Magnesium is crucial for over 300 biochemical processes in the body, playing key roles in energy production, muscle and nerve function, heart health, hormone balance and adrenal function. Despite its importance, many people either fall short of their magnesium needs through diet or experience higher demands for it in their bodies. Although magnesium is found in a variety of foods including leafy greens, whole grains and nuts and seeds, diets increasingly high in refined foods along with increasingly poor soil quality means we are not
getting as much of this important mineral through our diets as we used to. Factors such as stress, physical activity and inflammation can also lead to faster depletion of this essential mineral. When levels are low, symptoms like muscle cramps, anxiety, sleep disturbances and even cardiovascular issues can arise.
Magnesium supplements offer an effective way to bridge this nutritional gap, supporting a range of health needs and promoting optimal wellness. However, not all magnesium forms are created equal. Each type interacts differently in the body, impacting absorption, efficacy and potential side effects. In this article, we’ll look at some of the most beneficial forms of magnesium, such as glycinate, taurate and citrate, as well as some forms that may be less effective or are best avoided.
Note: Magnesium can be especially helpful for individuals with genetic variations in the COMT gene, which influences stress hormone breakdown. This calming mineral may aid in balancing neurotransmitter levels, promoting a more relaxed mental state in people with these variations.
- To find out if you have this genetic variant, buy our Ultimate Methylation Test HERE
Why the Type of Magnesium Matters
The form of magnesium in a supplement determines how well it is absorbed, how it acts in the body, and which symptoms it can help alleviate. Magnesium is typically bound to another compound—often an amino acid or organic acid—affecting both its absorption rate and its targeted effects in the body. Certain forms are tailored for specific issues like muscle relaxation or mental clarity, while others may not absorb well, can exacerbate digestive symptoms, or may not align well with an individual’s health needs.
Top Recommended Magnesium Supplements
Magnesium Glycinate
- What it is: Magnesium bound to glycine, a calming amino acid
- Best for: Anxiety, muscle relaxation, sleep and mental wellbeing.
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Benefits: Magnesium glycinate is highly bioavailable, meaning it’s absorbed effectively without causing digestive discomfort (a common issue with other magnesium forms). This “all-rounder” form of magnesium offers broad benefits, including support for energy production, stress relief and muscle
- Buy Magnesium Glycinate supplement HERE
Magnesium Citrate
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What it is: Magnesium bound to citric acid, a natural component found in citrus fruits.
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Best for: Constipation and muscle relaxation.
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Benefits: Magnesium citrate is highly bioavailable and offers mild laxative effects, making it an effective option for those dealing with occasional constipation. This form is also affordable and widely available, which makes it accessible for most people. Its muscle-relaxing properties make it suitable for those needing relief from cramps or mild muscle discomfort.
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Drawbacks: The laxative effect of magnesium citrate, while helpful for some, can be too strong for others, especially at higher doses. If digestive regularity is not a concern, a different form of magnesium may be a better choice.
- Buy Magnesium Citrate supplement HERE
Magnesium Taurate
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What it is: Magnesium bound to taurine, an amino acid known for its cardiovascular benefits.
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Best for: Heart health, blood pressure regulation, anxiety and cognitive support.
- Benefits: Magnesium taurate is uniquely supportive for cardiovascular health, as taurine helps regulate blood pressure and promotes healthy blood vessel function. This form also has a calming effect on the mind and body, offering both mental and cardiovascular benefits. It’s a great choice for those managing heart health or seeking to support cognitive function and mental performance.
- Drawbacks: Magnesium taurate can be more difficult to find in shops or online compared to more common types like citrate or oxide.
Magnesium Sulphate (Epsom Salt)
- What it is: Magnesium combined with sulphate.
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Downsides: When taken orally, magnesium sulphate can cause digestive upset, including diarrhoea, even in small doses. However, it is most commonly added to bath water, allowing magnesium to be absorbed transdermally (through the skin).
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When to consider it: Epsom salt baths are an excellent way to absorb magnesium transdermally, which can be beneficial for muscle relaxation and stress relief. Oral magnesium sulphate supplements are generally best avoided due to their strong laxative effect.
- Buy Epsom Salt (Mangesium Sulphate) HERE
Magnesium Aspartate and Magnesium Glutamate
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What thet are: Magnesium bound to aspartic or glutamic acid.
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Downsides: These forms of magnesium act as excitatory neurotransmitters (chemicals that stimulate the brain). In sensitive individuals, these compounds can overstimulate the brain, leading to symptoms like anxiety or restlessness. They can even damage brain cells if taken in excess. For this reason, magnesium aspartate and magnesium glutamate are generally not recommended for regular use as they may cause unwanted stimulation rather than the calming or therapeutic effects people often seek from magnesium supplements.
- When to avoid: Aspartate and glutamate forms are best avoided, particularly by those with neurological sensitivities.
Magnesium Hydroxide
- What it is: Often used as an antacid or laxative.
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Downsides: Magnesium hydroxide is poorly absorbed, with its primary action being as a laxative. This can lead to gastrointestinal discomfort if used long-term or in high doses.
- When to consider it: It’s generally best for short-term use as a laxative rather than as a daily supplement for increasing magnesium levels.
Finding the Right Magnesium Supplement for You
Identify your health goals: Magnesium glycinate is ideal for stress relief and sleep; magnesium taurate is beneficial for heart and blood pressure support; and magnesium citrate can aid in digestive regularity and muscle relaxation.
Focus on bioavailability: Forms like glycinate, taurate and citrate offer high absorption rates, ensuring you receive the maximum benefit from your supplement.
Be mindful of forms with side effects: Magnesium oxide, sulphate (oral use), aspartate, glutamate and hydroxide may not provide the best balance of efficacy and safety.
Consult with one of our experts: Especially if you have specific health conditions or are taking medications - we can help you find the most suitable form and dose for your needs.
With the right magnesium supplement tailored to your individual health goals, you can support better sleep, increased relaxation, enhanced cardiovascular health, improved regularity, hormonal balance and more. The right form of magnesium can help you achieve optimal health in alignment with your unique needs, goals and body chemistry.
Further support at Body Fabulous
Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
