Different Types of Magnesium and Which One Is Best for You

Understanding the differences between the various types of magnesium is essential to knowing how to best promote them. Here is a summary of the main types of magnesium found on the market:

1. Magnesium Citrate

• Description : Magnesium citrate is magnesium bound to citric acid.
• Absorption : It has high bioavailability, so it is easily absorbed by the body.
• Main benefits : Excellent for supporting digestive health and for those suffering from constipation, as it has a mild laxative effect.
• Ideal for : People with digestive problems or who need an energy boost.

2. Magnesium Bisglycinate

• Description : It is magnesium bound to glycine, an amino acid.
• Absorption : Excellent bioavailability, easy to absorb without causing digestive problems.
• Key Benefits : Relaxes the nervous system, reduces stress and anxiety, supports sleep and helps with muscle cramps.
• Ideal for : People with anxiety, stress, sleep problems or who suffer from cramps.

3. Magnesium Malate

• Description : Magnesium malate is related to malic acid, which occurs naturally in many plants.
• Absorption : Good bioavailability, particularly effective in increasing energy levels.
• Key Benefits : Supports energy production at the cellular level, useful for managing chronic fatigue and muscle recovery.
• Ideal for : Those suffering from chronic fatigue or needing post-exercise recovery support.

4. Magnesium Oxide

• Description : It is a very common, inorganic form of magnesium.
• Absorption : It has a rather low bioavailability compared to other forms.
• Key Benefits : It is often used as a laxative or to relieve heartburn.
• Ideal for : People looking for an economical option or need digestive support.

5. Magnesium Taurate

• Description : It is magnesium bound to taurine, an amino acid that supports heart health.
• Absorption : Good bioavailability.
• Key Benefits : Great for cardiovascular support and reducing hypertension.
• Ideal for : Those with heart problems or wanting to maintain cardiovascular health.

6. Magnesium Chloride

• Description : Magnesium bound to chlorine, often used in spray or oil form.
• Absorption : It is rapidly absorbed through the skin.
• Key Benefits : Excellent for transdermal absorption, useful for relaxing muscles.
• Ideal for : People who prefer topical application or who have intestinal absorption problems.

7. Magnesium L-threonate

• Description : It is a form of magnesium that easily crosses the blood-brain barrier.
• Absorption : High ability to cross the brain barrier.
• Key Benefits : Supports brain function, memory and concentration.
• Ideal for : Those looking to improve mental health and cognitive function.

8. Magnesium Sulfate (Epsom Salts)

• Description : Commonly used shape in bathrooms.
• Absorption : Usually absorbed through the skin.
• Key Benefits : Great for relieving muscle pain, inflammation and general relaxation.
• Ideal for : People seeking muscle relief or general relaxation through baths.