magnesium flakes

The Magic of Magnesium: Which Magnesium is Best?

Did you think there was only one type of magnesium? Well, we’re about to blow your mind.


Finding the best magnesium supplement can be a challenging task, especially with the wide range of options available. Regardless of the type, magnesium supplements are essential for maintaining overall health and well-being. We're going to run you through the benefits of this essential mineral and help you find the right magnesium supplement to support your needs.


Magnesium rich foods

What is Magnesium Good For?


Magnesium is a mineral that is essential for good health and well-being. This wonder mineral has numerous benefits for our bodies, including nerve function, muscle repair, bone health, and blood pressure regulation. It is also important for muscle and heart health and helps to maintain a healthy immune system. Magnesium is naturally present in many foods, including leafy greens, nuts, and whole grains, but it can also be taken as a supplement. If you're looking for the best magnesium supplement, there are several factors to consider, such as the form of magnesium, the dosage, and the quality of the supplement (Ajmera, R et al. 2023).


What are the Signs of Magnesium Deficiency?


Magnesium deficiency is a common problem that can have consequences for your health if left unchecked. If you’re wondering if you’re deficient, we’ll run through some of the common side effects that magnesium deficiency can cause.


Some common signs of magnesium deficiency include muscle cramps and twitches, fatigue and weakness, loss of appetite, and abnormal heart rhythms. In addition, you may experience tingling and numbness or experience headaches and nausea. Magnesium deficiency can be caused by a diet lacking foods with magnesium, digestive issues, kidney issues, type 2 diabetes, and even frequent alcohol consumption (Health Direct. 2023).
 

Wondering how much magnesium you need each day? Well, it depends on your age, but the basic gist is that adult men need between 400mg to 420mg of magnesium per day, while adult women need between 310mg to 320mg per day. For pregnant women, this number rises to 350mg to 400mg magnesium depending on age (National Institutes of Health. 2022).


If you are experiencing any of these symptoms, it is important to get your magnesium levels checked by a trusted healthcare professional. Fortunately, magnesium deficiency can be easily treated with supplements and dietary changes, so don't hesitate to seek help.


Magnesium Glycinate

Magnesium glycinate is a type of magnesium formed by combining elemental magnesium with glycine, which is an amino acid that plays a number of important functions in the body. Magnesium glycinate is one of the best magnesium supplements because it is highly bioavailable and easily absorbed through the small intestine. This form of magnesium is also considered among the best magnesium supplements for sleep. Magnesium glycinate is often used by people with magnesium deficiencies due to its strong absorption and tolerance to your body (Ginta, D et al. 2023).


Benefits of Magnesium Glycinate


  • Supports anxiety relief
  • Can improve sleep quality
  • May improve bone health
  • Aids in blood sugar management in people with diabetes
  • Supports heart health
  • Promotes pain reduction
  • May improve exercise performance

Who should take Magnesium Glycinate?
 

If you’re deficient in magnesium or have a condition that may impact your magnesium levels, you may benefit from magnesium glycinate. You may also use this form of magnesium to treat conditions like diabetes or IBD (Ginta, D et al. 2023).


Magnesium Citrate


Magnesium citrate is a unique form of medication known as a saline laxative. This form of citrate won’t be the best magnesium supplement for sleep, but it is used to treat occasional constipation in the short term. This class of magnesium is unique as it works by causing water to be retained by the stool, which can increase bowel movements while softening stool (Medline Plus. 2019).


Benefits of Magnesium Citrate


  • Acts as a stool softener
  • May improve digestion
  • Increases fluid in small intestine
  • Fast-acting solution to constipation
  • Used to clean stool from intestines

Who should take Magnesium Citrate?


If you’ve ever experienced constipation or irregular bowel movements, magnesium citrate is the best magnesium supplement to support you (WebMD).


Magnesium Oxide


Magnesium oxide is a form of magnesium salt and is one of the few types of magnesium that can be purchased without a prescription. Magnesium oxide is among the best magnesium supplements and is commonly used to treat low magnesium levels while aiding in constipation relief and blood pressure support. It may also help to alleviate the symptoms of migraines (Clark, A. 2023).


