Magnesium 101: Which Type Is Right for You?

Magnesium is a well-established cornerstone of good health, essential for muscle function, a healthy heart, strong bones and even a calm mind. However, despite its overwhelming importance, many people struggle to meet their magnesium needs through diet alone, and consequently turn to supplements for support.

While most people are well aware that it’s vital to consume sufficient magnesium, what they don’t realise is that there are so many different types of magnesium on the market. Choosing the right one can be tricky and depends entirely on your specific health needs. Whether you’re aiming for constipation relief, improved sleep or simply want to alleviate a bit of stress, we’re here to break down the options to help you find the perfect fit for your health goals.

Magnesium Citrate

Magnesium citrate is a popular and widely available form of magnesium, created by binding magnesium with citric acid, which is the naturally occurring compound that gives citrus fruits their signature flavour.  

One of the standout qualities of magnesium citrate is its high bioavailability. Studies suggest that this form is particularly effective at being absorbed into the digestive tract, making it a reliable option for those looking to boost their magnesium levels.  

Beyond general supplementation, magnesium citrate has two specific uses:

1. At higher doses, it’s often employed as a natural laxative, providing relief for occasional constipation
2. It’s sometimes marketed for its calming properties, with claims that it may help alleviate symptoms of anxiety and depression. 

While these mood-boosting benefits make magnesium citrate sound like the perfect supplement, more research is needed to fully confirm them. 

Magnesium Oxide

Magnesium oxide is a compound formed by combining magnesium with oxygen, creating a white, powdery substance (no, not that sort).

While it’s far from the best choice for addressing magnesium deficiencies due to its relatively low absorption rate, magnesium oxide does have its benefits. Indeed, it’s frequently used to: 

1. Manage digestive discomfort, offering relief from heartburn, indigestion and constipation
2. Prevent and reduce migraine episodes

Future research should hopefully give us a much clearer picture as to whether a magnesium deficiency plays a significant role in triggering migraines.  

Magnesium Chloride

Magnesium chloride is a versatile magnesium salt formed when, you guessed it, magnesium binds with chlorine. This pairing creates a stable compound that’s easily absorbed in the digestive tract, making it a solid choice for addressing magnesium deficiencies.

Most commonly, magnesium chloride is taken in capsule or tablet form. However, it also finds its way into topical products like lotions and ointments. These skin applications are often marketed as a way to relax and soothe sore muscles.  While this is great for those with tired and achey bodies, scientific evidence supporting the effectiveness of these topical products in improving overall magnesium levels remains very limited.

Magnesium Lactate

Magnesium lactate is a magnesium salt formed by combining magnesium with lactic acid, a compound naturally produced by muscle and blood cells that’s responsible for the pesky stitches 

The standout feature of magnesium lactate is its high absorbability while having a gentle effect on the digestive system. This makes it an excellent option for individuals who need to take large doses of magnesium regularly or struggle with tolerating other forms of the supplement.

There’s also some emerging research suggesting it may help alleviate stress and anxiety, although, as is seemingly ever the case, more studies are needed to confirm these effects.  

Outside of its supplemental duties, magnesium lactate is commonly used in the food industry to regulate acidity and fortify products.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, a naturally occurring compound found in fruits and wine. Unfortunately, however, magnesium malate, despite its host of benefits, won’t be getting you tipsy after a hard day at work. 

When malic acid is paired with magnesium, it creates a highly bioavailable form that’s easily absorbed by your digestive system, making it a reliable choice for boosting magnesium levels.

As with magnesium lactate, one of the key benefits of magnesium malate is its gentleness on the digestive system. Many people find it to be less likely to cause the laxative effects associated with other magnesium types, which can be a significant advantage for those with sensitive stomachs or specific supplementation needs.

Magnesium malate is sometimes recommended for managing symptoms of fibromyalgia and chronic fatigue syndrome. While some studies suggest it may offer relief, further research is needed to confirm its effectiveness in treating these conditions.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and taurine, an amino acid that, like magnesium, plays a crucial role in various bodily functions. 

This form of magnesium has gained attention for its potential benefits in regulating blood sugar levels, as both magnesium and taurine are involved in this process. Research suggests that adequate intake of these two nutrients may help maintain healthy blood sugar levels, making magnesium taurate a great option for anyone looking to enhance their metabolic health.

Additionally, magnesium and taurine have both been shown to promote healthy blood pressure. In fact, a 2018 animal study found that magnesium taurate significantly reduced high blood pressure in rats, indicating its potential to support heart health. Future human studies will hopefully turn this from a strong belief into a fact!

Magnesium Sulphate

Magnesium sulphate, or as you may know it Epsom salt, is a compound made by combining magnesium, sulphur, and oxygen. It’s typically found in a white, granular form with a texture, as implied, similar to that of table salt. 

Though it’s most well-known for being a great addition to a bath, magnesium sulphate can also be used as an oral supplement, primarily for relieving constipation. However, it does have a rather strong, unpleasant taste, and excessive or frequent use can lead to potential health risks.

In the world of relaxation, Epsom salt baths are a popular way to soothe sore muscles and reduce stress. Many people swear by its calming effects, soaking in warm water infused with magnesium sulphate to unwind after a long day.

While magnesium is indeed important for muscle relaxation and stress relief, the scientific evidence supporting the absorption of magnesium sulphate through the skin remains limited. So, while the soothing bath experience may feel therapeutic, it’s still unclear how much magnesium your skin is actually absorbing.

Magnesium Glycinate 

Magnesium glycinate is a form of magnesium bound to glycine, an amino acid that plays a key role in protein synthesis and is found in most protein-rich foods.

This combination makes magnesium glycinate highly bioavailable, which is why it’s often the go to for those looking to optimise their magnesium levels.

Magnesium glycinate may also offer calming effects. Some studies suggest that it can help alleviate mental health issues like anxiety, depression, stress and insomnia. Though it has shown great promise as a natural aid for relaxation and mental well-being, the scientific evidence surrounding these uses remains limited.

The Bottom Line

While everyone knows that magnesium is crucial, many don’t know that there are many different types and that choosing the right one depends entirely on your specific needs and health goals:

• Constipation relief: Magnesium citrate or magnesium oxide
• Migraines: Magnesium oxide
• Boosting magnesium levels: Magnesium chloride and magnesium glycinate
• Boosting magnesium levels with gentle digestion: Magnesium lactate and magnesium malate
• Heart or metabolic health: Magnesium taurate
• Relaxation and stress relief: Magnesium glycinate or magnesium sulphate