Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a key role in muscle and nerve function, heart rhythm, energy production, and bone health. However, magnesium supplements come in different forms, and each type serves a different purpose.
1. Magnesium Citrate
Uses:
Relieves constipation
Supports digestion
Used for bowel cleansing before medical procedures
Notes:
Highly absorbable
Can cause diarrhea at higher doses
Not ideal for long-term daily use without medical advice
2. Magnesium Glycinate
Uses:
Promotes relaxation and better sleep
Reduces anxiety and stress
Helps with muscle relaxation
Notes:
One of the best-absorbed forms
Gentle on the stomach
Suitable for daily supplementation
3. Magnesium Malate
Uses:
Supports energy production
Helps reduce muscle pain
Beneficial for chronic fatigue and fibromyalgia
Notes:
Slightly energizing, best taken in the morning
4. Magnesium Taurate
Uses:
Supports heart health
Helps regulate blood pressure
Assists in blood sugar control
Notes:
Especially useful for people with cardiovascular concerns
Generally well tolerated
5. Magnesium Threonate
Uses:
Improves memory and learning
Supports cognitive function and brain health
Notes:
The only form shown to effectively cross the blood–brain barrier
Often more expensive than other types
6. Magnesium Chloride
Uses:
Supports skin health
Aids muscle recovery
Commonly used topically (magnesium oil)
Notes:
Can be absorbed through the skin
May cause mild tingling when applied
7. Magnesium Sulfate (Epsom Salt)
Uses:
Relieves sore muscles
Helps with sprains
Used in baths for relaxation
Notes:
Primarily for external use
Not commonly recommended for oral supplementation
8. Magnesium Oxide
Uses:
Relieves heartburn
Helps prevent migraines
Low-cost supplement option
Notes:
Poor absorption compared to other forms
More likely to cause digestive discomfort
Which Type Is Best?
It depends on your health goal:
Goal
Best Type
Sleep & anxiety
Magnesium Glycinate
Constipation
Magnesium Citrate
Brain & memory
Magnesium Threonate
Heart health
Magnesium Taurate
Energy
Magnesium Malate
Muscle recovery (topical)
Magnesium Chloride / Sulfate
Safety and Dosage Tips
Typical daily supplemental dose: 200–400 mg
Do not exceed recommended doses unless advised by a healthcare provider
People with kidney disease should consult a doctor
Magnesium may interact with antibiotics and diuretics