Benefits of Magnesium Oxide


  • Supports symptoms of magnesium deficiency
  • May relieve constipation
  • Offers support against migraines
  • May combat muscle cramps
  • Assists with anxiety management

Who should take Magnesium Oxide?


Magnesium oxide is suitable for anybody looking to treat magnesium deficiency while also combatting the symptoms of issues like constipation, migraines, muscle cramps, and anxiety. While magnesium oxide offers more magnesium by weight, it is generally regarded as a poorly absorbed form of magnesium (Ruggeri, C. 2022).


Magnesium Malate


Magnesium malate combines both magnesium and malic acid, which is a common compound found in fruit and is often used to treat magnesium deficiencies and migraines. Magnesium malate is considered the best magnesium supplement when it comes to absorption and is used to treat conditions relating to mental health and chronic pain. This form of magnesium can improve physical exercise performance by regulating energy production, muscle function and oxygen absorption while relieving soreness in the aftermath (Ajmera, R. 2023).


Benefits of Magnesium Malate


  • Helps treat magnesium deficiency
  • May alleviate migraine and headache symptoms
  • Supports mental health and mood balance
  • Supports muscle function
  • May alleviate muscle soreness

Who should take Magnesium Malate?


Because of its effective absorption rate, magnesium malate is most effective when taken to prevent or treat a magnesium deficiency and is ideal if you’re not consuming enough magnesium in your diet. If you commonly experience migraines or headaches, you may find this formula most efficient (Ajmera, R. 2023).


Magnesium Carbonate


Commonly found in supplements and clinical use, Magnesium Carbonate is a mineral supplement often used to prevent magnesium deficiencies and regulate healthy magnesium levels in the body (Rondanelli, M. 2021).

Among its benefits is its ability to soothe an upset stomach, reduce heartburn, aid in indigestion, support exercise performance and support metabolic function (Rondanelli, M. 2021).



Benefits of Magnesium Carbonate

  • Aid gastrointestinal upset & function
  • May reduce heartburn 
  • May give relief to constipation
  • Supports exercise performance & recovery

Who should take Magnesium Carbonate?


If you are depleted of magnesium or seeking to increase your levels, then magnesium carbonate may be the best magnesium supplement to support you.



Magnesium Sulphate


You’ve probably heard of magnesium sulphate, as it is one of the more common forms. Generally known as Epsom salt, this form of magnesium is usually used as a beauty supplement or a bath salt but can also offer a range of benefits in muscle recovery and pain relief. Magnesium sulphate is used as a soaking solution to relieve minor sprains, bruises, aches, discomfort, stiffness, or fatigue and is usually utilised in a bathtub, allowing your body to soak in the benefits (Mayo Clinic. 2023)


Benefits of Magnesium Sulphate


  • Supports heart health
  • Can reduce muscle soreness and discomfort
  • May aid in pain relief against sprains, bruises, and aches
  • May improve electrolyte balance
  • Affordable & easy-to-use

Who should take Magnesium Sulphate?


Whether you work a physically demanding job, train like a gladiator in the gym, or finished a sporting event battered and bruised, adding magnesium sulphate to a hot bath can help you treat muscle soreness, fatigue, minor sprains, bruises, aches and discomfort without any unwanted side effects (Elliott, B. 2023).


Magnesium Taurate


Magnesium taurate is a form of magnesium that can protect your body against damage to the heart, brain and vision. The active ingredients in this form are magnesium and taurine, which is an amino acid that supports heart and brain function, as well as nerve growth. This form of magnesium helps to regulate muscle contractions while maintaining electrolyte balance in the body’s tissues. Additionally, it may support bone development while promoting the healthy breakdown of sugars, fats, and protein (Nunn, M. 2023).


Benefits of Magnesium Taurate


  • Supports heart & brain health
  • May improve nerve growth
  • Supports electrolyte balance
  • Helps to regulate muscle contractions
  • May aid with stress, fatigue, and soreness

Who should take Magnesium Taurate?


