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5 Different Types of Magnesium Supplements Explained

Why  Magnesium  Matters

Magnesium is one of the most essential minerals in the body, involved in over 400 biochemical reactions including muscle function, nerve signaling, energy production, and sleep regulation. Despite its importance, studies show that at least half of U.S. adults don’t get enough magnesium from diet alone. [1] Deficiency is linked to fatigue, mood imbalances, poor sleep, brain fog muscle cramps, and even higher risk of chronic disease. [2]

Today it is even harder to get enough magnesium from food due to widespread soil depletion leading to declining levels of magnesium in foods. [3]  Still, it is always optimal to eat as many whole foods as possible; here are the following foods highest in magnesium:

  • Leafy greens like spinach, swiss chard, and kale

  • Nuts and seeds such as almonds, cashews, and pumpkin seeds

  • Legumes including black beans and lentils

  • Whole grains like quinoa, oats, and brown rice

  • Dark chocolate opt for at least 75% cacao, the darker the better 

Most people do not eat enough servings of these foods daily and do not get the optimal amount of magnesium that their body needs or have higher than normal needs due to high stress, poor diet, chronic illnesses, and other stressors.  Here is where supplementation can be helpful. 

There are many types of magnesium supplements available and the options can be overwhelming. Here is your straightforward guide to the most popular and beneficial forms of magnesium: 

 

1. Magnesium Glycinate

What it is: Magnesium bound to glycine, an amino acid with calming effects.
Best for: Sleep support, stress relief, and relaxation.
Why it works: Glycine acts as a neurotransmitter that promotes calmness. Magnesium glycinate is gentle on the stomach and highly bioavailable, making it an excellent choice for those struggling with insomnia, anxiety, or chronic stress.

2. Magnesium Citrate

What it is: Magnesium combined with citric acid.
Best for: Digestion and mild constipation relief.
Why it works: Magnesium citrate draws water into the intestines, supporting bowel regularity. It is well-absorbed but can cause loose stools in higher doses, so it’s best for those who need both magnesium and digestive support.

3. Magnesium Bisglycinate Powder

What it is: A powdered version of magnesium bisglycinate, often used for high absorption and convenience  
Best for: Flexible dosing and easy mixing into drinks or smoothies.
Why it works: Powder form allows for gradual or higher dosing, useful for athletes or those needing consistent supplementation. Like glycinate, it’s highly absorbed, gentle on digestion and ideal for daily use.

4. Magnesium Malate

What it is: Magnesium bound to malic acid, found naturally in fruits.
Best for: Energy, muscle function, and reducing fatigue.
Why it works: Malic acid plays a key role in the Krebs cycle, the body’s energy-producing pathway. Magnesium malate is often recommended for those with chronic fatigue, fibromyalgia, or muscle soreness.

5. Magnesium Taurate

What it is: Magnesium paired with the amino acid taurine.
Best for: Heart health, blood pressure, and circulation.
Why it works: Taurine supports cardiovascular function and helps regulate calcium balance in the heart. Magnesium taurate is an excellent choice for men and women concerned with maintaining healthy blood pressure and overall cardiovascular wellness.

 

Choosing the Right Magnesium

Professional supplement brands like Pure Encapsulations, Thorne Research, and Designs for Health offer clean, well-absorbed forms of these magnesium types, ensuring both efficacy and safety. Get 15% every order when you sign up for free! 

 

1. Tarleton E. K. (2018). Factors influencing magnesium consumption among adults in the United States. Nutrition reviews, 76(7), 526–538. https://doi.org/10.1093/nutrit/nuy002

2. Fiorentini, D., Cappadone, C., Farruggia, G., & Prata, C. (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136. https://doi.org/10.3390/nu13041136

3. Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L., & Maier, J. A. (2020). Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon, 6(11), e05390. https://doi.org/10.1016/j.heliyon.2020.e05390