What type of magnesium is right for you?

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Feeling stressed, fatigued, moody or even backed up? Magnesium might be what you need! It’s a mineral that plays a vital role in processes throughout your body, supporting your muscles, bones, heart and other organs. But despite its importance, many people don’t get enough through their diet.1 Magnesium supplements can be a great way to help fill in the gap, but with so many different types out there, it can be hard to know which might be right for you.

Here are 8 kinds of magnesium—and the different ways they may be able help!

1) Magnesium glycinate: to ease your mind & body

You’ve probably heard of magnesium glycinate; it’s one of the most popular magnesium supplements. This combination of magnesium and glycine, an amino acid, is known to be easily absorbed by your body without upsetting your digestion. It helps promote muscle relaxation and soothe tension, and may help relieve mild mood changes that come with PMS. Need a restful night’s sleep? Magnesium glycinate may help by relaxing your muscles and mind!2

2) Magnesium Citrate: to help you stay regular

Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it’s well-absorbed in your digestive tract. This form—magnesium bound to citric acid—is often used by doctors as a way to clean your stool ahead of surgery or colonoscopies. If you’re getting constipated from time to time, this one may provide some relief—but make sure you check with your healthcare provider first; it can work like a laxative in high doses!3,4

3) Magnesium Lactate: to get your levels up

If you’re low in magnesium, your doctor may recommend magnesium lactate. It’s easy on your digestive system and is usually better tolerated in large doses than other forms.3,4 For this reason, it’s often used to correct magnesium deficiencies. You’ll also find this type in some common fortified foods (think breakfast cereals, dairy products and bread).

4) Magnesium Malate: for mood and energy

Magnesium malate is a compound of magnesium and malic acid found naturally in fruits. If you’re feeling tired, this may be your ticket – it’s thought to help improve mood and energy while having a calming effect.3,4

5) Magnesium Sulfate: for muscle soreness and cramps

Ever used Epsom salt? Then you’ve used magnesium sulfate! If you’re an athlete or tend to get sore muscles, soaking in a warm bath with this compound may give you some relief.3 While there isn’t enough research to prove that your skin actually absorbs magnesium in the bath, some medical professionals still swear by it as a way to help relax your muscles.

6) Magnesium Chloride: for all-around support

If you’re looking for a multi-purpose magnesium supplement, magnesium chloride might be the way to go. It’s an easily absorbed magnesium used to relieve mild heartburn, occasional constipation or muscle cramps.4,5 You can find magnesium chloride in a range of forms like oral supplements, bath salts, lotions/creams and oils.

7) Magnesium Taurate: for heart health

Magnesium plays a key role in supporting your heart. Like all muscles in your body, your heart depends on interactions with calcium and magnesium to contract and relax. Magnesium taurate includes the amino acid taurine, which also promotes heart health. Though more research is needed, this may be the best form to support your ticker.6

8) Magnesium Oxide: for mild heartburn and indigestion

Ever heard of milk of magnesia? This is its fancier scientific name. When combined with water, magnesium oxide turns into magnesium hydroxide, a compound that’s commonly used to pull fluid into the intestines and get things moving—and to reduce feelings of heartburn, indigestion and sour stomach.4

Read next: 8 foods high in magnesium from a nutritionist

About Mackenzie:
Mackenzie is a Nutritionist with a Bachelor of Science in Food, Nutrition, and Dietetics from Illinois State University. Her passion is to help educate others on how to live healthier lives one supplement at a time. 

Do you have questions on how you may benefit from supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 


  1. Office of dietary supplements – magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017;2017:1716701. doi: 10.1155/2017/1716701. Epub 2017 Mar 1. Erratum in: Oxid Med Cell Longev. 2022 Feb 23;2022:9857645. PMID: 28337245; PMCID: PMC5350494.
  3. Miller K. 9 Different Types of Magnesium, Plus What They’re Used For. Mbghealth, 2021.
  4. Ates M, Kizildag S, Yuksel O, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res. 2019;192(2):244-251.
  5. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
  6. Abebe W, Mozaffari MS. Role of taurine in the vasculature: an overview of experimental and human studies. Am J Cardiovasc Dis. 2011;1(3):293-311. Epub 2011 Sep 10. PMID: 22254206; PMCID: PMC3253515.

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