Types of Magnesium: What They Are and Why They Matter

Magnesium is an essential mineral involved in hundreds of processes in the body, including muscle function, nerve signaling, energy production, and bone health. Despite its importance, many people don’t realize that magnesium supplements come in multiple forms, each absorbed and used differently by the body.

This guide breaks down the most common types of magnesium, what they’re typically used for, and what research suggests about their potential benefits.

Disclaimer: This article is for informational and educational purposes only. It is not medical advice and should not be used to diagnose or treat any condition. Always consult a qualified healthcare professional before taking supplements.

1. Magnesium Citrate

Commonly used for: Digestive support

Magnesium citrate is a combination of magnesium and citric acid. It’s one of the more bioavailable forms, meaning it’s relatively easy for the body to absorb.

Potential benefits include:

• Supporting digestive regularity

• Helping relieve occasional constipation

• Replenishing magnesium levels

Good to know:
This form can have a laxative effect, especially at higher doses.

2. Magnesium Glycinate (Bisglycinate)

Commonly used for: Relaxation, stress, and sleep support

Magnesium glycinate is bound to glycine, an amino acid associated with calming effects. It’s well absorbed and gentle on the stomach.

Potential benefits include:

• Supporting restful sleep

• Promoting relaxation

• Helping with stress management

Good to know:
This form is often recommended for people who experience digestive upset from other magnesium types.

3. Magnesium Oxide

Commonly used for: General supplementation

Magnesium oxide contains a high amount of elemental magnesium but is less absorbable than other forms.

Potential benefits include:

• Addressing short-term magnesium deficiency

• Supporting heartburn relief

Good to know:
Lower absorption means more magnesium stays in the digestive tract, which may cause loose stools.

4. Magnesium Malate

Commonly used for: Energy and muscle support

Magnesium malate combines magnesium with malic acid, which plays a role in cellular energy production.

Potential benefits include:

• Supporting muscle function

• Helping with fatigue

• Supporting energy metabolism

Good to know:
This form is often taken earlier in the day rather than at night.

5. Magnesium Threonate

Commonly used for: Cognitive and brain health research

Magnesium L-threonate has been studied for its ability to cross the blood–brain barrier.

Potential benefits include:

• Supporting memory and learning

• Promoting overall brain health

Good to know:
This form is typically more expensive and contains less elemental magnesium per dose.

6. Magnesium Chloride

Commonly used for: Oral and topical use

Magnesium chloride is available in capsules, liquids, and topical sprays or oils.

Potential benefits include:

• Supporting muscle relaxation

• Helping with muscle cramps

• Offering an alternative for those who prefer topical use

Good to know:
Evidence for magnesium absorption through the skin is still limited and evolving.

7. Magnesium Taurate

Commonly used for: Heart and nervous system support

Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular function.

Potential benefits include:

• Supporting heart health

• Helping regulate blood pressure

• Supporting nervous system balance

Good to know:
This form is less common but often researched for cardiovascular wellness.

8. Magnesium Sulfate (Epsom Salt)

Commonly used for: Baths and muscle relaxation

Magnesium sulfate, commonly known as Epsom salt, is primarily used in warm baths.

Potential benefits include:

• Relaxing sore muscles

• Promoting relaxation

• Supporting recovery after physical activity

Good to know:
Oral use should only be done under medical supervision.

How to Choose the Right Type of Magnesium

Choosing the right magnesium depends on your goal:

• Sleep & stress: Magnesium glycinate

• Digestion: Magnesium citrate

• Energy & muscles: Magnesium malate

• Cognitive support: Magnesium threonate

• Heart health: Magnesium taurate

Start with low doses and monitor how your body responds.

Final Thoughts

Magnesium plays a vital role in overall wellness, but not all magnesium supplements are created equal. Understanding the different forms can help you make informed decisions when researching supplements and health topics.

At ShareThisInfo.com, our goal is to provide clear, research-based information—so you can make better-informed choices.

Sources & References

1. National Institutes of Health – Office of Dietary Supplements
   https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

2. Cleveland Clinic – Magnesium Benefits and Uses
   https://health.clevelandclinic.org/magnesium-benefits/

3. DiNicolantonio JJ et al. Magnesium in human health and disease – Open Heart
   https://openheart.bmj.com/content/5/2/e000668

4. Slutsky I et al. Enhancement of learning and memory by elevating brain magnesium – Neuron
   https://www.cell.com/neuron/fulltext/S0896-6273(10)00652-2

Types of Magnesium Explained: Benefits, Uses, and How to Choose the Right One