Types of magnesium

Types of magnesium include citrate, glycinate, malate, oxide, sulfate, chloride, and threonate, each with different absorption rates and benefits. For example, citrate and glycinate are well-absorbed and often used for constipation and relaxation, respectively, while oxide is poorly absorbed but effective for laxative purposes. Threonate is noted for supporting brain health, and malate is often used for energy.

Common types of magnesium

Magnesium Citrate: A form that is easily absorbed and has a mild laxative effect, making it a common choice for constipation.

Magnesium Glycinate: This form is well-absorbed, gentle on the stomach, and commonly used to aid relaxation, reduce anxiety, and improve sleep.

Magnesium Malate: Often recommended for boosting energy production and relieving muscle pain or fatigue.

Magnesium Oxide: This is one of the most common and inexpensive forms, but it has a low absorption rate and is primarily used for its laxative effect rather than for raising magnesium levels in the body.

Magnesium Sulfate: Known as Epsom salt, it is often used for topical applications like bath salts to soothe sore muscles. It is not well-absorbed orally and has limited efficacy through the skin.

Magnesium Threonate: A newer form that can cross the blood-brain barrier, making it popular for supporting cognitive functions like memory and focus.

Magnesium Chloride: Readily absorbed and used in products like topical oils, it is more effectively absorbed than magnesium oxide and sulfate.

Magnesium Taurate: This form is often recommended for heart health, as it contains the amino acid taurine, which can help support healthy blood pressure and blood sugar levels.