Which type of Magnesium is right for you?

Magnesium is an essential mineral involved in over 300 biochemical processes in the body. It plays a key role in energy production, muscle and nerve function, sleep regulation, and heart health. But with so many different types of magnesium supplements available, how do you know which one is best for your specific needs? In this guide, we break down the most common forms of magnesium, what they're best for, their benefits, and what to avoid.

Types of magnesium

Citrate Glycinate Taurate Malate Chloride Carbonate

Magnesium citrate A popular form due to its excellent absorption rate and cost-effectiveness. Its natural laxative effect makes it a good choice for those dealing with occasional constipation.

Best for: Constipation relief.

Key benefits: High absorption, budget-friendly.

Caution: Caution is advised in those prone to loose stools or diarrhoea.

Magnesium glycinate One of the most absorbable and well-tolerated forms. It's ideal for correcting magnesium deficiency and supporting calmness and sleep without digestive upset.

Best for: Long-term deficiency, stress, and sleep.

Key benefits: Highly bioavailable, gentle on digestion, non-laxative.

Caution: Typically more expensive than other forms.

Magnesium taurate This form combines magnesium with taurine, an amino acid known to stabilise cell membranes, making it ideal for individuals with cardiovascular concerns.

Best for: Heart and cardiovascular health.

Key benefits: May prevent arrhythmias and support heart muscle function.

Caution: More specialised and often more expensive.

Magnesium malate Contains malic acid, a compound naturally found in food and involved in energy metabolism. It’s often recommended for those with fatigue, fibromyalgia, or chronic pain.

Best for: Energy and fatigue.

Key benefits: Supports ATP (energy) production and may reduce muscle pain.

Caution: May be too energising for bedtime use.

Magnesium chlorine This form is commonly found in topical magnesium oils and oral supplements. It also supports kidney function and may aid sluggish metabolism.

Best for: Detox support and general supplementation.

Key benefits: Excellent absorption, supports cellular detoxification and metabolism.

Caution: Lower elemental magnesium content so you may find the capsules or tablets are excessively big, or you might need to take multiple tablets or capsules to get a therapeutic dose.

Magnesium carbonate Converts to magnesium chloride, which means it still offers decent absorption.

Best for: Those on a budget.

Key benefits: Turns into magnesium chloride in the stomach, offers antacid properties.

Caution: May cause mild bloating in sensitive individuals.

Forms of magnesium to avoid or use with caution

Magnesium oxide

Very poor absorption despite high elemental content. This form often causes digestive upset or laxative effect and is commonly sold as the basic magnesium supplement in pharmacies.

Magnesium sulfate (Epsom Salt)

Easy to overdose when taken orally. However, this is a good option for external use only (e.g. baths for muscle relaxation).

Magnesium glutamate and aspartate

Both glutamic acid and aspartic acid can become neurotoxic in isolated form. These compounds are components of aspartame, which has controversial neurological effects.

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What about combined magnesium formulas?

Many magnesium supplements on the market contain a blend of several types (e.g., citrate, glycinate, oxide, malate) in one capsule or tablet. While this might sound like a convenient all-rounder option, there are a few reasons to be cautious.

Low amounts of the most effective forms

In combined formulas, the most beneficial and bioavailable types, like glycinate or taurate, are often included in small quantities, making it harder to reach a therapeutic dose.

Hidden forms with poor absorption

Less effective or cheaper types like magnesium oxide may be listed high on the ingredients list, potentially leading to digestive discomfort or poor results.

Unclear purpose

Different magnesium types support different functions; combining them can dilute the targeted benefits you're looking for, such as better sleep or more energy.

Unless clearly labelled and dosed, combined formulas may not give you enough of what you need or too much of what you don't.

Tip: Always read the label. Choose a supplement that clearly states the magnesium types and their individual dosages.