10 Types of Magnesium (and When to Use Each One)

You're not the only one who has been taking a magnesium supplement and hasn't experienced the desired results.

The problem is that there are various kinds of magnesium supplements available, and they aren't all equivalent.
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Every kind offers unique advantages and is more appropriate for particular medical requirements.

You'll quickly get knowledgeable about the ten distinct forms of magnesium and be able to determine which one would be best for your particular needs.

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The Importance of Magnesium

Magnesium is essential for a wide range of important activities in your body. It plays a crucial role in more than 300 biochemical reactions that keep you healthy and functioning optimally.

Magnesium is essential for many bodily processes, including the synthesis of proteins, the conversion of food into energy, and the contraction and relaxation of muscles.

However, what happens if you don't consume enough of this miraculous mineral?

Your body starts to give you significant yet subtle warning signs. Not only do your muscles start to visibly cramp, but you also feel exhausted all the time, and your mood may start to swing more than a playground seesaw.

It may potentially affect bone health, possibly leading to weakened bones. And let’s not forget about its role in regulating blood pressure and supporting a healthy immune system.

Know Your Types: An Overview

It's helpful to know that there are several kinds of magnesium supplements before you pick any random one off the store. Each has advantages and ideal applications of its own. Making the appropriate choice can significantly increase its effectiveness for you.

Magnesium Oxide

Magnesium Oxide is among the magnesium supplement formulations that are most widely accessible. Consider it the standard choice found in the majority of stores. It is useful for many things, particularly stomach problems.

Benefits: When it comes to treating indigestion and constipation, magnesium oxide truly shines. It's a well-liked option for these issues since it works fast to help your digestive system proceed..

Downside: The drawback is that magnesium oxide absorbs more slowly than other forms. This implies that even while it might ease your digestive problems, your body absorbs less magnesium as a whole.

Magnesium oxide is a simple and rapid fix for some stomach issues. However, you might want to think about other options if you're worried about a magnesium deficit and want to add the maximum amount of magnesium to your system.

Magnesium Citrate

Magnesium Citrate is another popular form of magnesium that’s especially known for its high absorption rate. 

Unlike Magnesium Oxide, this type is more readily absorbed by your body, which means you get more of magnesium’s benefits.

Benefits: The ability of magnesium citrate to effectively cure constipation is one of its most notable benefits. It helps to ease stomach problems immediately because it is highly absorbable. For this reason alone, magnesium citrate is often used by people.

Downside: Magnesium citrate has a high absorption rate, which is a benefit, but occasionally it can be a bit too helpful for digestion. It could result in diarrhea or other gastrointestinal problems in certain persons. This is something to consider if you have a sensitive stomach.

Overall, if you're searching for a supplement that your body can easily absorb and you need immediate relief from constipation, magnesium citrate is a good option. Just be careful—it could be uncomfortable if you have a delicate digestive system.

Magnesium Glycinate

Magnesium Glycinateis a great choice if you're worried about your stomach's comfort as well as your magnesium levels.

Because this type of magnesium is bonded to the amino acid glycine, your body will absorb it more readily.

Benefits: High bioavailability, or the ability of magnesium glycosinate to enter your bloodstream easily, is by far its greatest advantage. Additionally, it won't result in the digestive problems that some other types might because it is soft on the stomach.

Because of this, it's a particularly wise option if you want to raise your magnesium levels without experiencing any gastrointestinal distress.

Best for: Magnesium Glycinate is something you should consider if you believe you are deficient in magnesium, or even if testing confirm it.

Because of its great absorbability, more magnesium enters your system to carry out its intended function.


Additionally, you won't have to worry about discomfort or the necessity of being close to a bathroom if you have sensitive digestion.

Magnesium Glycinate is a great option for anyone wishing to increase their magnesium levels without experiencing any digestive problems because it is both efficient and gentle on the stomach.

Magnesium Chloride

Magnesium Chloride is a favorite among those interested in detoxification and metabolism support. 

It has a versatile range of uses and can be effective both when applied topically and taken internally.

Benefits: The big selling point of Magnesium Chloride is its detoxification properties. It’s known to support your body’s natural detox pathways, making it a common choice for people interested in cleansing. 

On top of that, it plays a role in supporting a healthy metabolism, so it helps you process the food you eat more efficiently.

Best for: What sets Magnesium Chloride apart is its flexibility. You’ll often find it in topical applications like lotions, creams, and even bath salts. 

The reason? It’s great for skin health and can be absorbed through the skin. But don’t limit it to external use. 

Additionally, it comes in swallowable forms like tablets or liquid solutions. So you can eat it or drink it—magnesium chloride is a versatile supplement.

Magnesium chloride is a versatile supplement that is well-liked for boosting metabolism and detoxification programs.


It's a great option for a variety of health and wellness requirements, whether applied topically or taken internally.

