Magnesium: Which Type is Right For You?

Have you ever found yourself standing in the supplement aisle, staring at countless bottles of magnesium, feeling completely overwhelmed? You're not alone. As a holistic health coach, one of the most common questions I get from clients is, "Which type of magnesium should I take?"

The truth is, not all forms of magnesium are created equal. Each type serves a different purpose in the body and addresses different health concerns. Making the right choice can be the difference between transforming your health and wasting your money on supplements that don't address your specific needs. In this comprehensive guide I'll walk you through everything you need to know about this miracle mineral, including the various forms available and how to choose the right one for your unique body and wellness goals.

Why Magnesium Matters: The Foundation of Wellness

Before diving in, let's first understand why magnesium is so essential for your overall health.

Magnesium is involved in over 300 biochemical reactions in your body, supporting everything from energy production and nervous system regulation to muscle function and DNA synthesis. Despite its importance, studies suggest that around 50-60% of adults don't get enough magnesium through their diet alone. Low magnesium levels have been linked to:

• Chronic fatigue and low energy

• Muscle cramps and spasms

• Sleep difficulties

• Anxiety and mood fluctuations

• Headaches and migraines

• Irregular heartbeat

• Bone health concerns

• Poor digestion

• Hormonal imbalances

When your body has optimal magnesium levels, you may experience:

• More sustained energy throughout the day

• Better stress resilience

• Improved sleep quality

• Reduced muscle tension

• Enhanced mood stability

• Better digestion

• Stronger bones

• Balanced hormones

• Healthier heart function

Magnesium truly is a foundational nutrient for whole-body wellness. Now, let's explore the different types available so you can make an informed choice about which one might best support your health journey.

Identify Your Primary Health Concerns to Choose Your Magnesium

Start by asking yourself what health challenges you're most hoping to address:

• Sleep difficulties? Consider magnesium glycinate taken before bed

• Muscle tension or cramps? Look into magnesium glycinate or topical magnesium chloride

• Constipation? Magnesium citrate may be most helpful

• Low energy? Magnesium malate taken in the morning might serve you best

• Cognitive function? Magnesium threonate could provide targeted support

• Heart health? Magnesium taurate or magnesium orotate might be worth exploring

• General magnesium repletion? Magnesium glycinate or magnesium citrate are good starting points

Magnesium Types: Finding Your Perfect Match

Magnesium Citrate

What it is: Magnesium bound with citric acid, creating a highly absorbable form that dissolves well in water.

Absorption rate: High (approximately 90% bioavailable)

Best for:

• Occasional constipation

• General magnesium supplementation

• Those new to magnesium supplementation

• People with digestive absorption issues

How it works: Magnesium citrate pulls water into the intestines, which softens stool and stimulates bowel movements. Its high absorption rate makes it an excellent choice for those looking to increase their overall magnesium levels.

Potential drawbacks: May cause loose stools if taken in high doses. Not ideal for those with sensitive digestive systems or diarrhea.

Typical dosage range: 200-400 mg daily, preferably with meals

My coaching insight: I often recommend magnesium citrate as a starter supplement for clients who are just beginning to address their magnesium needs. It's readily available, affordable, and provides good overall support. However, if you're specifically looking to address issues like muscle tension or sleep, other forms might be more targeted.

Magnesium Glycinate (also called Magnesium Bisglycinate)

What it is: Magnesium bound with glycine, an amino acid that has calming properties of its own.

Absorption rate: High (highly bioavailable with minimal digestive impact)

Best for:

• Sleep support

• Anxiety and stress relief

• Muscle relaxation

• Sensitive digestive systems

• Those needing higher doses without laxative effects

How it works: Combining magnesium and glycine creates a gentle yet powerful effect on the nervous system. Glycine is a neurotransmitter that promotes relaxation, so this form provides dual benefits for sleep and anxiety.

Potential drawbacks: Slightly more expensive than other forms. Some people may experience vivid dreams.

Typical dosage range: 300-600 mg daily, often taken in the evening

My coaching insight: This is my go-to recommendation for clients dealing with chronic stress, sleep issues, or anxiety. Many clients report that switching to magnesium glycinate was a game-changer for their sleep quality and overall sense of calm. It's gentle enough to take at higher doses without causing digestive upset, making it suitable for addressing significant deficiencies.

Magnesium Malate

What it is: Magnesium bound with malic acid, which plays a key role in energy production.

Absorption rate: Moderate to high

Best for:

• Fatigue and low energy

• Muscle recovery and performance

• Fibromyalgia symptoms

• Exercise recovery

• Metabolic support

How it works: Malic acid is involved in the Krebs cycle, which is how your body produces energy at the cellular level. This combination supports energy production and provides the relaxing benefits of magnesium.

Potential drawbacks: May cause initial detoxification symptoms in some sensitive individuals. Mild laxative effect possible at higher doses.

Typical dosage range: 300-500 mg daily, often divided into morning and afternoon doses

My coaching insight: For my clients dealing with chronic fatigue, fibromyalgia, or those looking to enhance their workout recovery, magnesium malate often provides noticeable benefits. Many report improved energy levels without the jitteriness of stimulants. It's an excellent daytime magnesium supplement that complements an evening dose of magnesium glycinate for comprehensive support.

Magnesium Threonate

What it is: A newer form of magnesium developed by MIT researchers, specifically designed to cross the blood-brain barrier.

