Has your healthcare practitioner suggested you take a magnesium supplement? If you have a magnesium deficiency, it’s probably a good idea. Magnesium is an essential mineral required for hundreds of your body’s processes and has numerous health benefits, yet almost half the US population doesn’t get enough magnesium to supply what their bodies need.1
While some foods, including whole grains, certain nuts, spinach, black beans, and dark chocolate, contain magnesium, the body only absorbs 30-40% of dietary magnesium.2 A magnesium supplement is a convenient method for getting your body what it needs and to ease any magnesium deficiency.
Minerals are difficult for the body to absorb, so in dietary supplements they’re chelated (attached) to amino or organic acids to help with this process. Examples of these compounds are magnesium glycinate, magnesium citrate, and magnesium malate.
With all of these different forms available, it can be confusion to determine which magnesium option is best for your needs. We’ve broken down the various forms of magnesium supplements to help you choose.
Benefits of Magnesium Glycinate
Magnesium glycinate is a combination of magnesium with the amino acid glycine. Because glycine is one of the smallest amino acids, this magnesium complex is more readily absorbed, offering improved bioavailability compared to other magnesium supplements. Magnesium glycinate is also gentle on the stomach, reducing the likelihood of gastrointestinal issues commonly associated with other types of magnesium supplements.
This popular form of magnesium promotes relaxation and better sleep quality and provides relief from muscle spasms.3 Magnesium has also shown to support muscle and nerve function as well as bone health, with magnesium glycinate being particularly beneficial for those who exercise regularly by preventing muscle cramps and supporting recovery.
Magnesium glycinate supports cardiovascular and bone health and is a great option for those seeking mood support, especially for those undergoing stress.4-8
Learn more about the benefits of magnesium glycinate
Benefits of Magnesium Citrate
Magnesium citrate, magnesium combined with citric acid, is a popular choice for magnesium supplements, partly because of its bioavailability. Like magnesium glycinate, magnesium citrate is readily absorbed in the digestive tract. By drawing water into the intestines, it helps to soften stool and functions as a natural laxative, making it an ideal option for anyone dealing with occasional constipation.
As with magnesium glycinate, magnesium citrate supports bone and heart health as well as a healthy mood response.
Magnesium citrate is also a strong option for people looking for muscle and nerve function support. This form of magnesium can help to prevent muscle cramps and spasms as well as muscle soreness after exercise.9-11 Magnesium citrate supplementation may also reduce the frequency and intensity of headaches.12
Learn more about the benefits of magnesium citrate
Benefits of Magnesium Malate
As an alternative to magnesium glycinate or magnesium citrate, magnesium malate is a gentle form of magnesium often recommended for people suffering from fatigue. Malic acid, a natural fruit acid present in most cells in the body, plays a key role in ATP synthesis and energy production.* Some studies have shown that magnesium malate can also provide relief from muscle pain or bodily discomfort.13
Other Forms of Magnesium
Magnesium oxide has one of the lowest absorption rates, which is why it’s frequently used for its laxative effects.14,15 It has also been shown to be an effective option for preventing migraines.16
Magnesium L-threonate can cross the blood-brain barrier to help support brain function. It has been shown to improve sleep quality, mood, energy, alertness and daily activity and productiveness.17
If you’re not sure which magnesium form is best for your needs, talk to your healthcare provider, who can also recommend a daily dosage.
If you enjoyed this blog, you may also like these:
The Top 7 Health Benefits of Magnesium Citrate
Sleep Supercharge: 4 Magnificent Ways Magnesium Boosts Your Zzz’s
The Surprising Health Benefits of Magnesium Glycinate
Improving Occasional Constipation With Magnesium
Comparing the Different Types of Magnesium Supplements
References
1. Rosanoff A et al. Nutr Rev. 2012;70(3):153-164.
2. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed April 1, 2025.
3. Kawai N et al. Neuropsychopharmacology. 2015;40(6):1405-1416.
4. Dibaba DT et al. Am J Clin Nutr. 2017;106(3):921-929.
5. Tangvoraphonkchai K et al. Adv Chronic Kidney Dis. 2018;25(3):251-260.
6. Rondanelli M et al. Biometals. 2021;34(4):715-736.
7. Eby GA et al. Med Hypotheses. 2006;67(2):362-370.
8. Rawji A et al. Cureus. 2024;16(4):e59317.
9. Kharait S. JEN. 2022;5(3).
10. Roffe C et al. Med Sci Monit. 2002;8(5):CR326-CR330.
11. Ates M et al. Biol Trace Elem Res. 2019;192:244-251.
12. Schwedt TJ. Continuum (Minneap Minn). 2018;24(4, Headache):1052-1065.
13. Russell IJ et al., J Rheumatol. 1995;22(5):953-958.
14. Morishita D et al. Am J Gastroenterol. 2021;116(1):152-161.
15. Mori S et al. J Neurogastroenterol Motil. 2019;25(4):563-575.
16. Karimi N et al. Acta Neurol Belg. 2021;121(1):167-173.
17. Hausenblas HA et al. Sleep Med X. 2024;8:100121.