Magnesium Sulfate

Magnesium Sulfate, Often referred to as Epsom salt, this is the preferred remedy for those seeking to relax and ease their aches and pains.

It's a well-liked type of magnesium that's mostly applied externally for several health benefits.

Benefits: Magnesium sulfate's ability to relieve muscle pain is its main advantage. After a hard day of working out at the gym or tending to your yard, taking an Epsom salt bath can truly help ease sore muscles.

However, many people discover that taking a warm Epsom salt bath can assist to calm the mind and elevate mood in addition to providing physical comfort.

Best for: Magnesium sulfate is a great occasion to treat yourself to a soothing bath. Just add a small amount of Epsom salt to some warm bath water, then soak for roughly 20 minutes.

It's likely that you'll feel physically and psychologically rejuvenated after. Some even immerse their feet in it to ease sore, fatigued feet.


For at-home spa treatments that provide both physical relief and mental calm, magnesium sulfate is ideal. It can offer a peaceful diversion from a demanding day and is great for muscular recovery.

Magnesium Malate

Magnesium Malate is an excellent option for those dealing with persistent fatigue or low energy levels. 

This kind mixes malic acid, which is present in fruits naturally, with magnesium. When combined, they yield a type of magnesium that is especially helpful for increasing energy.

Benefits:Magnesium malate is unique because of its function in the synthesis of energy. If you're always exhausted or lethargic, it can significantly improve your cells' ability to produce and utilize energy.

This kind of magnesium may provide the boost you've been looking for if you've been struggling to get through the day.

Best for: Magnesium malate is probably particularly beneficial for those who suffer from chronic exhaustion.

Considering that promoting energy production is one of its primary functions, it's frequently advised for those who regularly feel exhausted even after receiving enough sleep.


Therefore, magnesium malate may be the energy-boosting remedy you've been looking for if you're sick of feeling, well, tired.

It works especially well for people who struggle with chronic fatigue; it can help you break the pattern and feel more like yourself again.

Magnesium Taurate

Magnesium Taurate is the form of magnesium you’ll want to pay attention to if you have concerns about your heart and cardiovascular system. 

It’s a unique blend of magnesium and taurine, an amino acid that also has heart-healthy benefits.

Benefits: When it comes to magnesium taurate, cardiovascular health is undoubtedly in the limelight. This variety is well-known for its capacity to promote heart health, assist in blood pressure regulation, and, in certain situations, even regulate cardiac rhythms.

Furthermore, taurine has a soothing impact that may help lower stress levels, which is good for your heart and general health.

Best for: Magnesium taurate ought to be on your short list if you're concerned about cardiac problems because of personal or family history.

It's frequently advised for people who want to concentrate especially on cardiovascular health. This could involve anything from sustaining normal blood pressure levels to promoting your heart's general health.


If heart health is your top priority, then you should take magnesium taurate into consideration. For anyone aware of these concerns, its unique benefits for the cardiovascular system make it an exceptional option.

Magnesium L-Threonate

Magnesium L-Threonate is the kind of magnesium that has drawn interest from people who want to improve their cognitive health.

This type, in contrast to others, is well-known for its capacity to penetrate the blood-brain barrier, which makes it very useful for tasks involving the brain.

Benefits: Magnesium L-Threonate is notable for its capacity to improve cognitive function.

Studies indicate that it might facilitate greater focus and attention, increase learning capacity, and enhance memory.


Essentially, this kind of magnesium is something to think about if you want to maintain your mental skills sharp.

Best for: If boosting brain power is on your agenda, Magnesium L-Threonate is likely the match you’ve been searching for. 

It’s often recommended for those specifically looking to improve memory and learning capabilities. 

Whether you’re a student aiming for top grades or someone looking to fend off age-related cognitive decline, this form of magnesium has something to offer.

Magnesium L-Threonate is the go-to for anyone looking to improve their mental sharpness. From enhanced memory to better focus, its cognitive benefits make it a compelling option for maintaining a healthy brain.

Magnesium Orotate

Magnesium Orotate is the option of the athlete for magnesium supplements. In this form, magnesium is combined with orotic acid, an ingredient involved in the synthesis of DNA and RNA. When combined, they provide a package focused on improving physical performance.

Benefits: Magnesium orotate excels in its ability to increase endurance and enhance sports performance.

This type of magnesium can support you throughout high-intensity sports, marathon running, weightlifting, and other physical activities.


It has been shown to raise energy levels, enhance cellular performance, and even hasten the healing process after exercise.

Best for: No matter how skilled you are in sports, Magnesium Orotate is something you should consider.

It serves a wide range of physical exercise aficionados, from novice gym goers to top athletes striving for their next personal best.


It is a well-liked option for anyone trying to get an athletic edge because of its special advantages.

A highly specialized type of magnesium designed to improve endurance and physical performance is called magnesium orotate.

