15 Types of Magnesium (and What to Use Each For)

Magnesium Citrate

Magnesium citrate is a type of magnesium that is easy for your body to take. It’s a popular choice for magnesium supplements because it is absorbed quickly.

• Most widely used supplement: Magnesium citrate is a type of magnesium that your body can absorb well, making it popular among supplement users. Many people turn to it because it’s quick for the body to take in, which means you can get the benefits without waiting long.
  

• Treat constipation: Magnesium citrate is used to treat constipation. It works gently by pulling water into the intestines, softening the stool, and making it easier to pass.
  

• Muscle relaxation: This supplement also shines in muscle relaxation. Many people find it helpful in easing muscle cramps and tension.
  

• Improves Sleep: This supplement can also help enhance sleep because of its calming effects. It can soothe your nervous system, letting you unwind and settle in for a deeper, more restful sleep.
  

Magnesium citrate is a handy supplement that can support digestion, relax muscles, and help you sleep well at night. It’s definitely worth considering if you’re looking for natural ways to feel better and take care of your body.

Magnesium Glycinate

Magnesium glycinate is gentle and easy for the body to absorb, making it an excellent option for people with sensitive stomachs.

• Gentle on the stomach: Magnesium glycinate is gentle and easy for the body to absorb, making it an excellent option for sensitive stomachs.

• Help with anxiety: This form of magnesium promotes relaxation and helps calm stress.
  

• Improve sleep quality: If you have trouble sleeping, this supplement might help. It can improve sleep patterns and reduce insomnia.
  

• Beneficial for digestive issues: It’s also suitable for anyone with digestive problems since it’s less likely to cause diarrhoea than other types.
  

Magnesium glycinate is great for stress relief, better sleep, and digestion.

Magnesium Malate

Magnesium malate is made up of magnesium and malic acid. It’s great for boosting energy and helping your muscles recover.

• Improve energy levels: The malic acid in it plays a key role in how our bodies make energy at the cellular level, which means it can give you that boost you might need, especially if you are feeling a bit drained.
  

• Effective for muscle soreness: If you have ever dealt with muscle soreness after a workout, this supplement can help with that, too. It’s known for easing muscle pain and helping them recover faster, so you can return to your routine without too much downtime.
  

• Help with fatigue: People who experience fatigue, like those with chronic fatigue syndrome, often turn to magnesium malate for relief.
  

• Easy on the stomach: Magnesium malate is usually easy on the stomach. Many people with sensitive tummies find that it doesn’t cause the discomfort that some other supplements might, so it’s ideal for a wide range of people.
  

This supplement can help boost energy, ease muscle pain, and tackle fatigue. Whether you are trying to recover after exercise or need a little pick-me-up throughout the day, this supplement could work well for you.

Magnesium Oxide 

Magnesium oxide is a wallet-friendly supplement that many people turn to for helping with their digestion.

• Most affordable forms of magnesium: Magnesium oxide is a popular and affordable supplement for digestive issues. It is affordable than other magnesium options, so many people choose it.
• Relieve constipation: This type of magnesium works for constipation because it can pull water into the intestines.
• Treat heartburn: When you feel a burn in your stomach or discomfort from indigestion, magnesium oxide can help settle things down by neutralising some of that stomach acid.
• Less bioavailable: While it works well for digestive issues, magnesium oxide isn’t absorbed into the body, unlike other magnesium supplements.
  

This supplement is a solid choice if you need something affordable for digestive relief. However, it might not be absorbed as effectively as other types of magnesium.

Magnesium Threonate

Magnesium threonate has received much attention lately, especially regarding brain health. This supplement is well-known for its ability to cross the blood-brain barrier.

• Beneficial for cognitive function: This form of magnesium is one of the few that can cross the blood-brain barrier.
  

• Improve memory and brain health: This supplement might be worth considering if you want to improve your memory and overall brain health. It can improve learning and retention.
  

• Suitable for mental clarity: It is linked to better mental clarity. This means it could help you feel more focused and clear-headed, which is a plus when you have a lot on your plate or need to perform well at work or in daily tasks.
  

• Symptoms of age-related cognitive decline: Magnesium threonate can be especially helpful for older adults in tackling age-related cognitive decline issues.
  

Magnesium threonate is a great option for anyone interested in enhancing brain health, improving memory, and sharpening cognitive skills.

Magnesium Taurate

Magnesium taurate is a mix of magnesium and taurine, two amino acids that have many benefits for the heart.

