The Many Forms of Magnesium

So many of our patients ask for advice on which type of magnesium they should be taking. We carry several in our clinic! That said, there are many different forms – each with unique benefits and uses. So here’s a breakdown of the most common types and what they can help with:

1. Magnesium Citrate

• Best for: Digestion, constipation, and relaxation

• What it does: This form is highly bioavailable and commonly used as a gentle laxative to relieve constipation. It also helps with muscle relaxation and may support sleep.

2. Magnesium Glycinate

• Best for: Sleep, anxiety, and muscle relaxation

• What it does: This form is bound to glycine, an amino acid that promotes relaxation. It is one of the best forms for improving sleep, reducing anxiety, and calming the nervous system without causing digestive issues.

3. Magnesium Malate

• Best for: Energy production and muscle pain

• What it does: Malic acid, found in magnesium malate, plays a role in ATP (energy) production. This form is beneficial for reducing fatigue, muscle pain, and symptoms of fibromyalgia.

4. Magnesium L-Threonate

• Best for: Brain health and cognitive function

• What it does: This form has the unique ability to cross the blood-brain barrier, making it ideal for improving memory, cognitive function, and overall brain health. It is often used to support mental clarity and neurological function.

5. Magnesium Taurate

• Best for: Heart health and blood pressure

• What it does: Bound to the amino acid taurine, this form is beneficial for cardiovascular health. It helps regulate blood pressure, supports a healthy heart rhythm, and may reduce the risk of heart disease.

6. Magnesium Chloride

• Best for: Absorption and topical use

• What it does: This form is well-absorbed and commonly used in topical applications like magnesium oils or baths to help with muscle relaxation, soreness, and skin health. It can also be taken orally for general magnesium supplementation.

7. Magnesium Sulfate (Epsom Salt)

• Best for: Muscle relaxation, detox, and stress relief

• What it does: Commonly known as Epsom salt, magnesium sulfate is often used in baths to relieve muscle soreness, reduce stress, and promote relaxation. It also supports detoxification.

8. Magnesium Oxide

• Best for: Constipation and acid reflux

• What it does: While it contains a high percentage of elemental magnesium, it has lower bioavailability. It is mostly used as a laxative or to relieve acid reflux.

9. Magnesium Orotate

• Best for: Cellular energy and heart health

• What it does: This form supports heart function and enhances cellular energy production, making it beneficial for athletes and those with cardiovascular conditions.

Which Magnesium Should You Take?

• If you need better sleep or stress relief → Magnesium Glycinate

• If you struggle with constipation → Magnesium Citrate or Magnesium Oxide

• If you want to boost brain health → Magnesium L-Threonate

• If you have muscle pain or fatigue → Magnesium Malate

• If you want heart health benefits → Magnesium Taurate or Magnesium Orotate

• If you prefer topical absorption → Magnesium Chloride or Epsom Salt (Magnesium Sulfate)

Choosing the right supplement depends on your specific needs! For more guidance, reach out to a member of our team. Not only do we carry magnesium in-office but we are happy to help guide you!