The type of magnesium you should take depends on your specific health needs and tolerance, as different forms have distinct benefits and absorption rates:
- Magnesium glycinate (or bisglycinate): Highly bioavailable (90-95%) and gentle on the stomach, making it ideal for promoting relaxation, sleep, and reducing anxiety without a laxative effect. Good for those with digestive issues and for calming the nervous system
- Magnesium citrate: Also highly bioavailable (80-90%) and commonly used for improving digestion and relieving constipation due to its natural laxative effect. It is well absorbed but may cause gastrointestinal side effects in some people
- Magnesium malate: Good for energy production and muscle support, often used to alleviate fatigue and chronic pain. It has good digestive tolerance and moderate bioavailability (70-80%)
- Magnesium oxide: Contains a high percentage of elemental magnesium but is poorly absorbed (4-20%) and can be harsh on the gut. It is often used as a laxative but not recommended for correcting magnesium deficiency due to low bioavailability
- Magnesium chloride: Well absorbed (60-70%), available in oral and topical forms, useful for general magnesium supplementation and muscle relaxation
- Magnesium L-threonate: A newer form that supports brain health, cognition, and mood, potentially beneficial for mental focus and neuroplasticity
- Magnesium taurate and orotate: Recommended for heart health and blood sugar regulation, with calming effects
Summary recommendation:
- For general supplementation with good absorption and minimal digestive upset, magnesium glycinate or bisglycinate is a safe and effective choice.
- If you need support for digestion or constipation, magnesium citrate may be better.
- For energy and muscle support, consider magnesium malate.
- Avoid magnesium oxide for general supplementation due to poor absorption and potential gut irritation unless specifically targeting constipation.
- For cognitive support, magnesium L-threonate is promising.
Choosing the right magnesium depends on your health goals-sleep and relaxation favor glycinate, digestion favors citrate, energy favors malate, and brain health favors L-threonate
