Which Type of Magnesium is Right for Me?

We’ve made it simple in this article, with a clear chart showing some of the key benefits of different forms of magnesium.

Magnesium in all forms plays a key role in many different physiological processes in the body. While the majority of forms of magnesium all contribute to the same or similar benefits, different forms of magnesium have become known for different uses.

Below is an overview of the different kinds of magnesium you might encounter in supplements, highlighting their perceived absorption, common formats, and typical preferred uses.

By understanding the different forms of magnesium available and what they are most commonly chosen for, you can more easily identify which type may suit your individual needs.

Magnesium is an essential mineral involved in hundreds of processes throughout the body, from supporting muscle and nerve function to helping maintain energy production and bone health. Our bodies require an adequate intake of magnesium each day, and supplements may sometimes be helpful when dietary intake is inadequate.
 
Because elemental magnesium on its own is not very stable in supplements, it’s commonly bound to different compounds, such as citrate, glycinate or oxide, to create various ‘forms’ of magnesium. While all forms of magnesium may exhibit similar therapeutic effects, different forms have become commonly known for their varying characteristics.

Magnesium is one of those nutrients that has had plenty of hype. You might have found yourself wondering at some stage, ‘what does magnesium do?’ or even, ‘is magnesium good for you?’
 
Magnesium plays a key role in supporting normal nerve and muscle function, contributing to protein synthesis, assisting in energy metabolism, and helping maintain bone health. It’s involved in regulating the body’s use of other minerals like calcium and potassium, which further influences muscle contractions and heart health.
 
Adequate magnesium intake from diet or supplements (when dietary intake is inadequate) helps support these physiological functions.

The ‘best’ magnesium form often depends on your individual goals and how your body responds. For example, those experiencing occasional muscle cramps or tension may consider magnesium citrate or magnesium chelate, as these forms are generally well absorbed and often chosen to help support muscle comfort when dietary intake is inadequate.
 
Those looking for a gentler option for routine supplementation might opt for magnesium glycinate, known for its tolerability and superior absorption compared to magnesium oxide.

Magnesium’s role in supporting the nervous system and muscle health means it can potentially contribute to better rest patterns, although individual responses vary.
 
By helping maintain a healthy nervous system and muscle function, certain magnesium forms may support the body’s natural winding-down processes in the evening.

Selecting the right magnesium supplement involves considering your health goals, lifestyle, and any tolerability factors – such as how a particular form is absorbed or whether it might affect digestion.
 
It can help to review your dietary intake first and identify any gaps; if you suspect you’re not meeting recommended magnesium levels through food, a targeted form may be appropriate.
 
Always look for products that clearly state the type and amount of elemental magnesium per dose. And, because individual needs vary, it’s wise to discuss supplementation with a healthcare professional.

What is magnesium good for?

Magnesium is involved in many of the body’s essential processes, including supporting muscle and nerve function, contributing to normal energy production, and helping maintain bone health. It also plays a role in maintaining healthy electrolyte balance and can support the body’s muscle relaxation.

What type of magnesium is best for winding down?

Magnesium Glycinate helps to support nervous system health, and therefore, supports winding down. This form also tends to be gentle on the stomach and well absorbed, which can make it suitable as part of your routine. That said, individual responses vary, and it’s wise to begin with a moderate dose and follow label directions.

Is magnesium good for you every day?

Daily magnesium intake through food is generally encouraged as part of a balanced diet, and many supplements are formulated to help meet daily needs when dietary sources are inadequate. Taking magnesium every day can support normal bodily functions, but it’s important not to exceed recommended amounts from both diet and supplements. Always follow the dosing guidance on the product label and consider consulting a healthcare professional to confirm whether daily supplementation is appropriate for your individual circumstances.

Are some forms easier to absorb?

Yes, different magnesium compounds vary in how readily they’re absorbed and tolerated. Forms such as magnesium glycinate, magnesium citrate, magnesium chelate are generally considered to have superior absorption than magnesium oxide when taken orally. Look for products that specify the type of magnesium used and state the elemental magnesium per dose for clarity.

Which type of magnesium is best for muscle cramps?

The majority of forms of magnesium will help relieve occasional muscle cramps or tension when dietary intake is inadequate. For occasional muscle cramps or tension, many people tend to reach for magnesium citrate or magnesium chelate, as these forms may assist with muscle function. Magnesium citrate can also support normal body electrolyte balance, which is important if cramps are linked to things such as sweating or increased physical activity.

It is important to always read the label and follow the directions for use - as well as consulting a healthcare professional prior to starting any supplementation if you have concerns you are not achieving ample dietary intake.