Magnesium supplements are having a never-ending moment—and they deserve it. This mighty mineral is needed for numerous enzymatic reactions involved in muscle contractions, energy production, stress regulation, sleep, and digestion.
And yet, nearly half of U.S. adults don’t meet the recommended daily intake. Between depleted soil, processed food diets, poor sleep, and constant stress, our modern lifestyle makes it easy to fall short on magnesium, and that shortfall can lead to issues like fatigue, anxiety, constipation, headaches, and more.
As a result, everyone from your doctor to TikTok influencers is talking about magnesium supplements. Reaping the benefits isn’t quite as simple as grabbing any random bottle, though. Depending on your chosen form, your magnesium supplement can target different body systems. So, how do you know which form is right for your specific health needs?
Here’s more on why magnesium is so magnificent, why so many people can benefit from supplementing right now, and how to pick the best form for you.
- ABOUT OUR EXPERTS: Anthony Balduzzi, N.M.D., is a naturopathic doctor and founder of The Fit Father Project and The Fit Mother Project. Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist. Bonnie Taub-Dix, R.D.N., is a registered dietitian, the host of the Media Savvy Podcast, creator of Better Than Dieting, and author of Read It Before You Eat It. Jonathan Valdez, R.D.N., is a registered dietitian, owner of Genki Nutrition, and spokesperson for the New York State Academy of Nutrition and Dietetics. Dr. Chelsea Azarcon, N.D., is a naturopathic doctor.
Why Magnesium Matters More Than Ever
“Magnesium is an important nutrient that’s particularly helpful for people looking to calm stress, welcome a good night’s sleep, relieve muscle cramps, and curtail constipation,” says registered dietitian Bonnie Taub-Dix, R.D.N., host of the Media Savvy Podcast, creator of Better Than Dieting, and author of Read It Before You Eat It.
As an essential electrolyte, magnesium helps to regulate your nervous system, muscles, bones, and more. “It’s one of the body’s most vital minerals and plays a key role in over 300 different reactions that affect our health,” explains naturopathic doctor Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project.
Still, many people lack the magnesium they need. (The recommended daily amount of magnesium is 320 milligrams for women and 420 for men.) According to doctor of natural medicine, doctor of chiropractic, and clinical nutritionist, Dr. Josh Axe, some of the reasons we need to pay extra attention to magnesium these days include:
- Stress can deplete magnesium. The more stress your body endures—physical or emotional—the faster you burn through magnesium stores.
- Poor soil means less magnesium in our food. Thanks to soil depletion, today’s produce contains less magnesium than it did decades ago.
- Gut issues can impair absorption. IBS, SIBO, or low stomach acid can interfere with how well you absorb magnesium from food.
- Common medications, such as diuretics, birth control pills, PPIs, and antibiotics, all deplete magnesium in the body.
- Many folks today struggle with sleep, energy, and mood—and magnesium supports GABA production, mitochondrial health, serotonin activity, and more.
The Many Types of Magnesium Supplements
So you’re sold on supplementing with magnesium. Now what? With so many types of magnesium supplements available, you might feel a little lost. Don’t worry, we got you.
“The type of magnesium you pick can help determine which job gets done,” Taub-Dix says. Different magnesium supplements provide magnesium bound to different molecules that affect how it’s absorbed and which body system(s) it supports.
Here’s a breakdown of the different options and who can benefit most from them.
1. Magnesium Glycinate
What it is: Magnesium bound to glycine, a calming amino acid.
What makes it unique: Have a hard time falling and staying asleep? Magnesium glycinate can help with that. Research suggests supplementing with any type of magnesium can help with occasional sleeplessness.
“What’s special about magnesium glycinate, though, is that it includes the amino acid glycine,” explains Axe. In large amounts, this amino acid is known for its calming properties. “Glycine supports GABA activity in the brain, which makes this form especially helpful for improving sleep and managing anxiety,” agrees board-certified naturopathic endocrinologist Dr. Jolene Brighten, N.D.
