic acid is a natural substance that’s involved in energy production. So when you combine the two, you get a winning combo that can support your muscle recovery journey.

I have personally tried the combination with malate for the gym, but ultimately switched to L-Citrulline Malate as it has an even greater effect for the pre-workout boost.

Next to performance, Magnesium malate may also help boost your endurance and reduce fatigue, making it an excellent choice for other athletes and fitness enthusiasts than just the gym chads. I can highly encourage to give this a try. It will not be the absolute game changer, but may add another 5% benefits to your gym routine.

Magnesium Taurate: Promote Cardiovascular Health

If you’re looking to keep your heart in great shape, magnesium taurate could help. Made by combining magnesium ions with taurine, this supplement has shown to become useful for supporting to maintain a healthy cardiovascular system.

But how does it work? Well, magnesium is known to support a steady heartbeat and regulate blood pressure, while taurine boasts antioxidant properties that protect the heart from damage. By working together, they offer a unique and effective way to promote heart health.

From studies I’ve seen, magnesium taurate can support the heart’s electrical impulses and even help treat arrhythmias. It’s also been shown to reduce blood pressure in those with hypertension.

I personally have not tried Magnesium Taurate yet. In case you are having heart conditions, obviously check with your doctor before ingesting it.

Magnesium Taurate: Table of Benefits

Benefits of Magnesium Taurate Description
Regulates blood pressure Magnesium taurate helps keep blood pressure in check, reducing the risk of cardiovascular disease
Stabilizes heart rhythm The supplement can help maintain a regular heartbeat, reducing the risk of palpitations and fluttering
Protects the heart The antioxidant properties of taurine can help safeguard the heart from damage caused by free radicals
Reduces inflammation The combination of magnesium and taurine can have an anti-inflammatory effect, helping to prevent damage to the heart and arteries

As always, consult with a healthcare professional before adding any supplements to your daily routine.

Magnesium Chloride: Ease Anxiety and Stress

Personally having dealt with strong anxiety and panic attacks, I’ve may be able to add my two cents here. If you heard about Magnesium being able to help relieve anxiety and stress symptoms, it’s probably Magnesium chloride. This powerful supplement has been shown to have a calming effect on the nervous system, helping to alleviate stress and reduce anxiety.

How does magnesium chloride work? This form of magnesium is highly absorbable and the cellular uptake is quite great (for a magnesium) and therefore supports to balance your hormones and reduce cortisol levels. This, in turn, promotes relaxation and helps to soothe your mind and body.

The form of chloride offers a range of other health benefits. It can help to support your immune system, regulate your heartbeat, and enhance your bone health. Plus, it’s easy to take and can be found in a variety of forms, from powders to oils to capsules.

If you’re looking for a natural way to manage stress and anxiety, magnesium chloride may be just what you need.

Other Types of Magnesium Supplements to Consider

So you’ve learned about some of the best magnesium supplements on the market, but did you know there are other options out there? Let’s take a look at a few other types of magnesium supplements worth considering:

Magnesium Sulfate

This form of magnesium, also known as Epsom salt, is often used for its relaxing and soothing properties. It’s a popular addition to bath salts, helping to ease sore muscles and reduce stress.
By this I do not mean to “ingest” the bath salts. I am saying to actually use them in a bath, so please do not get any shaky ideas here.
I haven’t yet any benefits with Magnesium sulfate next to the general ones mentioned above in this post.

Magnesium Orotate

This lesser-known form of magnesium is thought to be highly bioavailable, making it a great option for those who struggle with nutrient absorption. It’s often used to support heart health and improve exercise performance.

When it comes to supplements, I personally think it’s always a good idea to try things out for a decent period of time and see how the body reacts.

Remember, it’s important to always consult with your

healthcare professional before starting any new supplement regimen. With so many types of magnesium supplements available, there’s bound to be one that can help support your unique wellness goals.

Factors to Consider When Choosing a Magnesium Supplement

So, you’ve decided to supplement with magnesium. Good call! But with so many options available, how do you choose the right one for you? Here are some factors to consider when selecting the right type for you:


The amount of magnesium you need will depend on your age, sex, and health status. The recommended daily intake of magnesium for adults ranges from 320 to 420 milligrams per day. Make sure to check the supplement label for the dosage per serving and adjust according to your needs.
This actually refers to the magnesium content.


