What is the Best Form of Magnesium Supplement?

Table of Contents

There are many forms of magnesium supplements, and the best form depends on what you need it for. Although there are forms that are better absorbed by the body, be cautious of any that may cause digestive upsets.


Magnesium Supplements

Magnesium citrate

It’s well-absorbed by the body and may be used for relaxation and to support bowel regularity. It can have a mild laxative effect.


Magnesium Glycinate/Bis-Glycinate

It has a high absorption and bioavailability. It may be good to help with getting better sleep. Good for those who have digestive upset or a sensitive stomach, as it doesn’t tend to cause any digestive problems.


Magnesium Oxide

It has a high magnesium content, but is not readily absorbed by the body, because most of it is excreted and so it may cause diarrhea. Magnesium oxide is a magnesium compound of inorganic nature. Despite its elevated magnesium content, it exhibits limited absorption within the body.


Magnesium Malate

This is reasonably absorbed by the body. It is often used to support energy production and muscle function. Additionally, malic acid may provide added benefits for individuals with fibromyalgia or chronic fatigue syndrome.


Magnesium Orotate

It may be used to support heart health and may have beneficial effects on cardiovascular function.


Magnesium Threonate

This form of magnesium has been specifically developed to enhance its ability to cross the blood-brain barrier. It may be used to support cognitive function and brain health.


Magnesium Sulfate

This is in the form of epsom salts. Use them to soak in the bath, good to relax and soothe sore muscles, and may pull toxins out of the body. They are absorbed only in small amounts in this form. It’s what’s used in float tanks.


Magnesium Chloride Spray

This form of magnesium can be absorbed through the skin when applied on top.

Remember, the best form of magnesium supplement for you depends on your specific health needs and any potential digestive sensitivities. The recommended intake for magnesium each day is 310 mg-420 mg per day (depending on age and gender) but with modern day farming practices that deplete the soil of nutrients, it’s getting harder to eat enough magnesium for your daily needs from your diet.


Always check with a doctor, functional medicine doctor or health professional before taking supplements.


Conclusive Thoughts About Selecting The Best Form Of Magnesium Supplement For You Needs

Determining the optimal magnesium supplement depends on your individual needs, with various forms available, each offering distinct advantages. If you’re wondering, “What is the best form of magnesium supplement?” – Magnesium citrate is known for its absorption efficiency and its potential to promote relaxation and support regular bowel movements. On the other hand, magnesium glycinate stands out with high bioavailability and is favored for its potential to enhance sleep without causing digestive discomfort.

Meanwhile, magnesium oxide contains high magnesium levels but has limited absorption, potentially leading to digestive issues like diarrhea due to its low bioavailability. Considering the term “magnesium chloride,” this compound is recognized for its topical absorption through topical sprays, offering an alternative route for intake. Magnesium malate, containing malic acid, supports energy production and muscle function, with added benefits for conditions like fibromyalgia or chronic fatigue syndrome. Moreover, magnesium threonate has been developed to cross the blood-brain barrier, potentially supporting cognitive function. While “magnesium sulfate,” often found in Epsom salts, aids in muscle relaxation and toxin removal, however it’s not efficiently absorbed.

Remember, a balanced diet might not provide enough magnesium due to depleted soil nutrients, necessitating dietary supplements. However, understanding the form of magnesium and its interaction with other essential minerals is key. Consulting a healthcare professional is crucial before supplementing, especially in cases of kidney disease, high blood pressure, or excessive magnesium consumption. The type of magnesium, such as magnesium taurate, magnesium l-threonate, or magnesium orotate, can play a role in addressing specific health conditions. Research suggests that too much magnesium may not be beneficial, as the body’s absorption profile is dose-dependent. 

To achieve optimal health outcomes, knowing how much magnesium you require is vital. While the human body absorbs magnesium in various forms like capsule or tablet, evidence supports magnesium’s role in bone health, cardiovascular health, and stress relief. Whether seeking muscle relaxation or stress relief, understanding the right form, dosage, and potential interactions is essential for harnessing magnesium’s benefits effectively.


Frequently Asked Questions About Magnesium Supplements

Which type of magnesium supplements are most effective for absorption?

Magnesium glycinate is considered highly absorbable and causes fewer gastrointestinal side effects compared to other types. If your goal is to alleviate digestive problems, magnesium citrate might be a more suitable choice.


What type of magnesium is recommended for improving sleep and reducing anxiety?

Magnesium glycinate is the preferred form of magnesium for promoting better sleep and potentially alleviating anxiety. It’s believed to have a relaxing effect on both the nervous system and muscles.


What type of magnesium is optimal for enhancing energy and concentration?

Magnesium L-threonate is a more recent variation of magnesium that supports cognitive well-being, attentiveness, and emotional state. It can be particularly beneficial for individuals dealing with mental health issues or those engaged in extensive study or mental load.

About The Author
Picture of Tanya Leyson
Tanya Leyson

Tanya, a Wellness Ambassador, Health Coach, and Hypnotherapist with 15+ years of experience, holds a nutrition degree and coaching certification. She's served private clients, corporate health programs, and collaborated with food companies. Tanya's mission is to foster vibrant health through nutritional advice, stress management, and weight loss strategies. Her "Let’s Get VibrantlyHealthy eCookbook" offers 80+ clean recipes, while "Thriving: Health is Your Greatest Wealth" shares insights from 13 authors. Tanya also provides powerful hypnotherapy tracks for belief reprogramming. As a holistic wellness expert, Tanya is dedicated to helping individuals achieve healthier, more fulfilling lives, offering a wealth of experience and guidance.

All Posts
Supplement Quiz

Get a supplement audit to check if you’re taking the right supplements for your needs.

More To Explore
a woman in a blue sweater sitting while holding a blue mug

Is Hypnotherapy Worth It?

Hypnotherapy is a legitimate and widely recognised form of therapy, and there is evidence to support its effectiveness for a variety of issues. Let’s begin

Free 2 Week Menu Plan

25 Recipes, Under 30 Minutes, with 8 Ingredients or less.

free 2 week menu plan

Subscribe to our mailing list and get a free menu plan with 25 recipes, under 30 minutes, with 8 ingredients or less.