7 Different Types of Magnesium: Find The Best Type of Magnesium Supplement for You

Magnesium is by far my favorite supplement…and for good reason. Most everyone can benefit from one of these different types of magnesium. But what’s the best type of supplement for YOU? Well, it depends. This article will help you decipher which form of magnesium is right for you, so you experience the most benefits.

Even as a Functional Medicine Practitioner, I still like to supplement with Magnesium, and thank goodness I do because I feel so much better from it!

Should you take a magnesium supplement?

⁠Due to the average diet and even soil composition, the average American isn’t getting enough magnesium, and likely you aren’t either. However, it is such an important co-factor for so many bodily functions, over 300 biochemical reactions in your body! 

If you’re not getting enough in your diet (which you’re likely not), then your body isn’t working as optimally as it can. But the good news is that with a magnesium supplement, you can feel better than you thought was possible!

But maybe you’re thinking, “Well, I don’t have any symptoms, should I still take Magnesium?”

Many people, women especially, are deficient in magnesium and don’t even realize they have certain symptoms associated with magnesium deficiency until they start supplementing or including more dietary sources.

It’s only after they start taking them that they realize, “Wow, I was sleeping horribly before. I was missing out!” And if you’re a mama like me, you know just how important sleep is.

Magnesium isn’t one of the supplements where you need to take it for 3 months before experiencing results. The first couple days you take magnesium, you may experience noticeable improvement!

Taking the right kind of magnesium can help from “blah” to “great” or even from feeling “good” to “amazing”! It truly is one of the best supplements out there.

Benefits of magnesium, when you take the best type of magnesium supplement for YOU

• ⁠energy production⁠

• bone density⁠

• ⁠reduce stress⁠

• ⁠promote healthy sleep⁠

• ⁠bowel regularity⁠

• reduce asthma symptoms

• inflammation

• ⁠relieves period cramps and PMS⁠

⁠

There are Many Different Types of Magnesium, Which one is Best for You?

Before I head into the different types of magnesium, I want to note that it’s important to work with a functional healthcare professional to find the right type and dosage for your body. Some people like kiddos may need 65mg, while other adults may require up to 400-800mg.

7 Different Types of Magnesium:

1. Magnesium Citrate

2. Magnesium Chloride

3. Magnesium Glycinate

4. Magnesium Malate

5. Magnesium Oxide

6. Magnesium Sulfate

7. Magnesium Threonate

1. Magnesium Citrate

This type of magnesium is mostly known for its laxative effects and is created by combining salt and citric acid to form a type of saline solution. What this does is draws water into your bowel, which loosens your stool so it’s easier to pass.

This is why it’s the perfect form for those struggling with constipation. If you’re not having a bowel movement at least 1-2 times a day, a supplement that includes magnesium citrate would be a good choice for you.

However, if you struggle with bowel issues and find yourself having to quickly run to the bathroom already, well you may want to pick another type of magnesium.

2. Magnesium Chloride

If you are struggling with gut issues like poor absorption or leaky gut, magnesium chloride (magnesium + chloride) may be the best for you. This is because this form is easily absorbed for increased bioavailability since it is water-soluble. One of my favorite sources of Magnesium Chloride is actually via Ancient Minerals Magnesium flakes. You can take a bath or do a foot soak.

Magnesium chloride can really help with muscle tightness and leg cramps. I love soaking in baths after workouts if I am sore or if I just simply need to relax.

3. Magnesium Glycinate

If you experience anxiety or insomnia, this is the best form of magnesium for you. In this form, magnesium is combined with glycine (an amino acid), which has a great calming effect on the body and brain and can help promote a healthy circadian rhythm. 

The absorption rate for this type is a lot higher than others, making it a good daily supplement choice for those with a significant magnesium deficiency.

This form also doesn’t have a laxative effect, making it a good choice for those individuals who already have regular bowel movements or already loose stool. If you have anxiety and deal with constipation, you could take a combo of magnesium citrate and magnesium glycinate.

4. Magnesium Malate

This is a great option for those that struggle with fatigue as well as pain. Of course, this is not going to be a magic pill or fix for those things, it can certainly help!

5. Magnesium Oxide

If you buy magnesium over the counter, this type is likely the form that it will come in, since it’s the most common kind. Magnesium oxide is created when magnesium is combined with oxygen ions.

But, the downfall with this type of magnesium is that it only has a 4 percent absorption rate, so if you’ve taken magnesium before and haven’t experienced great (or any) results, you may want to pick one of the other different types of magnesium.

Since it’s not as good at being absorbed, this isn’t for you if you have a significant magnesium deficiency since you won’t likely get enough to reach optimal levels.

With that being said, it still benefits you if you struggle with constipation (But magnesium citrate is still the winner for constipation relief).

6. Magnesium Sulfate

This form is created by combining magnesium, sulfur, and oxygen. Do you know where this form is found? Epsom salts! This type is amazing for stress relief and can even reduce inflammation in the body.

The best way to use is this by soaking in a big warm tub, mama. Dump some high-quality Epsom salts in there and relax. The nice thing about this form is that you can absorb it right through your skin via transdermal absorption. It can also help with restless leg syndrome and get a better night’s sleep if you soak right before bedtime.

7. Magnesium Theonate

Research suggests that this form of magnesium has the ability to help individuals with mental dysfunctions, including brain fog, anxiety, and/or depression. Unfortunately, this type of magnesium isn’t as common so it’s difficult to find in over-the-counter supplements.

Best Magnesium Brands

• Taylor Dukes Wellness

• Pure Encapsulations

• Designs For Health

• Orthomolecular Products

• Seeking Health

• Ancient Minerals

• Integrative Therapeutics

• Neuro Biologix

You can find some of these different types of magnesium on my Fullscript site, which is my online dispensary for high-quality supplements. You can set them up for auto-delivery which is super convenient for busy moms like me.

You can even stock up on your kiddo’s supplements while you are on the FullScript site. Check out my blog, Good Supplements to Have on Hand for Kiddos.

Get Your Gut Right

If you need access to a stool test, a gut health expert, and personalized protocols, the Get Your Gut Right program might be the right fit for you. This is a very comprehensive program that also focuses on nutrition, detox pathways, nervous system, clean environment, and more. Click HERE to learn more.

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