Types of Magnesium Supplements – Which Is Best For You?

Types of Magnesium Supplements

Magnesium is a mineral that plays a role in many vital functions in your body, such as energy production, muscle contraction, nerve transmission, and blood pressure regulation.

However, many people don’t get enough magnesium from their diet, and this can lead to symptoms like fatigue, muscle cramps, headaches, and insomnia. That’s why some people may benefit from taking magnesium supplements to boost their levels of this essential nutrient.



But not all magnesium supplements are created equal. There are different types of magnesium that have different properties, absorption rates, and uses. In this post, I will explain the main types of magnesium supplements and how to choose the best one for your needs.



Types of magnesium supplements


Here are some of the most common types of magnesium supplements you can find on the market:


Magnesium citrate

This is one of the most popular and easily absorbed forms of magnesium. It is a combination of magnesium and citric acid, which is a natural substance found in citrus fruits. Magnesium citrate is mainly used to raise magnesium levels and treat constipation, as it has a natural laxative effect. However, this also means that it can cause diarrhea and dehydration if taken in high doses or for a long time. You can find magnesium citrate in powder or capsule form.


Magnesium glycinate

This is a form of magnesium that is bound to glycine, an amino acid that has calming properties. Magnesium glycinate is well tolerated by most people and causes minimal side effects. It is a good option for people who need higher doses of magnesium or who experience digestive issues with other forms. Magnesium glycinate may also help with stress, anxiety, insomnia, and muscle recovery. You can find magnesium glycinate in capsule or tablet form.


Magnesium malate

This is a form of magnesium that is attached to malic acid, which is a substance involved in energy production. Magnesium malate is highly bioavailable and fast-absorbing, making it a great choice for people who need a quick boost of energy and endurance. Magnesium malate may also help with chronic fatigue syndrome, fibromyalgia, and pain relief. You can find magnesium malate in powder or capsule form.


Magnesium chloride

This is a form of magnesium that contains chlorine, an element that helps balance fluids and electrolytes in your body. Magnesium chloride is well absorbed in your digestive tract and can be used for general health purposes. It may also help with skin conditions, wound healing, and detoxification. You can find magnesium chloride in liquid or tablet form.



There are other types of magnesium supplements available, such as magnesium oxide, sulfate, lactate, taurate, and threonate. However, these are either less common, less effective, or more specific for certain conditions.




How to choose the best magnesium supplement for you


The best type of magnesium supplement for you depends on several factors, such as your health goals, your current magnesium levels, your personal preferences, and your budget. Here are some tips to help you make an informed decision:


Consult with your doctor or dietitian before taking any supplement. They can assess your magnesium status and recommend the appropriate dosage and type for you. They can also check for any potential interactions or contraindications with other medications or supplements you may be taking.


Choose a reputable brand that has good reviews and third-party testing. This ensures that the product contains what it claims and meets quality standards. Avoid products that have artificial colors, flavors, sweeteners, fillers, or additives.


Start with a low dose and gradually increase it as needed. This helps you avoid any adverse effects and find the optimal amount for you. The recommended dietary allowance (RDA) for magnesium is 310–420 mg per day for adults, but some people may need more or less depending on their situation.


Take your supplement with food and water to enhance absorption and prevent stomach upset. Some types of magnesium may be better absorbed when taken with certain foods or nutrients. For example, magnesium citrate may work better when taken with vitamin C-rich foods like oranges or strawberries.


Monitor your response and adjust accordingly. Pay attention to how you feel after taking your supplement and notice any changes in your symptoms or well-being. If you experience any side effects like diarrhea, nausea, cramps, or irregular heartbeat, stop taking the supplement and consult your doctor.



Magnesium supplements can be a great way to improve your health and well-being by supporting many vital functions in your body. However, not all types of magnesium are the same, and you need to choose the one that suits your needs and goals.

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