Which Form of Magnesium is Right for You?

In today’s world, there is a plethora of information available about supplementation. What supplements should I take? What kind? How often? Sometimes, this information can be overwhelming to process. To truly understand supplementation and its benefits for your body, let’s take a closer look at one of the most commonly used supplements: magnesium.

Magnesium is an essential mineral found in the body and in many foods [1]. It is crucial for various chemical reactions and acts as a cofactor in over 300 enzymatic processes [1]. It supports energy production, muscle and nerve function, and plays a key role in digestive and heart health.

Because magnesium is such a versatile mineral that affects various metabolic processes, magnesium deficiency or insufficiency can have multiple effects, making it challenging to identify. Moreover, about half of the US population does not consume enough magnesium through their diet. According to the National Health and Nutrition Examination Survey (NHANES) from 2013–2016, only 52% of the U.S. population consumes the recommended daily intake of magnesium [2]. Given the high prevalence of inadequate magnesium intake, use of supplemental magnesium is common.

Whenever considering taking a dietary supplement, it is essential to discuss it in advance with your healthcare practitioners, such as a registered dietitian. Nutrition professionals, such as registered dietitians, can help you determine whether you are meeting your magnesium needs, when and if nutrient testing is indicated, and, when necessary, which form of magnesium supplementation may be best for you. 

There are several forms of magnesium supplements: magnesium citrate, glycinate, L-threonate, malate, sulfate, oxide, chloride, lactate, gluconate, and taurate. Here we outline some of the most commonly used forms of magnesium supplements and their benefits. 

Magnesium citrate:

• One of the most bioavilable forms of magnesium
• Used for digestion and constipation (mild laxative effect)

Magnesium glycinate: 

• One of the most bioavailable forms of magnesium
• May help with anxiety and sleep
• Gentle on the stomach/gut function

Magnesium L-threonate: 

• Supports cognitive health 
• Can cross the blood brain barier and may increase brain levels of magnesium

Magnesium sulfate: 

• Most commonly used in topical formulas or bath salts (i.e., Epsom salts)
• May relieve muscle aches, pains, and cramps

Magnesium oxide: 

• The form of magnesium commonly found in multivitamins
• Inexpensive compared to other forms of magnesium
• Can cause digestive upset in some people

Finally, remember that magnesium is primarily found in foods such as green leafy vegetables, whole grains, nuts, seeds, legumes, and lentils. Aim to maintain a whole-foods diet with variety, including these magnesium-rich foods!

Sources

[1] Hausenblas, Heather A, et al. “Magnesium-L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems: A Randomized Controlled Trial.” Sleep Medicine X, vol. 8, no. 100121, 1 Dec. 2024, pp. 100121–100121, https://doi.org/10.1016/j.sleepx.2024.100121.

[2] NIH. “Magnesium.” National Institutes of Health, 2022, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

[3] Shmerling, Robert H. “What Can Magnesium Do for You and How Much Do You Need? - Harvard Health.” Harvard Health, 3 June 2025, www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100.

[4] Pardo, M. R., Garicano Vilar, E., San Mauro Martín, I., & Camina Martín, M. A. (2021). Bioavailability of magnesium food supplements: A systematic review. Nutrition (Burbank, Los Angeles County, Calif.), 89, 111294. https://doi.org/10.1016/j.nut.2021.111294