7 Types of Magnesium: Which One Should You Take?

Magnesium deficiency affects nearly 50% of adults, which can contribute to insomnia, muscle cramps and high blood pressure. Leafy greens, dark chocolate, nuts and seeds are rich sources of magnesium. Supplements are another easy way to boost your intake. Most are available in pill or powder form. Read on to discover common types of magnesium supplements and their benefits.

The Types

Magnesium Oxide

• The most common type of magnesium used in supplements
• Poorly absorbed by the body
• Can cause stomach upset

Not recommended

Magnesium Citrate

• Easily absorbed by the body
• Natural laxative effect
• Gentle on the stomach

Good for constipation, raising magnesium levels

Magnesium Glycinate

• Easily absorbed by the body
• Less laxative effect
• Natural calming effects

Good for insomnia, anxiety and stress

Magnesium Malate

• Easily absorbed by the body
• Less laxative effect
• May relieve chronic pain

May reduce pain in people with fibromyalgia and chronic fatigue syndrome

Magnesium L-Threonate

• Easily absorbed by the body
• Natural laxative effect
• May support brain health & cognitive function

Some studies show it protects against brain cell death and age-related memory loss and can help with migraines

Magnesium Taurate

• Easily absorbed by the body
• Natural calming effects
• May help regulate blood sugar and blood pressure

Some studies show it helps reduce high blood pressure and promote healthy blood sugar levels

Magnesium Orotate

• Easily absorbed by the body
• Less laxative effect
• May promote heart health

Some studies show it improves aerobic capacity by increasing energy production in the heart and blood vessels