Magnesium
Magnesium
Best Overall (High Absorption & General Health): Magnesium Glycinate or Magnesium Citrate
Best for Sleep & Anxiety: Magnesium Glycinate
Best for Constipation: Magnesium Citrate
Best for Muscle Health & Athletic Performance: Magnesium Malate or Magnesium Glycinate
Best for Brain Health & Mood: Magnesium L-Threonate
Best for Heart Health & Migraines: Magnesium Glycinate or Magnesium Oxide (for migraines)
Magnesium Glycinate (Magnesium Bisglycinate)
What it is: Magnesium bound to the amino acid glycine.
Best For: Anxiety, stress, sleep issues, and overall deficiency. This is often considered the gold standard for mental calmness.
Pros:
Highly bioavailable (well-absorbed).
Gentle on the stomach and very unlikely to cause laxative effects.
Glycine itself is a calming neurotransmitter, which enhances magnesium's relaxing properties.
Cons: More expensive than some other forms.
Our Favorite Products:
Life Extension Magnesium Glycinate
Capsules- 105mg/capsule
1 capsule/ serving
$18.00 for 90 capsules (90 servings) at the time of posting
Pure Encapsulations Magnesium Glycinate
Capsules- 120mg/capsule
1 capsule/ serving
$26.00 for 90 capsules (90 servings) at the time of posting
Magnesium Citrate
What it is: Magnesium bound to citric acid.
Best For: Relieving constipation and as a general, well-absorbed supplement.
Pros:
Good bioavailability (though slightly less than glycinate).
Very effective at drawing water into the intestines, making it an excellent osmotic laxative.
Cons:
Its laxative effect can be a "con" if you don't need it, potentially causing loose stools or diarrhea.
Not the best if youre using it to increase blood magnesium levels.
Our Favorite Products:
Mix with warm water, allow it to bubble up, then ice
Powder- comes in multiple flavors.
If you get the plain version you can hide it in lemondade
350mg/2 teaspoons
$39.95 for 16oz (113 servings) at the time of posting
Capsules- 400mg/capsule
from 2,667mg magnesium citrate
$39.50 for 360 capsules at the time of posting
Magnesium L-Threonate
What it is: Magnesium bound to threonic acid, a metabolite of Vitamin C.
Best For: Cognitive function, memory, and brain health.
Pros:
Unique ability to cross the blood-brain barrier, effectively raising magnesium levels in the brain.
Studied for its potential to improve learning, memory, and support brain function in aging.
Cons: Significantly more expensive than other forms. Its benefits are specifically for the brain, so it may not be the best for overall body magnesium repletion.
Our Favorite Products:
Capsules
Serving size: 3 capsules
144mg of magnesium per 3 capsules BUT
2000mg of Mangesium L-Threonate
$29.99 for 30 capsules (10 servings) at the time of posting
Dr Mercola Magnesium Advanced
Capsules
Serving size: 3 capsules
145mg of magnesium per 3 capsules BUT
2000mg of Mangesium L-Threonate
$34.97 for 90 capsules (30 servings) at the time of posting
Magnesium Malate
What it is: Magnesium bound to malic acid (found in fruits).
Best For: Fatigue, muscle pain, tenderness, and fibromyalgia.
Pros:
Well-absorbed and gentle on the stomach.
Malic acid plays a key role in cellular energy (ATP) production, making it great for combating fatigue and supporting muscle function.
Cons: Not as widely studied for other benefits like anxiety or sleep.
Our Favorite Products:
Chewable tablet (lozenges)
Serving size: 1 chewable tablet
100mg of magnesium per 1 tablet
$22.00 for 100 lozenges at the time of posting
Now Foods Magnesium Malate
Tablets
Serving size: 1 tablet
113mg of magnesium per 1 tablet
$23.99 for 180 tablets at the time of posting
Magnesium Taurate
What it is: Magnesium bound to the amino acid taurine.
Best For: Cardiovascular health.
Pros:
Taurine is known to have a calming effect on the nervous system and supports healthy heart function.
A good choice for those focusing on blood pressure and heart rhythm.
Cons: Less common and may be harder to find.
Our Favorite Products:
Capsules
Serving size: 3 capsules
120mg of magnesium per 3 capsules
from 1,500mg buffered magnesium taurate
and magnesium oxide
$17.95 for 240 capsules (80 servings) at the time of posting
Magnesium Chloride
What it is: A highly soluble form of magnesium.
Best For: Topical use (oils, lotions) and digestive issues.
Pros:
Well-absorbed through the skin, making it ideal for people who cannot tolerate oral supplements.
Also available orally and is well-absorbed but can cause diarrhea if you take too much.
Cons: The oil can cause a tingling sensation and may feel "sticky" on the skin.
Our Favorite Products:
Ancient Minerals Magnesium Oil Body Spray
Spray this on your skin
DO NOT put on broken skin- it won't hurt you, it will just sting
4fl oz
$12.95 for 4fl oz at the time of posting
Ancient Minerals Magnesium Lotion
Applied to the skin
DO NOT put on broken skin- it won't hurt you, it will just sting
5fl oz
$24.95 for 5fl oz at the time of posting
Ancient Minerals Magnesium Bath Flakes
To be put in bath water
2 cups of flakes per bathtub full of water or 1 cup per half bathtub of water
Water cannot be over 105 degrees
Stay in for at least 20 mins
Will sting cuts and scrapes
If you do not want to wash your hair do not get it into the water-
it will make it oily
8lb bag
$29.95 for 8lbs at the time of posting
Magnesium Oxide
What it is: Magnesium bound to oxygen.
Best For: Treating acute constipation and migraine relief. This is the most common form in cheap, over-the-counter supplements.
Pros:
Inexpensive and contains a high elemental magnesium per dose.
Clinically proven to be effective for migraines and constipation.
Cons:
Very poor bioavailability (only about 4% is absorbed). It's mostly known for its strong laxative effect.
Not a good choice for correcting a systemic deficiency.
Our Favorite Products:
I genuinely hate this form and have not found a decent product. If you need it for the laxative effects, just use citrate.
Magnesium Sulfate
What it is: Also known as Epsom salt.
Best For: Topical use in baths (soaking).
Pros:
Excellent for muscle relaxation and stress relief when dissolved in a bath. The magnesium is absorbed through the skin.
Cons: Not typically used as an oral supplement due to its strong laxative effect.
Our Favorite Products:
This form is really hard to mess up so just go cheap and buy the epsom salt in the big bag at Walmart.
