How to Choose the Right Magnesium

Magnesium is a vital mineral in many aspects of body and is important to our overall health in many ways. Maybe your doctor or a friend has suggested that you try magnesium for muscle cramps, for sleep, or for constipation? But there are so many kinds of magnesium! How do you know which one you need?

Here are the highlights of the most common oral magnesium products. And of course, I am happy to help you choose the best one to meet your needs!

Magnesium Glycinate

This is my favorite type of Magnesium.

• Best for: Sleep, anxiety, relaxation, muscle recovery
• Why it’s great: Highly absorbable and gentle on the stomach
• Bonus: Bound to glycine, an amino acid with calming properties.

Magnesium Citrate

• Best for: Occasional constipation, muscle cramps
• Why it’s great: Well absorbed and has a mild laxative effect; in liquid form (versus capsule) it is an effective bowel evacuant
• Caution: Can cause loose stools in sensitive individuals

Magnesium Oxide

• Best for: Short-term constipation, less expensive comparatively
• Why it’s used: High magnesium content per pill
• Note: Low bioavailability — not ideal for replenishing magnesium stores

Magnesium Taurate

• Best for: Heart health, blood pressure, stress
• Why it’s great: Taurine supports cardiovascular function
• Often used in: Wellness plans for hypertension or palpitations

Magnesium Malate

• Best for: Energy production, chronic fatigue, fibromyalgia
• Why it’s great: Involved in ATP production — may improve stamina
• Extra: Milder on digestion, good daytime option

Magnesium Threonate

• Best for: Brain health, memory, cognitive support
• Why it’s unique: Crosses the blood-brain barrier
• Popular for: Mental clarity, focus, aging brain support