Not all forms of magnesium are absorbed equally by the body. Some, like oxide, have lower bioavailability and may not be as effective. Look for supplements with higher bioavailability, such as magnesium citrate or magnesium glycinate, to ensure maximum absorption. In case you have a weaker stomach or struggle with nutrient uptake, perhaps try Magnesium Orotate.

Potential Side Effects

While magnesium supplements are generally safe, they can cause side effects such as diarrhea, stomach upset, and nausea. This is usually only if you ingest north of 1000 mg. If you have a sensitive stomach, consider choosing a supplement with a lower dosage per serving or a different form of magnesium that’s gentler on your digestive system.

Magnesium can interact with certain medications like antibiotics, heart medications, and diuretics?
Especially if you have an abnormal condition with your kidney – talk to your doctor before ingesting magnesium.

The Brand Matters

When it comes to supplements, the brand matters. Look for reputable brands that follow good manufacturing practices, third-party testing, and have a good track record of customer satisfaction. Don’t fall for flashy marketing campaigns or ridiculously low prices. Remember, you get what you pay for.

In the future I will write an article on the different quality standards of supplements, including magnesium.

Remember to always consult with your healthcare provider before starting any new supplement routine.

Form of Magnesium Bioavailability Dosage per Serving Potential Side Effects Recommended Brands
Magnesium Citrate High 400mg Loose stools, diarrhea Natural Calm, Doctor’s Best, Thorne
Magnesium Glycinate High 200mg None Jigsaw Health, Pure Encapsulations, Klaire Labs
Magnesium L-Threonate Moderate 2000mg None Magtein, Life Extension, Jarrow Formulas
Magnesium Oxide Low 500mg Diarrhea, stomach upset Nature Made, NOW Foods, Solaray
Magnesium Malate Moderate 1000mg None Source Naturals, Designs for Health, Pure Encapsulations
Magnesium Taurate Moderate 1250mg None Doctor’s Best, Cardiovascular Research, Nutricology
Magnesium Chloride High 520mg None Life-flo, Trace Minerals, Ancient Minerals

Other forms of magnesium for ingestion

Magnesium Sticks

Magnesium oxide sticks with cranberry flavour

Magnesium sticks are great for people who dislike swallowing down tablets or want to have the convenience of a nice taste. Sticks unfortunately are usually only available in oxide form.

Magnesium zaps

Not my personal favorite but certainly useful for medical application. Most constipation-relief medication includes magnesium oxide.

How to Supercharge Your Health with Magnesium Supplements

Now that you’ve found the right form of magnesium to suit your needs, it’s time to get started. Incorporating magnesium supplements into your daily routine is easy, and with a little planning, you can maximize their benefits to improve your overall health and well-being.

1. Choose the Right Dosage

The first thing to consider is the recommended dosage for your chosen magnesium supplement. This can vary depending on the type of supplement and your specific needs, so it’s essential to follow the label’s instructions carefully. Start with a lower dosage and gradually increase it to avoid any potential side effects.

2. Take Your Supplement at the Right Time

The timing of your magnesium supplement can also impact its effectiveness. Some supplements, such as magnesium citrate, are best taken in the morning to boost energy levels. Others, such as magnesium glycinate, are recommended for evening use to promote restful sleep.

3. Pair Magnesium with a Healthy Diet

While magnesium supplements can provide essential nutrients, they should be taken alongside a balanced diet rich in magnesium-rich foods. Dark leafy greens, nuts, seeds, and whole grains are all excellent sources of magnesium and can help you maximize the benefits of your magnesium supplement.

4. Stay Hydrated (bruh)

Magnesium supplements can increase the body’s water demand as it’s an essentials electrolyte, making it crucial to stay hydrated. Be sure to drink plenty of water throughout the day to ensure your body has what it needs to absorb and utilize your magnesium supplement effectively.

5. Consider Pairing with Other Supplements

If you’re looking to supercharge your health, consider pairing your magnesium supplement with other complementary supplements. Zinc, calcium, and vitamin D are all essential nutrients that work synergistically with magnesium to support overall health and wellbeing.

Magnesium Supplement Best Time to Take Recommended Dosage
Magnesium Citrate Morning
Magnesium Glycinate Evening 200-400mg daily
Magnesium L-Threonate Anytime 1000-2000mg daily
Magnesium Oxide Anytime 400-800mg daily
Magnesium Malate Anytime 1000-2000mg daily
Magnesium Taurate Evening 125-500mg daily
Magnesium Chloride Anytime 500-1000mg daily

My blog is all about supplements, nutrition, sleep and vitality. Feel free to visit my post archive for more articles.

