Magnesium is one of the supplements that might overwhelm you with choice. No doubt you've been to the pharmacy and seen all the different types of magnesium supplements (magnesium citrate, glycinate, malate, taurate - to name a few). And while magnesium is great for supporting a range of things like sleep, low energy, muscle cramps and stress, sometimes it’s hard to know what sort supports what. This guide will help you choose what type of magnesium is best for you.
What is magnesium needed for?
Magnesium is one of the most important minerals in your body. It is involved in over 300 enzyme reactions and plays a vital role in muscle function, nervous system support, regulation of blood pressure, bone health, and supporting energy production. It is essential in helping to keep your stress response balanced and supporting healthy sleep. It helps your body relax, but it also recharges and repairs.
Signs you may need magnesium
- Muscle cramps or twitching
- Difficulty sleeping
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Waking up feeling exhausted
- Low energy
- Anxiety, irritable, low mood
- Headaches or migraines
- PMS symptoms
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Sugar cravings - particularly chocolate (weird but true - cacao is naturally high in magnesium)
- Digestive upsets - constipation in particular
As a natural health educator, I find it easier to explain the different types of magnesium like this: Magnesium is just a mineral, but it can bind with other ‘things’ (compounds) to form different types of magnesium. Each of those types then behaves a little differently in your body.
Let’s have a look at the five popular forms of magnesium, what they help with and how and when to take them for the best results.
1. Magnesium citrate
Best for: digestion and gentle nervine relief
This magnesium is great to support your digestive system. It is a well-absorbed form of magnesium and can raise overall levels, which is essential for nervous system health. If someone is magnesium deficient, it will be able to help with muscle tension, support sleep and balance mood by helping boost magnesium stores. It is the best choice if you need a little support for your nervous system, not if you are highly stressed.
Forms: Capsule, tablet, powder.
Best time to take: With food, usually in the morning or at lunch.
Tip: If you need gentle nervine support or support for your digestion, this is your best pick.
2.
Magnesium glycinate
Best for: Sleep and stress
The best choice for all of us needing to support an overworked nervous system. This form of magnesium is bound to an amino acid called glycine. Glycine helps support relaxation, anxious thoughts and low moods as well as sleeplessness.
Forms: Capsule or powder.
Best time to take: In the evening or before bed.
Tip: If you have tried magnesium before and it has given you an upset stomach (loose bowels) instead of helping your nervous system, this form is your best bet.
🌿Related: 8 Incredible Herbs To Help With Sleep
3. Magnesium malate
Best for: Energy and muscle support
Do you wake up and still feel exhausted? Or, after exercise, are your muscles really sore? Magnesium malate is often recommended for people who suffer from early muscle fatigue or conditions like fibromyalgia. The term malate comes from malic acid, which can also help with cellular energy.
Form: Powder or capsule.
Best time to take: In the morning with food.
Tip: Don't take it before bed, given it helps support energy.
4. Magnesium taurate
Best for: Heart and blood sugar balance
Another different type of magnesium is magnesium taurate, which is paired with the amino acid taurine. Taurine can support your cardiovascular system and is often very helpful for those with high blood pressure and blood sugar issues.
Form: Capsule.
Best time to take: With food/meals.
Tip: Goes well with other heart-supporting supplements like CoQ10.
5. Magnesium oxide
Best for: A laxative effect
You will have come across magnesium oxide before. It is the cheapest and most widely available magnesium and is often used to bulk out magnesium blends. But it is very poorly absorbed by the body. It is mainly used as a laxative as it draws water into your bowels, making it helpful to relieve constipation. It does not support the nervous system or your muscles.
Form: Tablet, capsule, powder.
Best time to take: For constipation, take with water and food.
Tip: Only use sparingly for constipation support.
When should I stop taking magnesium?
For the majority of us, magnesium supplementation is safe when we follow the directions.
However, if you notice that you have consistent diarrhoea/loose bowels, then you may need to stop or reduce the amount of magnesium you are taking. Please also note that if you have kidney issues - too much magnesium can accumulate in your kidneys, so do make sure you keep your health professional in the loop.
As we have learned, not all magnesium supplements are created equal. The best one is the one you need for your main issue.
Whether you need more sleep, nervous system support or better digestion, there will be a magnesium that will fit. But as always, if you are not sure, let us know or check with a health professional you trust.
This article is really helpful. I wonder where Mg patches fit in the scheme of things. I’ve used them as I find ingesting Mg upsets my gut, but I would like to know how effective they are and how to use them.