Different Types Of Magnesium: Your Guide

One of our most popular supplements at Nourish, Magnesium is an essential mineral, involved in over 300 enzymatic reactions in the body and crucial for muscle and nerve function, bone health, energy production, heart rhythm, and sleep regulation. 

If you've supplemented magnesium before you may have noticed that there are different types, like magnesium citrate or magnesium glycinate. For supplementation purposes magnesium is often combined with other substances, which is where the different types come from, this can affect its bioavailability (how is it easy for the body to use it), absorbability, and crucially its function in the body.

So depending upon your reason for supplementing magnesium certain magnesium forms may be more suited to you than others. Here’s a rundown of the main types and their uses:

1. Magnesium Citrate

Magnesium citrate is formed by bringing magnesium together with citric acid (this is what gives lemons and limes their sour taste). This combination is very popular in supplements due to its good absorption rate and high bioavailability. 

Common Uses: May help with bone health, muscle relaxation, cramps, and overall magnesium supplementation. Can also be used to help with short-term constipation.

2. Magnesium Glycinate

Magnesium glycinate combines magnesium with the amino acid glycine, which helps to stimulate serotonin, support the sleep-wake cycle, plays a role in nerve signal transmission and is a major component of collagen. This form of magnesium is highly absorbable and gentle on the stomach.

Common Uses: Used to promote relaxation, help improve sleep and reduce symptoms of anxiety. Also recommended for muscle and nerve health, blood sugar management and PMS.

3. Magnesium Malate

Magnesium malate brings together magnesium and malic acid, a compound found naturally in many fruits and vegetables. This form is well-tolerated and absorbed and is known for its energising properties.

Common Uses: Used for managing muscle pain, particularly for those with fibromyalgia or chronic fatigue syndrome. Similar to magnesium citrate it is often recommended for short-term constipation.  

4. Magnesium Sulfate

Commonly known as Epsom Salt, magnesium sulfate is a combination of magnesium and sulphuric acid, which forms small colourless crystals. It can be absorbed through the skin, making it ideal for soaking in a bath, which allows for targeted relaxation of muscles.

Common Uses: Often used in baths for muscle relaxation, soothing sore muscles, and promoting recovery. It’s a popular remedy for relieving stress and promoting relaxation.

5. Magnesium Chloride

Magnesium chloride binds magnesium to hydrochloric acid; it's known for its high bioavailability, and is quickly absorbed to effectively raises magnesium levels in the body. It’s frequently found in topical magnesium sprays and bath salts, making it an ideal choice for transdermal (through the skin) absorption.

Common Uses: Often used to relieve muscle aches and soreness and improve relaxation. 

6. Magnesium Oxide

Magnesium oxide combines magnesium salt with oxygen. While not as easily absorbed as other types, magnesium oxide contains a high concentration of magnesium per weight, which is useful for supplementing when large doses are needed.

Common Uses: Primarily used to help with heartburn and indigestion due to its antacid effects, and short-term constipation.

7. Magnesium Taurate

Magnesium taurate is a form of magnesium combined with taurine, an amino acid that is important for heart and muscle function. This combination is generally well-tolerated and offers benefits from both magnesium and taurine.

Common Uses: Used to support cardiovascular health, anxiety, muscle tension, due to its calming and heart-supportive benefits.

There's lots of choice for supplementing magnesium, with those types that are easily absorbed in the gut and taken in capsules or powder format, to types that work best topically in sprays and bath salts. If you're still unsure about the best type for your needs and health goals please do ask in store or get in touch with us, we'll be delighted to help. Undoubtedly, whether it's for sleep, anxiety, heart health, digestion, or muscle relaxation, magnesium has much to offer.

References

1. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.

2. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.