Magnesium taurate is the best magnesium supplement for anybody dealing with cardiovascular issues, fatigue, stress or muscle soreness. You may also opt for this type of magnesium if you want to promote blood sugar balance or manage high blood pressure (Potter, J. 2022).


Magnesium Chloride


Magnesium chloride is most commonly used to support your intake of magnesium while helping you to improve blood pressure. Magnesium chloride is generally easily absorbed by the digestive tract and can be used to boost magnesium levels in your blood. This form of magnesium may treat migraines while also helping to treat or prevent osteoporosis (Myhre, J et al. 2022).


Benefits of Magnesium Chloride


  • Easily-absorbed
  • May relieve migraine symptoms
  • Can treat osteoporosis
  • May support detoxification
  • Promotes pain relief

Who should take Magnesium Chloride?


Magnesium chloride is ideal if you’re looking for an easily absorbed option that supports internal health. This type of magnesium can support relaxation, pain relief, detoxification, and osteoporosis treatment (Magna Pool).


Magnesium Hydroxide


Magnesium hydroxide is similar to magnesium citrate as it is used to treat occasional constipation and helps to draw water into the intestines. It can also be used to treat conditions like heartburn, indigestion, and stomach pain, as it is an antacid that helps to reduce the amount of acid in the stomach (WebMD).


Benefits of Magnesium Hydroxide


  • Supports indigestion
  • May reduce stomach pain and heartburn
  • Helps to reduce acid in stomach
  • May treat occasional constipation

Who should take Magnesium Hydroxide?



If you’re somebody who frequently experiences stomach pain, heartburn, or indigestion, magnesium hydroxide is the best magnesium supplement to help you alleviate those symptoms and get back to feeling your best.


Magnesium Gluconate

Magnesium gluconate is commonly used to treat low blood magnesium, which is a condition that can lead to gastrointestinal issues, vomiting, diarrhea, kidney issues and more (Medline Plus).


Benefits of Magnesium Gluconate


  • Supports low magnesium
  • May alleviate gastrointestinal issues
  • May treat kidney issues

Who should take Magnesium Gluconate?


If you have low blood magnesium and are experiencing side effects, supplementing with magnesium gluconate may help you improve your condition.


Magnesium L-Threonate


If you’ve been listening to Andrew Huberman and following his podcast, The Huberman Lab, then you’ve probably heard of magnesium L-threonate before. This form of magnesium is considered the best magnesium supplement for sleep, and Andrew Huberman recommends both magnesium L-threonate and magnesium bis-glycinate to support sleep. This form of magnesium is a synthesised form combined with threonic acid, which is a product of the breakdown of vitamin C. This formula promotes sleep as it is effective at crossing the blood-brain barrier and entering the brain. It also supports learning, memory, and cognition (Taylor, C. 2023).


Check out our range of Andrew Huberman Supps to find the best magnesium supplement for sleep, as well as the rest of his most-utilised supplements.


Benefits of Magnesium L-Threonate


  • Supports sleep
  • Promotes cognitive function
  • May support symptoms of stress
  • Can improve brain health

Who should take Magnesium L-Threonate?


If you are looking to improve your cognitive health, including focus, learning, and memory, while also supporting healthy sleep and stress relief, magnesium L-threonate may be the best magnesium supplement to support your goals.


The Bottom Line


If you’re wondering which magnesium is best, it will ultimately depend on your goals. Magnesium is effective at treating a number of conditions in your body, starting from magnesium deficiencies and supporting everything from poor sleep to constipation. The key is to assess why you need magnesium and then choose the best magnesium supplement to support you.


If you need help figuring out which type of magnesium is best for your needs, our friendly team at ASN can help you out. Simply head in-store or reach out online for help choosing the best magnesium supplements.


