Which Type Is Right for You?

If magnesium were a person, it would be that overachiever friend who does everything and still manages to stay calm. 

This mighty mineral plays a role in over 300 enzyme reactions in the body — from muscle relaxation and energy production to mood, sleep, hormones, and digestion.

But walk into any health store (or scroll our magnesium collection), and you’ll see a dozen different types. Citrate? Glycinate? Threonate? Is this a spelling test or a supplement aisle?

Let’s break down the types of magnesium — so you can find your perfect match.

First Up: Why Magnesium Matters

Here’s why nearly everyone needs more of it:

• 🧠 Helps regulate mood and anxiety
• 💪 Eases muscle cramps, tension, and soreness
• 💤 Supports deep, restful sleep
• 💓 Helps balance hormones and blood sugar
• 🦴 Strengthens bones and supports calcium absorption
• 💩 Keeps digestion and bowel movements regular 

Stress, caffeine, alcohol, heavy workouts, and poor diet can all deplete magnesium — so if you’re feeling tight, tired, wired, or a little off, low magnesium could be the missing link.

The Magnesium Cheat Sheet: Find Your Fit

Magnesium Glycinate (aka Bisglycinate)

Best for: Sleep, anxiety, stress, PMS, relaxation
Magnesium + glycine (a calming amino acid) = one of the gentlest and most absorbable forms out there. This is your go-to for nervous system support and deep, restorative sleep.

✔️ Doesn’t cause digestive upset
✔️ Great for long-term stress management
✔️ Ideal for sensitive stomachs

Magnesium Citrate

Best for: Constipation, sluggish digestion, mild muscle tension
This form is highly bioavailable — but also acts like a mild laxative at higher doses. Perfect if your magnesium needs come with bloating or slow bowels.

✔️ Good absorption
✔️ Supports regularity
✖️ May cause loose stools if you overdo it

Magnesium Threonate

Best for: Focus, memory, brain fog, mood
This is the brainy magnesium — it crosses the blood-brain barrier and may improve cognitive function. Still a relatively new form, but very promising.

✔️ Cognitive support
✔️ Great for students, professionals, and brain health
✖️ Typically pricier than other forms

Magnesium Malate

Best for: Muscle fatigue, fibromyalgia, chronic pain
Magnesium + malic acid (involved in ATP production) — excellent for energy metabolism and easing long-term muscular discomfort.

✔️ May reduce muscle soreness and fatigue
✔️ Supports energy production
✖️ Not as calming for the nervous system

Magnesium Taurate

Best for: Heart health, blood pressure, mood
Magnesium + taurine (an amino acid that supports cardiovascular function) — this combo is calming for both mind and body.

✔️ Heart and nervous system support
✔️ Good for those with hypertension or heart palpitations
✖️ Can be harder to find in capsule form

Magnesium Oxide

Best for: Short-term constipation, budget shoppers
This is the most basic form — high in elemental magnesium, but not well absorbed. Often used in cheap formulas or antacids.

✔️ Affordable
✖️ Low bioavailability
✖️ May cause cramping or digestive upset

Magnesium Sulfate (Epsom Salts)

Best for: Soaking, muscle recovery, calming rituals
This isn’t a supplement — it’s a bath-time hero. Add it to your soak for sore muscles, detox, or pre-bedtime wind-down.

✔️ Transdermal absorption
✔️ Calming + relaxing
✖️ Not ideal as a daily oral supplement

Pro Tips for Getting the Most From Your Magnesium

✔️ Take it with food (especially if you’re new to magnesium)
✔️ Split doses across the day if needed — AM for energy, PM for relaxation
✔️ Check your stress — the more stressed you are, the more you may need
✔️ Stay consistent — magnesium works best with daily use

Which Magnesium Should You Take?

Final Thoughts

Magnesium isn’t a trend — it’s a wellness essential. Whether you’re feeling tense, tired, moody, or just trying to support your long-term health, there’s a magnesium match for you.

And no — you don’t need to try all 7.
Just pick the one that supports your current need — and see how your body responds.

👉 Want help choosing the right form? Chat with our wellness team or explore our magnesium range on the site.
We’re here to help you relax, recharge, and restore — the natural way.