Which magnesium type is best suited for your goals?
Magnesium is like the Swiss Army knife of minerals, it does a lot. From helping you sleep better to keeping your digestion on track, the right form of magnesium can make all the difference. But with so many types out there, how do you know which one is best for you?
Let’s break it down by goal.
For sleep and relaxation
Magnesium glycinate – If you’re lying awake at night staring at the ceiling, this one’s for you. Magnesium glycinate is bound to glycine, an amino acid that helps calm the brain and support deep, restful sleep. It may also help in situations of mild anxiety and can promote relaxation.
Anything to note? Not many side effects have been reported with this one. It’s gentle on the stomach and one of the best-tolerated forms of magnesium.
For digestion and constipation relief
Magnesium citrate – Need a little help in the bathroom? Magnesium citrate pulls water into the intestines, making it a great natural laxative. It also helps with muscle relaxation, so it’s a win-win for cramps and digestion.
Anything to note? Too much can send you running to the toilet, so best to start with a lower dose.
Magnesium oxide – Another gut-supportive option, though not as well absorbed as citrate. It’s mainly used for its laxative effect rather than increasing magnesium levels in the body.
Anything to note? Not the most bioavailable (meaning your body doesn’t absorb it that well).
For energy and muscle support
Magnesium malate – Feeling drained? This one helps produce ATP (your body’s energy currency), making it a solid choice for those dealing with fatigue. It’s also great for muscle function and recovery.
Anything to note? Some people find it more energising, so probably not the best before bed.
For brain power and focus
Magnesium threonate – The brain-supporting magnesium. This form has been studied for its effects on cognitive function, memory, and focus. Some early research even suggests it may support sleep by calming the nervous system.
Anything to note? Most studies are in mice, so we need more research in humans.
For skin and relaxation
Magnesium chloride – These are often found in topical products like magnesium oil and bath flakes. It’s great for muscle relaxation and skin health, and some say it helps absorb magnesium through the skin, but the research is still catching up.
Anything to note? Can be a bit tingly if applied to dry skin.
So, which magnesium should you take?
It depends on your goal! But before deciding, it’s always a good idea to chat with your healthcare professional to find the best option for you. Here’s a breakdown to guide you:
- For better sleep and relaxation? Magnesium glycinate
- For digestive support? Magnesium citrate (or oxide for a stronger effect)
- For more energy and muscle recovery? Magnesium malate
- For brain support and focus? Magnesium threonate
- For skin health and relaxation? Magnesium chloride
The bottom line
Now you know which magnesium works best for what, you can actually get the benefits you’re after. But as with any supplement, it’s always best to speak with a healthcare professional before adding magnesium to your routine, especially if you have existing health conditions or take medications. They can help you find the right type and dose for your needs.
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Reviewed by the Healthylife health experts March 2025.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.
About this article
Gabbie Watt
A bachelor degree qualified Naturopath, Gabbie is passionate about integrating evidence-based practice and traditional medicine. Formerly a Radiation Therapist, her background in conventional medicine enriches her holistic health approach.