References


Ajmera, R et al. 2023, ‘12 Evidence-Based Health Benefits of Magnesium’, Healthline, accessed October 2023, https://www.healthline.com/nutrition/magnesium-benefits#reduce-pms


Ginta, D et al. 2023, ‘Everything You Should Know About Magnesium Glycinate’, Healthline, accessed October 2023, https://www.healthline.com/health/magnesium-glycinate


WebMD. ‘Magnesium Citrate Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing’, WebMD, accessed October 2023, https://www.webmd.com/drugs/2/drug-522-2202/magnesium-citrate-oral/magnesium-citrate-oral/details,


Medline Plus. 2019, ‘Magnesium Citrate’, Medline Plus, accessed October 2023, https://medlineplus.gov/druginfo/meds/a619019.html 


Clark, A. 2023, ‘What to Know About Magnesium Oxide’, VeryWell Health, accessed October 2023, https://www.verywellhealth.com/magnesium-oxide-benefits-4184809#:~:text=Magnesium%20oxide%20is%20a%20form,%2Dcounter%20(OTC)%20medications.


Ruggeri, C. 2022, ‘Magnesium Oxide: Effective Supplement or Poorly Absorbed?’ Dr. Axe, accessed October 2023, https://draxe.com/nutrition/magnesium-oxide/


Ajmera, R. 2023, ‘What Is Magnesium Malate, and Does It Have Benefits?’ Healthline, accessed October 2023, https://www.healthline.com/nutrition/magnesium-malate


Mayo Clinic. 2023, ‘Magnesium Sulfate (Oral Route, Topical Application Route, Route Not Applicable)’ Mayo Clinic, accessed October 2023, https://www.mayoclinic.org/drugs-supplements/magnesium-sulfate-oral-route-topical-application-route-route-not-applicable/description/drg-20088513#:~:text=Magnesium%20sulfate%20is%20used%20for,a%20laxative%20and%20soaking%20solution.


Elliott, B. 2023, ‘Epsom Salt: Benefits, Uses, and Side Effects’, Healthline, accessed October 2023, https://www.healthline.com/nutrition/epsom-salt-benefits-uses#what-it-is


Nuun, M. 2023, ‘Magnesium Taurate’s Benefits and Safety’, Very Well Health, accessed October 2023, https://www.verywellhealth.com/magnesium-taurate-benefits-and-safety-7853238


Potter, J. 2022, ‘Everything You Need to Know About Magnesium Taurate, Tom Oliver Nutrition, accessed October 2023, https://tomolivernutrition.com/blogs/blog/everything-you-need-to-know-about-magnesium-taurate#:~:text=Magnesium%20taurate%20is%20the%20best,sugar%20and%20high%20blood%20pressure.


Myhre, J et al. 2022, ‘What Is Magnesium Chloride?’ Very Well Health, accessed October 2023, https://www.verywellhealth.com/magnesium-chloride-4768643#:~:text=Magnesium%20chloride%20is%20a%20mineral,may%20help%20reverse%20or%20improve.


Magna Pool. ‘Magnesium Chloride Health Benefits’, Magna Pool, accessed October 2023, https://www.magnapool.com/about/benefits/magnesium-chloride/#:~:text=Magnesium%20chloride%20has%20been%20found,providing%20the%20muscles%20with%20energy.


WebMD. ‘Magnesium Hydroxide Suspension - Uses, Side Effects, and More’, WebMD, accessed October 2023, https://www.webmd.com/drugs/2/drug-8802/magnesium-hydroxide-oral/details


Medline Plus. ‘Magnesium Gluconate’, Medline Plus, accessed October 2023, https://medlineplus.gov/druginfo/meds/a601072.html


Taylor, C. 2023, ‘Sleep and Magnesium: Threonate or Bisglycinate?’ Health News, accessed October 2023, https://healthnews.com/nutrition/vitamins-and-supplements/sleep-and-magnesium-threonate-or-bisglycinate/


Health Direct. 2023, ‘Magnesium deficiency’, Health Direct, accessed October 2023, https://www.healthdirect.gov.au/magnesium-deficiency


National Institute of Health. 2022, ‘Magnesium’, NIH, accessed October 2023, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/



Rondanelli, M. 2021, 'An update on magnesium and bone health', Biometals, accessed on 31 January 2024, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/