Types of Magnesium Supplements

You’ll find the magnesium within different magnesium supplements takes many forms, as the supplement becomes significantly more bioavailable when bonded with various substances—different kinds of salts in this case—our body processes (3). These bonding agents can dictate where in the body the magnesium is processed, and potentially how you may experience the effects of supplementation (4). 

An example: magnesium citrate, probably the most common magnesium supplement, is a saline agent and therefore a mild laxative (5), whereas magnesium L-threonate is notable for its rare ability to cross the blood-brain barrier and cognitive-boosting effects (6). Here are some of the most common and popular types of magnesium supplements, and what they’re most often used for. 

A caveat, though, per Dietitian Alyssa Pacheco: “If you’re a generally healthy person with a varied diet, you likely don’t need to worry about the most easy to absorb form of a magnesium supplement.” What’s more important, she says, is making sure you’re not getting robbed. 

“Since supplements are not regulated by the FDA though, I’d look for a supplement that is third party tested for quality and purity to ensure that you’re actually getting the dosage that’s being advertised on the label,” she says. 

Magnesium citrate

Known for its effective laxative properties, magnesium citrate is often used to relieve constipation. It’s also absorbed well, making it suitable as a general magnesium supplement, and is often the most affordable and widely available of any magnesium supplement type.

Magnesium oxide

Magnesium oxide contains a lot of magnesium but is absorbed by the body more poorly. It’s most commonly used as an antacid to relieve heartburn or indigestion, but is not the best choice for magnesium supplementation because of its lower bioavailability.

Magnesium malate

Magnesium malate is well-absorbed and is often chosen by individuals looking to support energy production and alleviate symptoms of fibromyalgia or muscle pain. You’ll often find magnesium malate as a part of a magnesium complex supplement, which rolls up several types of magnesium into a single gummy.

Magnesium chloride

Magnesium chloride has high bioavailability and can be absorbed through the skin (if you’re familiar with magnesium oil or magnesium spray, it’s made with magnesium chloride). Unsurprisingly, it’s often tied to muscle relaxation and stress reduction.

Magnesium glycinate

Magnesium glycinate is highly absorbable and gentle on the stomach. It’s often chosen for its calming effects and is a good option for those with sensitive digestive systems. It’s also been found to boost bone health, manage blood sugar in people with diabetes, and maintain normal heart rhythms. 

Magnesium lactate

Magnesium lactate is well-absorbed and is sometimes used as a supplement to address magnesium deficiency, but mostly as a means of fortifying various processed foods. 

Magnesium taurate

Magnesium taurate combines magnesium with the amino acid taurine. It’s less common than most forms of magnesium supplement, but it’s chosen for its potential cardiovascular benefits and blood sugar regulation benefits.

Magnesium L-threonate

Magnesium L-threonate is known for its potential to enhance cognitive function and brain health. It has been researched for its unique ability to cross the blood-brain barrier as well. For these reasons, it’s one of the choice types of magnesium for longevity experts concerned with keeping the brain elastic and functioning for as long as possible.

Magnesium orotate

Magnesium orotate combines magnesium with orotic acid and generally isn’t very popular outside of high-level athletics because of its potential benefit to heart health and performance. It’s typically more expensive than any other kind of magnesium supplement.