Conclusion: The Best Magnesium Supplements for Your Health

Well, that’s a wrap! We’ve explored the seven types of magnesium supplements that can help you achieve optimal health and wellness. From magnesium citrate for energy to the malate combination for muscle recovery, there’s a magnesium supplement out there for everyone.

Remember, before you start taking any new supplement, it’s always best to consult with a healthcare professional. They can help you determine the right dosage and ensure that there are no potential interactions with any medication you’re taking.

So, whether you’re a fitness enthusiast looking to improve your exercise performance or someone struggling with anxiety and stress, there’s a magnesium supplement that can help you reach your health goals. Don’t wait any longer – start incorporating a magnesium supplement into your routine today and feel the difference!

Thank you for reading this comprehensive guide on the best magnesium supplements. I hope it has helped you make an informed decision on which magnesium supplement to choose. All the best to you!


Holding a pill next to an orange lol

What is the best magnesium supplement for overall health?

The best magnesium supplements for overall health include magnesium citrate, magnesium glycinate, magnesium L-threonate, magnesium oxide, magnesium malate, magnesium taurate, and magnesium chloride. Each of these supplements offers unique benefits for different aspects of health.

What are the top magnesium supplements for boosting energy levels?

Magnesium citrate is considered one of the best magnesium supplements for energy. Its excellent bioavailability supports enzymatic reactions involved in energy production and helps combat fatigue.

What happens when I take too much magnesium?

Excess magnesium for most people is considered above 1 g in a day. I did accidentally take my dosage of 500 mg twice a day and didn’t notice any negative effects. North of 1 g you may experience diarrhea and other unpleasant symptoms.

How are magnesium levels normally meassured?

Magnesium levels are usually measured most accurately through a standard blood test.
The symptoms for a magnesium excess are quite obvious and easy to connect to the substance, though.
In case you have low magnesium levels, this is most easiest determinable by seeing if you have cramps at time or generally feel rather agitated.

How long does it take for magnesium to “kick in”?

This depends quite a bit on the form. The standard magnesium oxide elevates your magnesium levels after about 30-40 minutes in the upper gut or thin gut.

What age groups is magnesium supplementation useful for?

Well, basically for any age group. The dosing obviously varies, having less required dosage for younger people and steadying out the dosis. Especially for people with a rather messy diet magnesium supplementation is crucial in my opinion.

What are some other types of magnesium supplements to consider?

Apart from the mentioned types, other magnesium supplements worth considering include magnesium sulfate and magnesium orotate. These supplements may have unique benefits and are worth exploring.

What factors should I consider when choosing a magnesium supplement?

When choosing a magnesium supplement, consider factors such as dosage, bioavailability, and potential side effects. It’s important to select a supplement that aligns with your specific needs and is safe for consumption.

How can I incorporate magnesium supplements into my routine?

To incorporate magnesium supplements into your routine, start by consulting with a healthcare professional for dosage recommendations. You can take magnesium supplements with meals or as recommended by the product label. It’s also important to consider any potential interactions with other medications or supplements you may be taking.

Important Disclaimers

Health Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice. I am not a healthcare professional, doctor, or licensed nutritionist. The content shared here reflects my personal experiences and insights on health, nutrition, sleep, and supplements. It’s important to consult with a qualified healthcare provider before starting any new diet, exercise program, or supplement regimen, especially if you have any pre-existing health conditions or concerns. The recommendations and opinions expressed on this blog are solely mine and should not be considered as medical advice.

Affiliate Disclaimer: Please note that some of the links on this blog are affiliate links. This means that if you click on these links and make a purchase, I may receive a small commission at no extra cost to you. These commissions help support the blog and allow me to continue to create content for you. I only recommend products and services that I believe in and feel would be beneficial for my readers. My goal is to provide you with valuable information and choices, but please understand that my recommendations are based on my personal opinion and experience. Your trust is important to me, and I strive to be transparent and honest in all my affiliations.

Sources disclaimer: Creating these articles is fun, but also quite a lot of work.
As I am just stating may conceptual understanding as a regular dude, I renounce linking all the different sources and papers. In case you are interested in that, I would simply ask you to do you own further research.

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