Magnesium is involved in hundreds of processes in the body, from sleep and muscle function to energy and mood — but not all magnesium supplements are the same. Each form is absorbed differently and suits different needs. Here is a simple breakdown of the most common types and what each one is best for.
| Type of magnesium | What it does | Best for |
|---|---|---|
| Magnesium glycinate | Bound to the amino acid glycine; gentle on the stomach and well absorbed. | Sleep, relaxation, anxiety, muscle cramps and tension. |
| Magnesium citrate | Bound to citric acid; well absorbed, with a mild laxative effect. | Digestion, constipation relief, general magnesium top-up. |
| Magnesium malate | Bound to malic acid, which plays a role in energy production. | Muscle aches, fatigue and daytime energy. |
| Magnesium threonate | Formulated to cross the blood–brain barrier. | Brain health, memory, focus and cognitive function. |
| Magnesium taurate | Bound to taurine, an amino acid that supports the heart. | Heart health, blood pressure and blood sugar balance. |
| Magnesium oxide | High in elemental magnesium but poorly absorbed. | Short-term constipation relief, indigestion and migraine support. |
| Magnesium chloride | Easily absorbed through the skin. | Topical use: magnesium oils, sprays and bath soaks for muscle relaxation. |
| Magnesium sulphate (Epsom salt) | Absorbed through the skin in baths. | Bath soaks for muscle soreness, cramps and relaxation. |
| Magnesium lactate | Gentle and well tolerated. | Sensitive stomachs and general daily supplementation. |
| Magnesium orotate | Bound to orotic acid; studied for metabolic and athletic support. | Heart health, exercise performance and recovery. |
Which one should you choose? Start with what you want help with — glycinate for sleep and calm, citrate for digestion, threonate for focus — and speak to your doctor or pharmacist first if you take medication or have a health condition.
This guide is for general information only and is not medical advice.