Magnesium is an essential mineral involved in hundreds of biochemical reactions — from cellular energy production to normal muscle and nerve function. It’s also being studied for roles in heart health, migraine, sleep, and more.
12 types of magnesium and their uses
1) Magnesium aspartate
A salt of magnesium and aspartic acid. Occasionally used to correct low magnesium. Because excess aspartic acid may be excitatory, it’s generally not a first-choice option for long-term supplementation.
2) Magnesium carbonate
Can correct deficiency but commonly causes GI upset for some (bloating/loose stools). Not widely used unless specifically recommended.
3) Magnesium chloride
Water-soluble with decent bioavailability. Often used topically (sprays/flakes for baths) and may help relaxation and post-exercise soreness. Also explored in fibromyalgia.
Read more: Magnesium for muscle pain
Topical formats can be useful if oral magnesium upsets your stomach.
4) Magnesium citrate
One of the most researched and versatile forms; dissolves well and absorbs reliably. Often used for general repletion and has gentle laxative effects by drawing water into the intestines. Also investigated for cardiovascular support and bone health.
5) Magnesium glycinate (bisglycinate)
Chelated to the calming amino acid glycine, which many people find soothing. Well-tolerated and less likely to loosen stools. Popular for sleep quality, stress support, PMS comfort, and exercise recovery; also used for general repletion.
Read more: Magnesium for menopause
6) Magnesium L-threonate
Notable for crossing the blood–brain barrier efficiently. Often chosen for cognitive support, focus, and learning. Common to see it blended with citrate or glycinate for whole-body and brain benefits.
Our sleep blend uses L-threonate + citrate for high bioavailability.
7) Magnesium lactate
Magnesium bound to lactic acid; at least twice as absorbable as magnesium oxide. Sometimes used for heartburn/indigestion and general repletion. Can still cause GI symptoms for sensitive users.
8) Magnesium malate
Bound to malic acid (in fruit). Highly absorbable; often chosen for muscle comfort and fibromyalgia support. Has a slightly energising feel for some, so many prefer it earlier in the day.
9) Magnesium oxide
High elemental magnesium but low absorption due to poor solubility. Common in very cheap products; more likely to cause laxative effects without robust repletion. (With water it forms magnesium hydroxide.)
10) Magnesium stearate
Not a repletion form. It’s a manufacturing flow agent/coating — sometimes listed on labels. Can be an allergen for a small number of people.
11) Magnesium sulfate
Also known as Epsom salt. Used in baths for relaxation and as an osmotic laxative. Taste can be off-putting for oral use; other forms are usually preferred for routine supplementation.
12) Magnesium taurate
Magnesium bound to taurine, an amino acid that supports GABAergic calm and may assist cardiovascular health. Often chosen for stress balance and metabolic support.
Which magnesium is best?
It depends on your goal:
- General repletion / daily use: citrate, glycinate, malate
- Sleep, stress, PMS comfort: glycinate (or taurate for calm)
- Brain/cognition: L-threonate (often paired with citrate)
- Constipation: citrate (gentle) or sulfate (short-term)
- Muscle comfort / fibromyalgia: malate, chloride (topical optional)
- If oral magnesium irritates your gut: consider topical chloride
If you prefer minimal laxative effect, glycinate and L-threonate are typically the easiest on the stomach.
What type of magnesium should be avoided?
We generally suggest avoiding oxide (poor absorption), and using aspartate and stearate cautiously (limited benefits for repletion or potential sensitivity). Lactate can help some, but other forms (citrate, glycinate, malate) are usually better tolerated.
FAQ
What’s the best magnesium for sleep?
Magnesium glycinate is the top pick for many thanks to glycine’s calming effect. Some stack a small dose of L-threonate earlier in the evening for mind-quieting support.
Which type is gentlest on the stomach?
Glycinate and L-threonate are typically the least likely to loosen stools. Oxide and high-dose citrate are more laxative.
What’s the best magnesium for constipation?
Citrate is a common gentle choice; sulfate (Epsom salt) works too but is best reserved for short-term use.
Can I combine magnesium forms?
Yes. Many blends pair citrate (systemic) with glycinate (calming) or L-threonate (brain). Keep total elemental magnesium within your target intake.
How much should I take?
Typical supplemental ranges are 200–400 mg elemental magnesium daily, adjusted to tolerance and diet. Always follow product labels and professional advice.
Who should be cautious with magnesium?
People with kidney disease, on certain medications (e.g., some antibiotics, bisphosphonates), or with heart conduction issues should consult a clinician before use.
Final words on different types of magnesium
Multiple magnesium forms exist for good reason — they absorb differently and suit different goals. If you’re after a safe, everyday option, citrate, glycinate, or malate are reliable starting points; L-threonate is the go-to for brain support. When in doubt, speak with a healthcare professional to match the form and dose to your needs.
