The Best Types of Magnesium Supplements: A Complete Comparison for Symptoms, Absorption & Use

If you’ve ever been told “you need magnesium” or that magnesium can help with sleep, muscle cramps, or anxiety, you’re not alone. But when you actually go to choose a magnesium supplement, the list of options can be overwhelming—magnesium glycinate, citrate, oxide, threonate… which one is best for you?

The truth is: not all forms of magnesium are created equal. Each type differs in terms of absorption, effectiveness for specific symptoms, and potential side effects. Some forms are calming, others are

Magnesium sources in food. Sometimes food isn't enough.

energizing, and some can even act as natural laxatives.

This comprehensive guide breaks down the most common types of magnesium supplements, when to use each, what symptoms they’re best for, and what to watch out for when choosing a product. It contains charts towards the end to help summarize and compare the information (I know it's alot!) For example, you'll also find a magnesium comparison chart and a link to a professional-grade supplement dispensary offering high-quality products often at lower prices than Amazon.

8 Types of Magnesium Supplements (And What They’re Best For)

1. Magnesium Glycinate (a.k.a. Bisglycinate)

• Absorption: High

• Best for:

  • Muscle twitches

  • Insomnia

  • Anxiety

  • PMS

  • Stress-related depletion

• Notes:

  • Gentle on digestion

  • Bound to glycine, a calming amino acid

  • Rarely causes diarrhea

• Caution: May cause mild drowsiness; best taken in the evening for some individuals

2. Magnesium Citrate

• Absorption: High

• Best for:

  • Occasional constipation

  • Muscle cramps

  • Mild deficiency

• Notes:

  • Has an osmotic effect—pulls water into the intestines

  • Widely available and affordable

• Caution: Can cause diarrhea or loose stools—avoid if you have IBS-D or a sensitive gut

3. Magnesium Threonate (Magtein)

• Absorption: Moderate systemically, high in the brain

• Best for:

  • Cognitive decline

  • Brain fog

  • ADHD

  • Memory support

• Notes:

  • Only form shown in studies to cross the blood-brain barrier

  • Supports neuroplasticity and synaptic function

• Caution: Expensive and not ideal for muscle or digestive issues

4. Magnesium Malate

• Absorption: High

• Best for:

  • Fatigue

  • Fibromyalgia

  • Muscle soreness

• Notes:

  • Malic acid is a key part of energy metabolism (Krebs cycle)

• Caution: Can be mildly stimulating—take earlier in the day if you’re sensitive

5. Magnesium Taurate

• Absorption: Moderate to high

• Best for:

  • Heart palpitations

  • High blood pressure

  • Anxiety

• Notes:

  • Combines magnesium with taurine, which supports heart rhythm and calming

• Caution: Less extensively studied than other forms

6. Magnesium Chloride

• Absorption: Moderate (oral); excellent for topical use

• Best for:

  • General magnesium deficiency

  • Sore muscles

  • Topical applications (Epsom salt baths, magnesium oil)

• Notes:

  • Ideal for transdermal use, especially for people with digestive issues

• Caution: Can cause skin irritation in sensitive individuals

7. Magnesium Oxide

• Absorption: Low (~4%)

• Best for:

  • Constipation

  • Short-term high-dose magnesium needs

• Notes:

  • Very high in elemental magnesium, but poorly absorbed

  • Strong laxative effect

• Caution: Not effective for correcting long-term deficiency

8. Magnesium Lysinate Glycinate Chelate

• Absorption: High

• Best for:

  • Muscle twitches

  • Stress

  • Gentle support for sensitive digestion

• Notes:

  • Combines lysine and glycine—both calming amino acids

  • Common in high-quality blends

• Caution: Can be expensive; product labels often don't break down the elemental magnesium content

How Do I Choose? Best types of magnesium supplements and their uses

⚠️ How to Choose the Right Magnesium: Key Considerations

Concern	Recommended Form
Constipation	Magnesium citrate or oxide (short-term only)
Loose stools or sensitivity	Avoid citrate and oxide; choose glycinate, malate
Brain fog, memory, focus	Magnesium threonate
Fatigue, low energy	Magnesium malate
Anxiety, insomnia	Magnesium glycinate, lysinate, or taurate
Tight budget	Citrate is cost-effective and well absorbed
Neurodivergent support	Glycinate or threonate (depending on symptoms)
Topical or bath use	Magnesium chloride (topical), sulfate (Epsom salt)

📊 Magnesium Supplement Comparison Chart

Type	Absorption	Best For	Pros	Cons
Glycinate	High	Sleep, anxiety, twitching	Gentle, calming, well-tolerated	Mildly sedating for some
Citrate	High	Constipation, cramps	Affordable, widely available	Can cause diarrhea
Threonate	Moderate	Brain fog, memory	Crosses blood-brain barrier	Expensive, not for general use
Malate	High	Fatigue, fibromyalgia	Energizing, good for muscle pain	Stimulating for some
Taurate	Moderate	Palpitations, hypertension	Heart support, calming	Less clinical research
Chloride	Moderate	Topical use, general deficiency	Great for those with gut issues	May cause skin irritation
Oxide	Low	Constipation	High elemental magnesium content	Poor absorption, strong laxative
Lysinate Glycinate	High	Muscle tension, sensitive gut	Calming amino acid blend	Often lacks clear dosage labeling

🧾 Key Takeaways

• Best magnesium for muscle twitches, stress, and sleep: Magnesium Glycinate

• Best magnesium for constipation: Magnesium Citrate or Oxide (short-term only)

• Best for brain support and memory: Magnesium Threonate

• Best for energy and pain: Magnesium Malate

• Best for anxiety or palpitations: Magnesium Taurate

• Best for sensitive digestion: Glycinate or Lysinate-Glycinate

• Best for topical use: Magnesium Chloride (oil, spray, or bath flakes)

Match the Right Magnesium to the Right Symptom

Choosing the right magnesium supplement depends entirely on your goals and your body. Whether you're dealing with chronic stress, muscle cramps, fatigue, or digestive issues, it’s crucial to pick the form that fits your symptoms—not just grab any bottle off the shelf.

Avoid generic products that don’t clearly list the form and amount of elemental magnesium (the part your body actually absorbs). For the best results, especially if you’re targeting stress, sleep, or muscle twitching, look for chelated forms like magnesium glycinate, malate, or taurate.

For a curated list of professional-grade magnesium supplements, visit our online supplement dispensary. All products are third-party tested, practitioner-vetted, and often more affordable than Amazon—without the risk of counterfeits or poor-quality blends.

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Dr. Kim Drolet, DACM, LAc

Best types of magnesium supplements and their uses

A sample high quality magnesium supplement.