Magnesium is one of the most essential minerals in the human body, yet many people don’t realize that not all magnesium supplements are created equal. With so many types—magnesium glycinate, citrate, oxide, malate, and more—it’s important to understand what each form is best for and when it might not be the right choice.
Magnesium glycinate is one of the most bioavailable forms and is best for relaxation, sleep, and anxiety. It’s gentle on the stomach and doesn’t cause loose stools, making it a great daily option for those dealing with stress or insomnia.
Magnesium citrate is known for its mild laxative effect and is often used to relieve constipation. It’s well-absorbed but not ideal for those sensitive to digestive upset.
Magnesium oxide is cheap and commonly found in standard supplements, but it has poor absorption. It’s better suited for short-term relief from acid reflux or indigestion rather than raising magnesium levels.
Magnesium malate is energizing and supports muscle function, making it ideal for people with fatigue or fibromyalgia. It’s not the best choice before bed, as it may be too stimulating.
Magnesium threonate is known for its brain-boosting benefits. It crosses the blood-brain barrier and is used to support cognitive function and memory. However, it’s more expensive and may not be necessary for general use.
Each form serves a different purpose, so choosing the right one depends on your health goals. Instead of reaching for a generic magnesium supplement, get clear on what your body really needs.