Absorption rate: High, especially in neural tissues

Best for:

• Cognitive function and brain health

• Memory support

• Neurological concerns

• Age-related cognitive decline

• Mood disorders with cognitive components

How it works: Unlike other forms, magnesium L-threonate effectively raises magnesium levels in brain tissue, potentially supporting learning, memory, and overall cognitive function.

Potential drawbacks: More expensive. Less research on long-term use compared to traditional forms.

Typical dosage range: 1,000-2,000mg of magnesium L-threonate complex (providing about 144 mg of elemental magnesium)

My coaching insight: This is my top recommendation for clients concerned about brain health, experiencing 'brain fog', or older adults wanting to support cognitive function. While research is still emerging, many of my clients report improved mental clarity, better focus, and enhanced memory when consistently using this form.

Magnesium Chloride

What it is: Magnesium bound with chloride, often used in topical applications like oils, sprays and bath flakes.

Absorption rate: Moderate when taken orally; variable when applied topically

Best for:

• Topical application for muscle pain

• Skin conditions

• Those with compromised digestive absorption

• Detoxification support

• Athletic recovery

How it works: When applied to the skin, magnesium chloride bypasses the digestive system and is absorbed directly into the tissues, providing targeted relief to areas of tension or pain.

Potential drawbacks: Topical application may cause tingling or slight burning sensation, especially on sensitive skin. Oral forms have a bitter taste and may cause digestive upset.

Typical dosage range: For topical use, apply 1-3 teaspoons of magnesium oil to skin daily; for baths use 1-2 cups of flakes per bath

My coaching insight: I often recommend magnesium chloride in topical form for clients with acute muscle pain, those involved in intense physical training, or individuals who struggle with digestive absorption of supplements. It's an excellent complementary approach to oral supplementation. Many clients find that a magnesium 'oil' spray on sore muscles before bed provides significant relief by morning.

Magnesium Sulfate (Epsom Salt)

What it is: Magnesium combined with sulfate, commonly used in bath soaks and occasionally for acute interventions.

Absorption rate: Limited evidence for significant transdermal absorption, though many report benefits

Best for:

• Bath soaks for muscle soreness

• Relaxation rituals

• Post-exercise recovery

• Occasional use for specific concerns

How it works: Epsom salt baths provide magnesium and sulfate ions, which may help reduce inflammation and assist with muscle recovery. The warm bath itself promotes relaxation and improved circulation.

Potential drawbacks: Not ideal as a primary source of magnesium supplementation. Oral use can cause severe digestive discomfort and isn't recommended without medical supervision.

Typical usage: 1-2 cups in a warm bath, soaking for 20-30 minutes

My coaching insight: While I don't rely on Epsom salt baths as a primary magnesium intervention, this can be a wonderful complementary practice. Many clients find Epsom salt baths deeply relaxing, and they serve as an excellent self-care ritual. The combination of warm water, magnesium, and intentional relaxation time creates benefits that extend beyond simple magnesium absorption.

Magnesium Oxide

What it is: Magnesium bound with oxygen creates a dense compound with high elemental magnesium content.

Absorption rate: Low (only about 4-5% bioavailable)

Best for:

• Occasional constipation

• Acid indigestion

• Short-term use

• Budget-conscious supplementation

How it works: Due to its poor absorption, much of the magnesium oxide remains in the intestinal tract, where it draws water into the bowels and can help relieve constipation.

Potential drawbacks: Very limited systemic absorption means it's not ideal for addressing tissue magnesium deficiency. May cause digestive discomfort.

Typical dosage range: 400-800 mg daily

My coaching insight: This is the most common form found in inexpensive supplements, but I rarely recommend it except for occasional constipation relief. Despite the high elemental magnesium content listed on the label, very little actually makes it into your cells where it's needed. For true magnesium repletion, I suggest investing in one of the more bioavailable forms.

Magnesium Taurate

What it is: Magnesium bound with taurine, an amino acid that supports cardiovascular health.

Absorption rate: Moderate to high

Best for:

• Cardiovascular support

• Blood pressure regulation

• Blood sugar management

• Metabolic health

How it works: Both magnesium and taurine support healthy heart function and vascular tone, making this a synergistic combination for cardiovascular health.

Potential drawbacks: Less widely available, and limited research compared to more established forms.

Typical dosage range: 300-500 mg daily

My coaching insight: For clients with cardiovascular concerns or those taking a holistic approach to heart health, magnesium taurate offers targeted support. The combination of these two heart-supportive nutrients makes it particularly valuable for those monitoring blood pressure or with family histories of heart issues.

Magnesium Orotate

What it is: Magnesium bound with orotic acid, which may enhance cellular uptake of magnesium.

Absorption rate: High, with good cellular penetration

Best for:

• Athletic performance

• Heart health

• Exercise recovery

• Energy production

How it works: Orotates may help transport magnesium across cell membranes, including heart and muscle cells, potentially enhancing its effectiveness for these tissues.

Potential drawbacks: More expensive than many other forms. Less research compared to more common types.

Typical dosage range: 300-500 mg daily

My coaching insight: Though less common, this form has gained popularity among athletes and those with specific heart-related concerns. Some of my more athletic clients report enhanced endurance and recovery when using this form, though it's typically not my first recommendation for general magnesium support due to cost and availability considerations.

I hope this helps you understand how magnesium can best suit the needs of your body. 

Christine x