Another major bonus: Well-absorbed magnesium glycinate tends to be the gentlest form of magnesium on the stomach, according to Brighten. Translation? No midnight bathroom runs.
Try it: To reap the benefits of magnesium glycinate, take between 100 and 300 milligrams an hour or two before bed, recommends Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. Check out Codeage Liposomal Magnesium Glycinate or The Vitamin Shoppe brand Magnesium Glycinate.
2. Magnesium L-Threonate
What it is: A newer form of magnesium bonded to threonic acid, a vitamin C metabolite.
What makes it unique: Magnesium l-threonate is the only form of magnesium shown to cross the blood-brain barrier effectively, which means it can directly raise levels in the brain. As such, magnesium l-threonate has been anecdotally touted as a nootropic, initially used by CEOs and Silicon Valley types for boosting cognitive performance, Balduzzi notes.
Additionally, some new research suggests that magnesium l-threonate can support mood issues. “Since it crosses the blood-brain barrier, it supports the COMT enzyme in breaking down adrenaline and other stimulating neurotransmitters, and supports the production and signaling of calming neurotransmitters,” says naturopathic doctor Dr. Chelsea Azarcon, N.D. That means magnesium l-threonate supports the brain from multiple angles, promoting focus, memory, mental clarity, and a healthy mood.
Try it: Magnesium l-threonate can be taken any time of day. Most supplements (try The Vitamin Shoppe brand Magtein Magnesium L-Threonate or Life Extension Neuro-Mag) contain 130 to 200 milligrams per serving.
3. Magnesium Oxide
What it is: Because it’s relatively cheap to produce, magnesium oxide (a combination of magnesium ions and oxygen ions) is one of the most common supplemental forms of the mineral out there. It’s often used as a laxative.
What makes it unique: While magnesium oxide contains a high percentage of elemental magnesium, it is not absorbed as well as other types. While not ideal in many circumstances, magnesium oxide comes in handy when you’re having trouble going to the bathroom or struggle with occasional constipation, says Azarcon. Since it’s not as bioavailable, just don’t rely on this one to boost your magnesium stores much.
Try it: Magnesium oxide supplements, like The Vitamin Shoppe brand Magnesium Oxide, are typically intended for short-term use and can contain up to 400 milligrams per serving. That said, the experts recommend starting low and slow, and drinking plenty of water while supplementing. If you’re prone to looser stools, this one isn’t for you!
4. Magnesium Citrate
What it is: Magnesium bound to citric acid, a naturally occurring compound found in citrus fruits that has mild laxative properties.
What makes it unique: If you’re after more regular digestion but don’t need something as intense as magnesium oxide, go for magnesium citrate, which is more bioavailable and has a gentler laxative effect. “Magnesium citrate is best known for its ability to help prevent or relieve occasional constipation,” says Taub-Dix.
That’s right, magnesium citrate is better-absorbed and easier on the system than magnesium oxide. However, it can definitely still lead to looser stools. That’s why Valdez recommends it only when experiencing occasional constipation or indigestion—and Taub-Dix warns that too much could trigger diarrhea in sensitive folks.
Bonus: Research has also found that magnesium citrate reduces leg cramps in pregnant women.
Try it: To avoid digestive upset or “urgency” in the bathroom (especially if you have a sensitive system or are already prone to loose stools), Taub-Dix says to start low and slow with magnesium citrate, such as 100 to 200 milligrams per day. You could even take it every other day at first. Because of this form’s digestion-stimulating effects, drink plenty of water when taking it, she adds. As far as timing goes, try popping magnesium citrate in the evening so it can work its magic while you sleep. Popular product options include The Vitamin Shoppe brand Magnesium Citrate and Solaray Magnesium Citrate.
5. Magnesium Malate
What it is: Magnesium bound to malic acid, which is involved in the Krebs cycle (part of the body’s cellular energy production pathway).
What makes it unique: Magnesium malate is often used to support energy, stamina, and muscle function, and is especially popular among people who experience fatigue, notes Azarcon. If exercise performance and recovery are important to you, it’s a good option.
