Best form of magnesium to take

by | Oct 11, 2023

If you’ve been exploring the world of dietary supplements, you’ve likely come across magnesium. Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, ranging from muscle and nerve function to maintaining a steady heartbeat. However, not all magnesium supplements are created equal, and choosing the best form of magnesium to take can be a bit perplexing. In this comprehensive guide, we’ll dive deep into the various forms of magnesium and help you make an informed decision that suits your unique needs.

Table of Contents

Magnesium: An Overview

Before we delve into the different forms of magnesium, let’s first understand why magnesium is so essential for our health. Magnesium is involved in over 300 biochemical reactions in the body, making it a vital mineral for our overall well-being. It plays a pivotal role in muscle and nerve function, supports a healthy immune system, and contributes to bone strength.

Different Forms of Magnesium

When it comes to magnesium supplements, there’s no one-size-fits-all solution. Each form of magnesium has its unique properties and benefits. Here’s a closer look at seven common forms:


  1. Bioavailability: High
  2. Absorption Rate: Good
  3. Benefits: Relieves constipation, supports heart health.

Magnesium citrate is a popular choice for its efficacy in relieving constipation and its positive impact on heart health. It’s readily absorbed by the body, making it a versatile option for many.


  1. Bioavailability: High
  2. Absorption Rate: Excellent
  3. Benefits: Promotes relaxation, helps with sleep, reduces anxiety.

If you’re looking to improve sleep quality, reduce anxiety, or simply relax, magnesium glycinate is an excellent choice. It’s highly absorbable and gentle on the stomach.


  1. Bioavailability: Moderate
  2. Absorption Rate: Good
  3. Benefits: Reduces muscle pain, supports energy production.

Magnesium malate is often recommended for those experiencing muscle pain or fatigue. It plays a crucial role in energy production and can alleviate muscle discomfort.


  1. Bioavailability: Low
  2. Absorption Rate: Poor
  3. Benefits: Relieves heartburn, may help with constipation.

While magnesium oxide is less absorbable than other forms, it can be useful for alleviating heartburn and occasional constipation.


  1. Bioavailability: High
  2. Absorption Rate: Excellent
  3. Benefits: Enhances cognitive function, supports brain health.

Magnesium L-threonate has a unique ability to cross the blood-brain barrier, making it an excellent choice for cognitive support and brain health.


  1. Bioavailability: High
  2. Absorption Rate: Excellent
  3. Benefits: Supports heart health, regulates blood pressure.

Magnesium taurate is often recommended for individuals looking to support heart health and regulate blood pressure. It’s well-absorbed and gentle on the body.


  1. Bioavailability: High
  2. Absorption Rate: Excellent
  3. Benefits: May aid in wound healing, supports skin health.

Magnesium chloride is often used topically for wound healing and skin health. It can also be taken orally for its various benefits.

Factors to Consider When Choosing

When it comes to selecting the most suitable form of magnesium, it’s imperative to give careful thought to several determining factors. Delving deeper into these aspects will ensure that you make an informed and beneficial decision tailored to your individual needs.

1. Bioavailability

Firstly, bioavailability is a term that might sound complex, but it essentially pertains to the extent and speed at which a particular nutrient is absorbed and subsequently utilized by the body. Notably, when we talk about forms of magnesium, those with a higher bioavailability are generally deemed more effective. Therefore, understanding the bioavailability of the magnesium type you choose can significantly impact its effectiveness in your body.

2. Purpose of Supplementation

Additionally, it’s of paramount importance to identify and clarify the primary reason you’re considering magnesium supplementation. Perhaps you’re grappling with persistent muscle cramps? Or maybe you’re seeking a solution to improve sleep patterns, bolster heart health, or even address another health-related concern? Evidently, various forms of magnesium have been tailored for specific purposes. As such, matching the type of magnesium to your unique requirements is fundamental.

3. Absorption Rate

Another essential consideration is the absorption rate, which, as the name suggests, denotes how rapidly and efficiently a form of magnesium is absorbed by your system. Indeed, not all forms are created equal. Some magnesium types are more readily absorbed than others. By opting for a form with a higher absorption rate, you ensure that your body reaps the maximum potential benefits from the supplement, thereby optimizing its efficacy.

4. Potential Side Effects

Moreover, it’s wise to be vigilant about any potential side effects or sensitivities that might arise from certain magnesium forms. For instance, magnesium citrate, while beneficial in many ways, can elicit a laxative effect when consumed in large doses. By being aware of such effects, you can make a choice that aligns with your comfort and safety.

