Types of Magnesium and Their Benefits

Here’s how to know which supplement is best for you

The multiple forms of magnesium supplements differ significantly in their absorbability, their impact on the bowels and their desired benefits. So which supplement is right for you? Get savvy and choose accordingly. 

Magnesium is a necessary supplement for most of us these days. It reduces bodily stress, fatigue and inflammation, and it helps maintain optimum blood pressure and blood sugar levels.

This chart lists the various forms of magnesium supplements and their effects. You may find it beneficial to take one or more different types of magnesium. 

Note that magnesium is a common ingredient in calcium supplements. Because Mg oxide is the cheapest, it is most often used. However, Mg oxide is poorly assimilated and triggers the bowels. If you supplement with calcium, check labels and make an informed choice. 

Magnesium	Absorption	Use for	Other
Mg Glycinate(aka Mg. diglycinate or Mg. bisglycinate)	Absorbs easily	Calms nervous system, reduces anxiety, depression, stress, insomnia and headaches	
Mg Malate	Absorbs easily	Good for pain, muscle spasming, restless legs, fibromyalgia	
Mg Taurate	Absorbs easily	Reduces high blood sugar and high blood pressure; good for headaches	
Mg L-Threonate	Absorbs easily	Supports brain health, depression, and memory loss	Can be energizing
Mg Citrate	Too much will cause loose stools	Relaxes nervous system, moves bowels	
Mg Oxide	Doesn’t absorb well	Moves bowels	

Adapted with permission from Dr. Erika Siegal’s Nourish Me Kitchen