In this post, we’re going to give you the top 6 best magnesium supplements for whichever health goals you’re trying to meet, so you can feel yourself.
Are you confused or overwhelmed by all the different types of magnesium supplements there are? Do you wish there was something that could just tell you which does what so you could easily find exactly what you need for your specific concern?
Well, you’re in the right place!
The 6 best magnesium supplements are magnesium glycinate for relaxation, malate for muscle performance, L-threonate for improving cognition, taurate for cardiovascular health, citrate for constipation, and sulfate for detox baths.
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If you’re looking to enhance your overall well-being and support various aspects of your health, or simply lost as to which magnesium does what, you’ve come to the right place.
In this article, we’ll dive into the world of magnesium supplements, exploring their potential benefits for sleep, stress relief, muscle health, and more to help you find the right magnesium for you.
The 6 Best Magnesium Supplements for You: Choosing the Right Type for Your Health Goals
1. Magnesium glycinate
This form of magnesium is bound to the amino acid glycine, which may help enhance its absorption and reduce the risk of digestive discomfort.
You might be wondering what function the amino acid glycine has in the human body. Here are some to name a few:
- Neurotransmitter regulation
- Cognitive function
- Collagen production
- Blood sugar regulation
That being said magnesium glycinate is often also used to support relaxation, promote better sleep, and ease muscle cramps or tension.
2. Magnesium malate
Magnesium malate is a combination of magnesium and malic acid. It is commonly used to support energy production and reduce muscle pain and fatigue.
Fun fact: Malic acid plays a vital role in the citric acid cycle (aka Krebs cycle) which is a fundamental metabolic pathway that generates energy for the cells in our body.
Some people with fibromyalgia find this form helpful due to its potential role in alleviating muscle discomfort.
It’s also especially worth trying out for our athletes and gym rats! Malic acid is involved in supporting muscle function and reducing muscle fatigue. While magnesium helps with relaxation and general muscle function as well.
This makes magnesium malate an excellent option to help maintain muscle performance.
3. Magnesium L-threonate
This form of magnesium is known for its potential cognitive benefits.
Research suggests magnesium L-threonate may improve memory, learning, and cognitive function due to its ability to cross the blood-brain barrier more effectively than other magnesium forms.
Magnesium L-threonate is a magnesium supplement worthwhile trying, especially if you have a family history of dementia or simply catch yourself forgetting things at times.
4. Magnesium taurate
Magnesium taurate is another unique form of magnesium that combines magnesium with the amino acid taurine.
Taurine is known for its positive effects on cardiovascular health, such as supporting heart function and regulating blood pressure. When combined with magnesium, which also plays a role in maintaining heart health, magnesium taurate may provide added benefits for cardiovascular well-being.
This makes magnesium taurate the perfect option for those with a family history of heart disease or those actively managing heart-related issues. Just remember always to consult your doctor or pharmacist to ensure no disease or drug-related interactions.
5. Magnesium orotate
Magnesium orotate combines magnesium and orotic acid. This combination is designed for enhanced bioavailability (absorption). Often considered to have slightly higher bioavailability than magnesium glycinate due to its orotic acid component, which enhances cellular uptake.
It supports cardiovascular health, improves energy production, and aids in muscle function, making it beneficial for heart health, physical performance, and overall well-being.
Magnesium orotate is worth trying for those of us interested in supporting heart health, reducing fatigue, and promoting muscle recovery.
6. Magnesium Citrate
Magnesium citrate is often used as a laxative to relieve occasional constipation.
It attracts water into the intestines, softens the stool, and promotes bowel movements.
It is a laxative! Works so well it has been commonly used for colonoscopy prep. So please, make sure to read the instructions!
Note: At the time of publication liquid magnesium citrate has been on a nationwide recall in the USA by the FDA. As a result, this formulation of magnesium may not be easily available.
Do Not Buy Magnesium Oxide
Magnesium oxide is notorious for having low bioavailability.
What does that mean?
If you were to take a magnesium oxide tablet, only a small fraction of the magnesium would be absorbed; which makes this a poor option for magnesium supplementation.
I can only recommend this product as an antacid…
How to properly identify the type of magnesium you’re getting.
Pay NO attention to the front of the bottle!
If you’re in the pharmacy and have the bottle in hand, look for Supplement Facts. Once you find that, the first ingredient listed should be magnesium [whichever form you need].
All I ask is that if it says magnesium oxide you immediately put that bottle down and move on… unless you’re looking for an antacid.