Try it: Most magnesium malate supplements contain between 200 and 500 milligrams. You can take it any time of day, but it’s best to pair it with a meal to reduce the chances of digestive upset. You’ll also often find this form in magnesium complex supplements (more on those later), like MegaFood Magnesium 300 or Enzymedia Magnesium Motion.
6. Magnesium Taurate
What it is: Magnesium bound to taurine, an amino acid that supports cardiovascular and nervous system function.
What makes it unique: Magnesium taurate can help promote heart rhythm stability, support blood pressure regulation, and may help calm the nervous system. “Magnesium taurate is nice for use with cardiovascular issues because it is bound to taurine, a nutrient with a broad range of cardiometabolic benefits,” explains Azarcon. Consider it if heart health is top of mind or you’re after natural blood pressure support.
Timing tips: You can take magnesium taurate any time of day, with supplements often providing anywhere between 125 and 500 milligrams. The Vitamin Shoppe brand Magnesium Taurate offers 125 milligrams per serving, while KAL Magnesium Taurate+ provides 400. This form is generally well-tolerated, but consult your doctor first if you take heart or blood pressure medications.
7. Magnesium Chloride
What it is: Magnesium bound to chloride, a salt that helps with absorption. It is typically extracted from brine or seawater and absorbed through the skin.
What makes it unique: Magnesium chloride is found in many topical magnesium creams, oils, and sprays. It absorbs well through the skin and can have benefits for muscular discomfort and soreness. Because it can be absorbed through the skin, Axe recommends anyone who struggles with digestive issues—especially malabsorption—opt for this form of magnesium.
Try it: The amount of magnesium chloride you’ll find in topical products can vary across forms and brands, though sprays often contain between 100 to 200 milligrams per suggested amount. When searching for a spray, oil, or cream, make sure labels specifically call out “magnesium chloride” and list only a few other ingredients. These options—like Life Flo Pure Magnesium Oil Spray—are great for use after workouts or before bed.
8. Magnesium Sulfate (Epsom Salt)
What it is: If you’ve ever taken an Epsom salt bath, congratulations, you’re already familiar with this one! Magnesium sulfate is basically a salt form of magnesium. (Sulfate is a type of sulfur compound found naturally in soil, air, and water.) While it isn’t typically used in oral supplements, magnesium sulfate is a go-to for soaking baths, Axe says.
What makes it unique: While there isn’t extensive research on Epsom salt baths, theory suggests the mineral quickly absorbs through the skin when you soak in water containing it. This form is best known for supporting muscle relaxation and soothing sore joints. “Epsom salt baths can reduce muscle cramps and pain, which is why they’re a go-to for athletes,” explains Axe.
In addition, magnesium sulfate also promotes relaxation and detoxification, Axe. adds It’s also useful for raising magnesium levels.
Try it: Add one to two cups of magnesium sulfate to a warm bath and soak for 20 to 30 minutes. Just be careful not to ingest it; you’ll most definitely experience terrible diarrhea, says Balduzzi.
9. Magnesium Complexes
What they are: A combination of several types of magnesium in one formula, often containing three to seven forms of the mineral.
What makes them unique: Magnesium complex supplements can cover multiple health bases at once—such as nervous system, muscles, brain, sleep, and energy, says Axe. Combo supplements are great if you have wide-ranging concerns or don’t know where to start.
Try them: Many combination supplements provide a total of 300 to 400 milligrams of magnesium per suggested serving. Read your labels closely, as some complexes rely too heavily on oxide or citrate, which can be less absorbable or irritating to sensitive stomachs. A couple of great options include Nutri Triple Magnesium and Jocko Magnesium.
Follow product instructions and consider splitting the suggested serving into morning and night dosages.
Final Tip: Go For The Good Stuff
With so many different forms of magnesium supplements available, there are plenty of health benefits to reap from adding one (or more!) to your routine. Before filling your cart, make sure the product you have your eye on comes from a reputable brand that provides proof of third-party testing and keeps unnecessary fillers out of its formulas.