5. Interactions with Medications

Lastly, but by no means least, if you’re currently on any medications, it’s indispensable to engage in a consultation with a healthcare professional. Such a discussion ensures that there’s no unfavorable interaction between your ongoing medication and the magnesium supplement you’re contemplating.

Best Form of Magnesium for Specific Needs

Having understood the factors to consider, it’s time to delve into the optimal forms of magnesium tailored for distinct health needs:

1. Best for Muscle Cramps: Magnesium Malate

For those who frequently grapple with the discomfort of muscle cramps, magnesium malate emerges as a potent remedy. Intriguingly, its integral role in the body’s energy production processes aids in alleviating muscle discomfort, rendering it a top pick for this particular concern.

2. Best for Sleep and Relaxation: Magnesium Glycinate

On the quest for improved sleep quality, reduced anxiety levels, and overall relaxation? Look no further than magnesium glycinate. This form is particularly noteworthy due to its high absorption rate, ensuring that you witness tangible results swiftly.

3. Best for Heart Health: Magnesium Taurate

When it’s heart health that’s at the forefront of your concerns, magnesium taurate stands out as an exemplary choice. Not only is it efficiently absorbed, but it’s also gentle on the body, making it a preferred option for many.

4. Best for Cognitive Function: Magnesium L-Threonate

Should enhancing cognitive function and fortifying brain health be your primary objectives, you’ll find an ally in magnesium L-threonate. Its distinct ability to traverse the blood-brain barrier renders it the prime selection for these specific needs.

5. Best for Constipation: Magnesium Citrate

For individuals seeking respite from constipation, magnesium citrate offers a potent solution. Not only does it facilitate regular bowel movements, but it also offers the added advantage of supporting heart health, making it a multifaceted choice.

Dosage Recommendations

The appropriate dosage of magnesium varies depending on your age, sex, and specific health needs. Generally, the recommended daily intake for adults ranges from 300 to 400 milligrams. However, it’s crucial to consult with a healthcare professional before starting any supplementation to determine the right dosage for you.


In conclusion, selecting the best form of magnesium to incorporate into your daily routine is a decision that should align with your specific health objectives. Whether you’re seeking relief from muscle cramps, aiming to enhance your sleep quality, or looking to support your heart health, there’s a magnesium supplement tailored to your needs. Remember to consider factors like bioavailability, absorption rate, and potential side effects when making your choice. It’s always wise to consult with a healthcare professional before introducing any new supplement into your regimen, especially if you have underlying medical conditions or are taking medications. With the right magnesium supplement, you can unlock the myriad benefits this essential mineral has to offer, paving the way for improved well-being and vitality.

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Frequently Asked Questions

Can I take more than one form of magnesium simultaneously?

Yes, it’s possible to take multiple forms of magnesium if you have different health goals. However, it’s essential to be mindful of the total magnesium intake to avoid exceeding recommended daily levels.

How long does it take for magnesium supplements to show results?

The timeframe for experiencing the benefits of magnesium supplements can vary from person to person and depends on factors such as dosage and individual body chemistry. Some people may notice improvements within a few days, while others may take several weeks.

Are there any dietary sources of magnesium?

Yes, magnesium is naturally present in various foods, including leafy greens, nuts, seeds, whole grains, and legumes. Incorporating magnesium-rich foods into your diet is an excellent way to support your overall health.

Can I take magnesium supplements with other vitamins and minerals?

Yes, magnesium supplements are often taken alongside other vitamins and minerals as part of a balanced approach to nutrition. However, it’s advisable to consult with a healthcare professional to ensure there are no adverse interactions.

Are there any potential side effects of magnesium supplementation?

While magnesium is generally safe when taken at recommended doses, excessive intake can lead to diarrhea and stomach cramps. It’s important to follow dosage guidelines and consult with a healthcare provider if you experience any adverse effects.

Should I consult a healthcare professional before taking magnesium supplements?

Yes, it’s advisable to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are taking medications. They can provide personalized guidance based on your individual health needs.

What’s Next

Now that you’re equipped with the knowledge of different magnesium forms and their benefits, you can make an informed decision about the best form of magnesium to take for your specific needs. Whether you’re seeking relief from muscle cramps, better sleep, heart health support, cognitive enhancement, or constipation relief, there’s a magnesium supplement that’s just right for you.

To further enhance your understanding of magnesium and its role in health and wellness, check out these Mindphony blogs:

  1. “How Long Does It Take for Magnesium to Work for Anxiety?”
  2. “Magnesium Aspartate vs. Glycinate”
  3. “Magnesium Glycinate at GNC”

These blogs provide valuable insights into the world of magnesium supplementation and its various applications. Continue your journey to optimal health and well-being with Mindphony’s informative resources.

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