• Great for heart health: Magnesium taurate shines. It helps keep blood pressure in a healthy range and ensures that your heart works well overall.
  

• Calming effects: If you have been feeling anxious or stressed, this form of magnesium can be a good friend. It’s known to have a calming effect, which can help ease anxiety and give your nervous system a little TLC.
  

• Beneficial for muscle function: This supplement is great for your muscles. It helps with muscle contractions and can even help dodge those annoying cramps that sometimes sneak up on you during a workout or after a long day.
  

• Controlling blood sugar levels: This compound can also be very helpful in managing blood sugar levels. It regulates insulin sensitivity and ensures that the body handles glucose properly.
  

So, if you are looking for something that can benefit your heart health, keep your muscles happy, and lower your anxiety, magnesium taurate is definitely worth considering.

Magnesium Chloride

Magnesium chloride is highly bioavailable, making it a popular choice for skin treatments and supplements that can be swallowed.

• Absorbed by the body: It is one of the most bioavailable forms of magnesium, supporting rapid absorption.
  

• Relieve muscle cramps: Magnesium chloride might be the solution you need if you are experiencing muscle cramps. It can help relax tight muscles and even help you stretch better, making moving around a lot easier.
  

• For skin use: You can also use magnesium chloride directly on your skin. It’s often found in magnesium oil, which you can rub onto sore or stiff areas.
  

• Beneficial for detoxification: This supplement also helps your body detox. It assists in flushing out unwanted substances while promoting a sense of calm, which is perfect for unwinding after a long day.
  

Magnesium chloride is quite versatile. Whether you apply it to your skin or take it as a supplement, it serves two purposes: helping with muscle relief and supporting your body in getting rid of toxins.

Magnesium L-threonate

Magnesium L-threonate is a relatively new type of magnesium that’s receiving considerable attention for its potential benefits for the brain.

• Great for brain health: It is known for its unique ability to pass through the blood-brain barrier, which lets it deliver magnesium right where it’s needed most – to your brain.
• Improve memory: This supplement could help improve memory. If you or someone you know is dealing with memory issues or just feeling a bit foggy mentally, this might be a good option to look into.
• Support overall neurological health: It helps improve synaptic plasticity, which is important for learning and memory.
• Ideal for older adults: Magnesium L-threonate is especially beneficial for older adults. It’s often recommended for those looking to boost their brain function as they age.

Magnesium L-threonate seems a solid choice for anyone aiming to support their brain health and memory. 

Magnesium Sulfate

Magnesium sulfate, more commonly known as Epsom salt, is widely used in baths for muscle relaxation.

• Commonly used in baths: Many people sprinkle some Epsom salt into their baths to help ease sore muscles and promote a sense of calm.
  

• Excellent for detoxification: Not only does Epsom salt feel good, but it also helps detoxify your body. Soaking in a bath with magnesium sulfate can help pull toxins through your skin.
  

• Used to prevent seizures: Magnesium sulfate is sometimes used in hospitals to help control seizures, particularly in pregnant women who might be dealing with complications.
  

• Treat magnesium deficiency: It can also help people with magnesium deficiency. If someone needs a quick magnesium boost, they can get it directly through an IV.
  

All in all, this supplement is quite useful. Whether it’s for relaxing in the tub, helping your body detox, or stepping in during emergencies to tackle magnesium deficiencies, Epsom salt has got you covered in various ways.

Magnesium Carbonate 

Magnesium carbonate is often used as an antacid, commonly found in supplements.

• Relieve heartburn: If you are dealing with that annoying burn in your chest or an upset stomach, magnesium carbonate can help neutralise excess acid in your stomach. This makes it a go-to option for people who often experience acid reflux or indigestion.
  

• Used as a digestive aid: The compound also helps keep digestion on track, allowing regular bowel movements, which is important if you struggle with constipation.
  

• Best for athletes: Magnesium carbonate is sometimes included in supplements to improve athletic performance. Athletes use it to help with muscle function, which could lead to better workout sessions.
  

• Less bioavailable than other forms: This type of magnesium is less bioavailable than some other forms of magnesium. Your body has to do some work to convert it before you can get all its benefits.
  

Magnesium carbonate is a handy little helper for digestive health and keeping heartburn in check. But if you are looking for something that your body can absorb more easily, you should explore different forms of magnesium out there.

Magnesium Aspartate

Magnesium aspartate is a well-absorbed form of magnesium, often used for boosting energy levels.

• Highly bioavailable: Many people turn to this supplement when they want to feel more energised. It is highly bioavailable, so you can reap its benefits.
  