Including this kind of magnesium in your routine can help you reach your fitness objectives, regardless of your level of fitness.

Magnesium Aspartate

Magnesium Aspartate is a hit when it comes to optimizing energy levels. This form of magnesium is combined with aspartic acid, an amino acid that’s involved in energy production, making it an effective tool for those looking to perk up their metabolism.

Benefits: Magnesium aspartate's special advantage comes from its function in energy production. It is essential to the Krebs cycle, which the body uses to produce cellular energy.

This implies that it directly contributes to your cells' increased ability to produce energy, which raises your metabolic rate and increases your energy levels noticeably.

Best for: If you’re feeling sluggish or low on energy, Magnesium Aspartate could be your new go-to. 

Its strong focus on enhancing metabolic efficiency makes it an ideal choice for those looking to boost their energy. 

This type of magnesium provides an unbeatable metabolic boost, helping you to get through your workout or your workday when you need that extra push.

Magnesium aspartate is a powerful supplement that helps your body produce energy.


It's a great option for those looking for an overall boost in energy and vigor as well as a metabolic boost.

How to Choose the Right One for You

Selecting the right type of magnesium can feel a bit overwhelming given all the options, but the choice becomes clearer when you consider your specific needs. 

Want to target heart health? Look at Magnesium Taurate. Need to improve your sleep quality? Magnesium Glycinate might be the ticket. Interested in enhancing cognitive abilities? Magnesium L-Threonate is the one to consider.

Consult with Healthcare Providers: 

Speak with healthcare professionals to find out which kind of magnesium will work best for you.

Your general physician, a nutritionist, or even a specialty naturopath can provide you with information on what your body requires.


They can frequently even suggest testing to determine any inadequacies and determine your current magnesium levels.

Personal Needs and Goals: 

Are you more concerned with heart health or are you trying to get better at sports?

Perhaps you're looking for something to help you stay energized during a demanding workweek. Which kind of magnesium is best for you will depend largely on your own needs.

Possible Interactions: 

Keep in mind that magnesium may interfere with specific drugs or health issues.

A medical professional will recommend a type of magnesium after reviewing your entire medical history.

Form and Dosage: 

Magnesium supplements come in various forms such as pills, powders, and even topical creams. 

The optimal dosage can vary based on the type of magnesium and your individual needs. Again, a healthcare provider can provide guidance on this front.

Trial and Error: 

Determining which kind of magnesium works best for your body may need some trial and error.

To determine which provides the greatest advantages with the fewest negative effects, you might need to give them a try.


Seeking individualised guidance from healthcare specialists is a wise course of action. They can assist you in determining your needs and recommend a type of magnesium that’s right for you. 

Misconceptions and Precautions

While magnesium has an array of benefits, it’s important to approach supplementation with a measured mindset. Excess isn’t excellence in this case, and there are a few caveats to consider.

Related Article: 11 Best Vitamins and Supplements for Weight Loss 

Too Much of a Good Thing: 

One myth is that taking more magnesium will simply intensify its beneficial effects. The actual situation differs slightly.

Unpleasant side effects such cramping in the abdomen, nausea, and diarrhea can result from overconsumption.


In extreme circumstances, consuming too much magnesium can cause more significant problems, such as irregular heartbeats or even magnesium poisoning, which is a dangerous disease that needs to be treated right away.

Interactions with Medications: 

It’s important to talk to your healthcare practitioner if you take any additional medications, especially ones that impact kidney or heart function.

Certain medications and magnesium may interact, changing the medication's efficacy or producing unfavorable side effects.

Absorption Rates: 

Because different forms of magnesium absorb at different rates, the magnesium you take may not be completely utilized by your body.

Be sure to take this into account when choosing a kind to add to. Here is where healthcare professionals may assist you.

Age and Life Stage: 

While magnesium is generally beneficial across all life stages, specific needs can vary. 

For instance, pregnant or breastfeeding women, young children, and older adults may have different magnesium requirements. Always consult with a healthcare provider for age-appropriate guidance.

Quality Over Quantity: 

Select magnesium supplements of the highest caliber from reliable vendors. Unfortunately, not all supplements are made equal, and brand-specific differences can exist in terms of efficacy and purity.

Consultation Is Key: 

As usual, speak with medical professionals for a customized strategy. Based on your particular health profile, they can assist in determining the right kind and amount of magnesium so you can get the advantages without running the risk.

Although magnesium has the potential to be a potent health ally, you must use caution when using it.
 

Taking the time to understand the misconceptions and precautions can set you up for a successful and beneficial magnesium supplementation experience.

Wrapping it Up

You now possess all the necessary knowledge about the ten distinct forms of magnesium and their individual benefits.

You'll be able to make an informed decision when you find yourself perusing the supplement shelves.

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Now that you have this knowledge, select the magnesium that most closely matches your requirements. Make your decision matter!