The Many Forms of Magnesium
Which is Best for You?
There are many forms of the mineral magnesium each with special qualities and concerns. They are not the same. They have varying degrees of absorbability, digestive side effects, and interactions with medications or other supplements.
When deciding the best form for you, you also should consider price and purpose.
Besides increasing magnesium levels, some people take magnesium to help with insomnia, mental issues, chronic pain, constipation, exercise performance, hyperacidity (stomach), digestive issues, or specific disorders such as Alzheimer’s, fibromyalgia, diabetes, or hypertension.
This list includes the best uses for each form.
Magnesium aspartate
Magnesium aspartate-magnesium and the non-essential amino acid aspartic acid. This combination improves overall bioavailability.
Increases magnesium levels.
Not known to interact with medications but can decrease absorption of calcium phosphate (calcium & phosphorus).
Believed to be safe for those who are pregnant and the fetus. Ask your medical doctor.
Useful for neutralizing excess stomach acid in hyperacidity.
Magnesium chloride
Well absorbed.
Increases magnesium levels.
Used for heartburn, constipation, and topically for muscle soreness.
Magnesium citrate
Well absorbed.
Boosts overall magnesium levels including muscles and brain.
Has a laxative effect.
Used for constipation, bone and cardiovascular health, and muscle recovery from strenuous workouts.
Magnesium lactate
Well absorbed.
Easy on the digestive tract.
Raises magnesium levels.
Used for anxiety and stress.
Magnesium malate
Very well absorbed.
Easy on the digestive system, less laxative effect.
Increases magnesium levels.
Used for mental health issues, chronic pain, diabetes, and fibromyalgia. Improves exercise performance and energy levels.
Magnesium orotate
Highly absorbable.
Mild laxative effect.
Increases magnesium levels.
Used by athletes. Improves the energy production of the cardiovascular system.
Other uses-gastric hyperacidity in dyspepsia, GERD and heartburn, and congestive heart failure.
Magnesium oxide
Poorly absorbed-one of the least bioavailable forms.
Used for digestive complaints such as constipation, dyspepsia, and heartburn.
Magnesium glycinate
Magnesium glycinate-magnesium and the amino acid glycinate.
Highly bioavailable
Less likely to cause gastrointestinal side effects.
Increases magnesium levels.
Used for its calming effect of nerves and muscles. Best uses include stress and anxiety, depression, headaches, insomnia, restless leg syndrome, and general inflammation. Promotes relaxation and improves mood and cognitive function. Improves blood sugar level and cardiovascular health.
Magnesium sulfate (Epsom salt)
Used in small doses for a limited time for constipation.
Used externally for muscle aches and skin problems.
Dangerous in high doses or long-term.
Magnesium taurate
Magnesium taurate-magnesium and the amino acid taurine.
Highly absorbable. Improves levels in the brain.
Less digestive side effects.
May interact with some medications.
Regulates blood sugar and blood pressure, protects brain, eye, heart, and muscle health. Improves cardiovascular health.
Magnesium threonate
Made synthetically by combining magnesium and threonic acid.
Easy to absorb.
Increases magnesium levels.
Main use-mental health issues.
Increases magnesium in the brain (crosses blood-brain barrier).
Used for Alzheimer’s, depression, and memory-loss.
Choose your best form of magnesium based on your goals.
Important Information. I am a clinical nutritionist and holistic health practitioner. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.