• Used for muscle function: One of the main reasons people like magnesium aspartate is that it helps with muscle function. It helps keep your muscles relaxed and working well, making a big difference when exercising or just going about your day.
  

• Boost energy levels: This supplement can help boost your energy. It plays a role in how your cells produce energy, which can help fight off that sluggish feeling we sometimes get.
  

• Used in sports supplements: Athletes often include magnesium aspartate in their training routines because it helps with muscle cramps and fatigue.
  

Magnesium aspartate is a solid option if you are looking for support in energy, muscle health, and your overall wellness. 

Magnesium Hydroxide

Magnesium hydroxide is commonly used as a laxative and an antacid.

• Best known as a laxative: Many people know it as a laxative that pulls extra water into their intestines to help things move along more smoothly.
  

• Treat indigestion: If you have indigestion or heartburn, magnesium hydroxide can help balance stomach acid, easing that uncomfortable burn.
  

• Available in over-the-counter products: You can find magnesium hydroxide in many over-the-counter products. One of the most familiar ones is milk of magnesia, which has been around for ages.
  

• Easily absorbed: Magnesium hydroxide isn’t absorbed by the body as the other forms of magnesium. This means it mostly does its job right where needed—in the digestive system.
  

Magnesium hydroxide can be a lifesaver when facing constipation or heartburn, making it a useful option in your medicine cabinet.

Magnesium Pidolaten

Magnesium pidolate is a form of magnesium that combines magnesium with pidolic acid, which is involved in protein synthesis.

• Beneficial for overall cellular function: It supports the production of proteins and the proper functioning of cells.
• Improve muscle function: This supplement is best known for helping with muscle function. It is a good supplement if you have had cramps or annoying muscle spasms.
• Treat magnesium deficiencies: Magnesium pidolate is often used when people are low in magnesium. If you are feeling run down or have signs of deficiency, this supplement might be worth a try, as it can help bring your levels back up.
• Recovery after physical exertion: It promotes faster recovery by supporting muscle relaxation and reducing soreness.

Magnesium pidolate is a handy option for maintaining cellular health, ensuring muscle function, and speeding up recovery after exerting physical effort.

Magnesium Orotate

Magnesium orotate is a unique form of magnesium often used for cardiovascular health.

• Excellent for heart health: Many people believe it’s excellent for heart health because it improves blood flow, can lower blood pressure, and supports the heart’s overall function.
  

• Used by athletes for performance: Athletes often use this supplement, which can aid in energy production and help muscles function well during tough workouts.
  

• Beneficial for overall wellness: It helps keep your whole body healthy by maintaining the well-being of cells, tissues, and organs.
  

• Well-absorbed by the body: One of the best things about magnesium orotate is how well it gets absorbed. This means that when you take it, your body can use it well.
  

Magnesium orotate has become popular for those focusing on heart health and those looking to improve their energy and muscle health. With its various benefits, it’s no wonder people are discussing it more and more.

Magnesium Stearate

Magnesium stearate is a magnesium salt commonly used as a lubricant in supplement manufacturing.

• Widely used in supplements: It acts mainly as a lubricant during manufacturing, helping keep ingredients from clumping together and sticking to machinery.
  

• Less therapeutic purposes: This form of magnesium is not typically used for therapeutic purposes. It is more of a stabiliser and anti-caking agent than a direct supplement.
  

• Subject of controversy: Some argue it may interfere with the absorption of other nutrients, though research is inconclusive.
  

• Safe in small amounts: Magnesium stearate is generally accepted as safe, especially in tiny amounts in supplements.
  

Though magnesium stearate is pretty common in the supplement world, it’s not used for its magnesium benefits. The main goal is to ensure the manufacturing process runs smoothly.

Magnesium Supplements Used by Celebrities 

Magnesium is a popular supplement among many celebrities for its calming effects, muscle support, and brain benefits. Here’s how some of them incorporate it into their routines:

• Gary Brecka: He likes taking Magnesium Glycinate or L-threonate at night to help him sleep, relax his muscles, and clear his mind.
• Peter Attia: He switches between different types of magnesium, including Citrate, during the day to stay healthy overall.
• Dr. Mary Claire Haver: She chooses Magnesium Threonate at night for better sleep, especially during menopause and perimenopause.
• Taylor Swift: She adds magnesium to her daily routine to support her muscles and boost her energy.

In short, whether it’s from health experts or celebrities, magnesium is a valuable supplement that many people rely on for better sleep, stress relief, and recovery.