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7 Popular Types of Magnesium — and What They Do
Different forms are used for different reasons — from sleep to constipation. Here’s what experts say to know before you buy
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It feels like everyone is talking about magnesium supplements — from influencers touting better sleep, to friends who swear it helps with digestion. But with so many types on the market, it can be hard to know which one, if any, is right for you.
“Some of them have a lot of good research and track records behind them in terms of usefulness in health and wellness,” Dr. Sarah Kidder, a family medicine physician at Endeavor Health Medical Group in Woodridge, Illinois, says about the different bottles of magnesium lining store shelves. “And some less so.”
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Magnesium — a mineral that is naturally present in many foods, such as green leafy vegetables and whole grains — supports several critical functions in the body. It helps regulate muscle and nerve function and is involved in protein and DNA production.
How much magnesium do I need?
It’s recommended that men get between 400 and 420 milligrams (mg) of magnesium daily, and that women aim for 310 to 320 mg daily.
Too much magnesium can cause some health problems, including:
- Diarrhea
- Nausea
- Abdominal cramping
- Very low blood pressure
- Lethargy
- Impaired kidney function
- Weakness
Source: Cleveland Clinic
Most Americans eat enough magnesium and won’t experience a true deficiency. (Low levels are common in people with malnutrition, says Nicole Roach, a registered dietitian at Lenox Hill Hospital in New York. Alcoholism, chronic kidney disease, type 2 diabetes or inflammatory bowel diseases, such as Crohn’s and ulcerative colitis, can also put you at higher risk for having a magnesium deficiency, Kidder says.)
Even still, some people who have certain health issues, such as long-term constipation, migraines, poor sleep and muscle aches, may benefit from a magnesium supplement, though it’s important to talk to a doctor or pharmacist before taking any supplement, since supplements can cause side effects and interact with other medications you may be taking.
“Some medications will, unfortunately, require us to totally stay away from a magnesium supplement,” says Roach. “[Magnesium] can lower the absorption of specific antibiotics, different medications that are used for osteoporosis, which is a bone disease, and then different antiviral medications.”
It’s also important to discuss the dose with an expert because too much magnesium can lead to an uncomfortable problem. “The most common side effect from magnesium — even at normal doses, but certainly as you increase the dose — is diarrhea,” Kidder explains. “You can get significant diarrhea and GI [gastrointestinal] upset.”
There are several types of magnesium supplements on store shelves, and they’re not all used for the same purpose. Many are paired with another compound, and that pairing can affect how the supplement is absorbed, tolerated and used in the body.
Here’s what experts want you to know about seven popular types of magnesium.
Common types of magnesium
1. Magnesium glycinate
Magnesium glycinate is having a moment. This type of magnesium is commonly marketed for stress, sleep and anxiety, Kidder says, and its sales are projected to grow from $600.61 million in 2026 to $915.16 billion by 2034, according to a recent market report.
In this formulation, magnesium is attached to glycine, an amino acid, “and glycine plays a role in GABA production,” Kidder says. GABA, a neurotransmitter, helps calm “neurons when they’re excessively firing,” and medications that target GABA treat anxiety and nerve pain, Kidder adds. People often take magnesium glycinate to ease stress and encourage relaxation.
“This can help with anxiety. This can improve sleep,” says Roach. “There’s some thought that since it helps with anxiety, it might be helpful for migraines.”
If your health care provider recommends magnesium glycinate to help with sleep, try taking it “about an hour before bedtime,” Kidder says, and “taking it generally at the same time every day and taking it for at least four to six weeks to see if you get health benefits from it.”
2. Magnesium citrate
People who experience constipation sometimes turn to magnesium citrate to move things along. According to the Cleveland Clinic, this product works by increasing the amount of water your intestines absorb, softening the stool and making it easier to have a bowel movement.
It’s often sold as a powder to mix with a liquid.
3. Magnesium oxide
Magnesium oxide is also used to ease constipation. But it has another benefit: It can help with heartburn.
If you don’t experience regular constipation, you shouldn’t add this to your routine, “because then you end up with diarrhea,” says Leslie Bonci, a registered dietician and owner of Active Eating Advice in Pittsburgh. It can also cause cramping.
4. Magnesium L-threonate
Some people are taking magnesium L-threonate hoping it will boost their cognitive function and reduce brain fog. And while some research has linked it to these perks, “it’s definitely one that needs more study,” Kidder says.
What’s interesting about this type of magnesium, Kidder explains, is that it can cross the blood-brain barrier, meaning it can directly impact the brain. Studies have examined magnesium L-threonate’s impact on memory, but the findings are preliminary and more research is needed. “It’s a newer one to the market, but it seems to have really good bioavailability, meaning we can absorb it really well,” Kidder says. “[It ]could potentially be one to consult a doctor about if you’re having concerns about cognitive sharpness, memory and brain health.”
5. Magnesium taurate
This type of magnesium — which combines the mineral with an amino acid — is sometimes taken for its purported heart benefits. In some studies, it has shown “some interesting cardiovascular benefits, specifically with blood pressure and potentially with lowering cholesterol,” Kidder says.
However, more research is needed to understand this relationship, she notes. While doctors know that magnesium can lower blood pressure, the research is mixed on whether supplements provide the same benefit as a magnesium-rich diet.
6. Magnesium sulfate
Some magnesium supplements can help with muscle aches and pains, such as magnesium sulfate, otherwise known as Epsom salt. It’s not absorbed through the skin, so it simply provides topical relief when added to warm water. “It’s great for soaking sore muscles and joints,” Kidder says.
Magnesium sulfate is also sold in an oral form, and if ingested, “it’s definitely going to have a laxative effect,” Kidder says.
7. Magnesium malate
Others might try magnesium malate for muscle cramps. “It really helps the muscles to relax,” Bonci says.
Magnesium malate contains malic acid, which is found naturally in fruit and plays a role in energy production, Kidder says. “People who are feeling a little bit fatigued, just don’t have enough pep in [their] step, a little sore and achy, magnesium malate may be one” to try.
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