Magnesium 101: The Different Types and When to Use Them
Because not all magnesium is created equal
Magnesium might just be the most underrated mineral in your body.
This mighty nutrient is responsible for over 300 biochemical reactions—from energy production to mood regulation to muscle recovery. Yet, nearly 50% of people aren’t getting enough.
And when it comes to supplementing magnesium, it’s not a one-size-fits-all situation. Different forms of magnesium are absorbed and used differently in the body, so choosing the right one is extremely important and can make all the difference.
Here’s a breakdown of the most common forms of magnesium and when to use each:
Magnesium Glycinate — for Sleep, Anxiety & Relaxation
If your nervous system runs on overdrive (hi, fellow anxious girlies), magnesium glycinate might be your new best friend. This form binds magnesium with glycine, an amino acid known for its calming, sleep-promoting effects. Together, they help reduce feelings of stress, support restful sleep, and may even ease mild anxiety.
Because glycinate is gentle on the stomach and doesn’t cause a laxative effect, it’s a great option for daily use—especially before bed when you want to wind down naturally.
👉 Pro tip: Pair it with a relaxing evening routine like stretching, herbal tea, or journaling for maximum impact.
Magnesium Threonate — for Brain Health & Focus
Magnesium threonate is the brainy one in the bunch. This unique form was developed specifically for its ability to cross the blood-brain barrier, meaning it delivers magnesium straight to your neurons. Studies suggest it can help improve memory, learning, and overall cognitive function—especially helpful during stressful work seasons or brain fog phases.
While research is still evolving, early studies on magnesium threonate are promising for supporting long-term brain health and even helping protect against age-related cognitive decline.
👉 Pro tip: Take it earlier in the day to avoid disrupting your sleep, since some people report feeling mentally energized after taking it.
Magnesium Malate — for Energy & Muscle
If you wake up tired or feel like your muscles are always tense, magnesium malate deserves a spot on your shelf. It pairs magnesium with malic acid, a compound involved in your cells’ energy production (mitochondria FTW!).
This combo helps support energy metabolism, reduce muscle fatigue, and ease soreness—making it popular with people managing chronic fatigue or muscle tension. It’s also a great choice for active days or post-workout recovery.
👉 Pro tip: Unlike some other forms, malate won’t make you sleepy—so it’s perfect for mornings or before workouts.
Magnesium Citrate — for Digestion & Constipation Relief
Consider magnesium citrate your natural go-to for occasional digestive backups. It works by drawing water into the intestines, which helps soften stool and promote regular bowel movements.
Because it’s highly bioavailable, it also works well for replenishing magnesium stores—though the laxative effect can sneak up on you if you take too much. (We’ve all learned that lesson the hard way.)
👉 Pro tip: Start with a low dose and increase slowly if you’re using it for regular supplementation. For constipation relief, follow the dosing instructions carefully.
Magnesium Oxide — for Heartburn & Short-Term Relief
Magnesium oxide often gets a bad rap because it’s poorly absorbed, but that actually makes it useful in some cases. It’s commonly used as a stomach acid buffer and for occasional constipation due to its osmotic (laxative) properties.
However, if you’re looking to boost your magnesium levels, oxide isn’t the best choice. Think of it more like an occasional helper than a daily supplement staple.
👉 Pro tip: If you struggle with heartburn or need temporary relief, it can be effective—but talk to your doctor before long-term use.
Magnesium Taurate — for Heart & Blood Pressure Support
Magnesium taurate is the heart’s favorite. Combining magnesium with taurine, an amino acid that supports healthy heart rhythms and blood vessel function, this form may help maintain normal blood pressure, reduce palpitations, and support cardiovascular health overall.
It’s often recommended for those with heart health concerns—or anyone wanting to give their heart a little extra love. Plus, it’s gentle on the stomach.
👉 Pro tip: Best taken consistently for long-term support. Pair with a heart-healthy lifestyle (like movement, sleep, and stress management) for best results.
Magnesium Chloride — for General Wellness & Topical Use
Magnesium chloride is a solid all-around choice—well absorbed in the gut and even better when used topically. It’s often found in magnesium oils, lotions, and bath soaks, making it a favorite for soothing sore muscles, calming the nervous system, and even supporting sleep when applied to the skin.
If you’re looking for a reliable daily magnesium supplement that covers general wellness, chloride is a good bet. And bonus: topical use is a great option for those with sensitive stomachs.
👉 Pro tip: Try a magnesium bath with Epsom salts or magnesium spray before bed to help relax your muscles and promote restful sleep.
The Bottom Line: Know Your Magnesium
If you’ve ever felt like your magnesium supplement “wasn’t doing anything,” you’re not alone… it may just be the wrong form for your needs!
Choosing the right magnesium type can support everything from your sleep and stress response to your muscle recovery and digestion.
And as always, talk to your healthcare provider before starting any supplement routine—especially if you’re on medication or managing a health condition!
