Choosing the Right Magnesium: Which Type is Best for Your Health Needs

Reviewed by Aleksandra Morgan, CNP

Magnesium is an essential mineral that plays a crucial role in maintaining overall health and wellbeing. With its involvement in over 300 biochemical reactions in the body, magnesium plays an important role in muscle function, nerve transmission, and energy production. This mineral is a vital contributor to strong bones and cardiovascular health, aiding in maintaining a steady heartbeat and regulating blood pressure. Magnesium also helps to improve sleep quality, alleviate muscle cramps, as well as promote relaxation and a stable mood. Choosing the right type of magnesium supplement can unlock a multitude of benefits tailored to individual health needs. 

How To Choose the Right Magnesium?

With so many different magnesium types available sometimes it is difficult to choose the right one. Even though all these types of magnesium will have a lot of overlapping benefits, some are better for specific health concerns than others. Here are the most common types of magnesium available and their benefits: 

Magnesium Citrate is easily absorbed by the body. It is also known for its gentle laxative effect and can help alleviate constipation by promoting bowel movements. Additionally, its bioavailability makes it a preferred choice for addressing magnesium deficiencies and supporting various bodily functions, including muscle and nerve function, bone health, and energy production.

XYMOGEN MAGNESIUM CITRATE - featuring 100 mg of magnesium citrate that allows for slowly increasing the dose to your bowel tolerance. 
NATURAL CALM MAGNESIUM CITRATE POWDER - featuring 205 mg per half a teaspoon.


Magnesium Glycinate: This form of magnesium is gentle on the stomach and is often recommended for its calming effects. The presence of glycine, an amino acid, enhances absorption and reduces the likelihood of digestive discomfort, making it an excellent choice for those with a sensitive stomach. This form of magnesium not only supports muscle and nerve function but also offers relaxation benefits, such as improved sleep quality and stress management. 

 PURE ENCAPSULATION MAGNESIUM Glycinate featuring 120 mg of magnesium bound to glycine and gentle on the stomach.
SUKU VITAMINS MEGA MAGNESIUM - featuring 177 mg of magnesium per yummy gummy!


Magnesium Malate: If you're looking to boost energy levels, magnesium malate could be the right choice. It's involved in the production of ATP, the body's energy currency, and combats fatigue. Additionally, the malic acid component provides added support for those dealing with muscle pain or discomfort. 

  DESIGNS FOR HEALTH MAGNESIUM MALATE - featuring 180 mg of magnesium bound to malic acid 
AOR MAG MALATE RENEW - featuring 100 mg of magnesium from 793 mg of magnesium malate dihydrate 793 mg


Magnesium L-Threonate: This form is gaining attention for its potential cognitive benefits. It crosses the blood-brain barrier (protective barrier that regulates the passage of substances between the bloodstream and the brain to maintain a stable brain environment). Studies suggest that magnesium threonate contributes to improved memory, learning, and overall cognitive function. This form of magnesium is a great choice for individuals interested in supporting brain health as they age or seeking cognitive enhancement. 

PROVITA MAGNESIUM THREONATE - featuring 50 mg of elemental magnesium bound to L-threonate. 
XYMOGEN OPTIMAG THREONATE POWDER - offers 200 mg of magnesium per 1 gram that easily mixes in water.


What Are The Benefits of Magnesium?

Overall, magnesium offers a wide range of benefits, including: 

  • Muscle and Nerve Function: Magnesium plays an important role in muscle contraction and nerve impulse transmission. It is a great option for anyone experiencing muscle cramping and tightness. 
  • Bone Health: It works in synergy with calcium and vitamin D to maintain strong and healthy bones. 
  • Heart Health: Magnesium supports a steady heartbeat and helps maintain normal blood pressure levels. 
  • Energy Production: ATP, the energy molecule, requires magnesium for its synthesis, aiding in energy production. 
  • Relaxation and Sleep: Magnesium can help relax muscles and is a great supplement to promote better sleep quality. 
  • Mood Regulation: It's involved in the production of neurotransmitters that contribute to mood stability and emotional well-being. 

Magnesium deficiency is very common and anyone experiencing symptoms of stress, insomnia, muscle cramps, loss of bone density, high blood pressure, irregular heartbeat, etc. may benefit from more magnesium in their diet or supplementation. The key to reaping its maximum rewards lies in choosing the right type of magnesium supplement that aligns with your individual health goals and requirements.  

Disclaimer: The information provided in this blog is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition, dietary changes, or supplementation.