Common Magnesiums
If you know your specific symptoms or goals (like anxiety, digestion, sleep, pain, etc.), it can help you choose the best form for your needs.
Magnesium comes in many different forms, and each one can have slightly different effects on the body depending on how well it’s absorbed (bioavailability) and what it’s commonly used for.
Here’s a breakdown of the most common types and what they’re typically used for:
1. Magnesium Glycinate
Best for: Anxiety, sleep, muscle relaxation, PMS
Why: Glycine is calming and supports relaxation. This form is highly bioavailable and gentle on the stomach.
2. Magnesium Citrate
Best for: Constipation, mild laxative effect
Why: Citrate draws water into the intestines. It’s well absorbed but can cause loose stools in higher doses.
3. Magnesium Oxide
Best for: Constipation, short-term relief
Why: Poor absorption, but very effective as a laxative. Not ideal for raising magnesium levels in the body.
4. Magnesium Malate
Best for: Fatigue, chronic pain (e.g. fibromyalgia)
Why: Malic acid plays a role in energy production, so this form supports stamina and muscle function.
5. Magnesium L-Threonate
Best for: Brain health, memory, cognitive function
Why: This form can cross the blood-brain barrier and is shown to boost magnesium in the brain.
6. Magnesium Taurate
Best for: Heart health, blood pressure, calming effects
Why: Taurine supports cardiovascular function and works synergistically with magnesium.
7. Magnesium Chloride
Best for: Raising magnesium levels, topical use (e.g. sprays or bath soaks)
Why: Good bioavailability; can be taken orally or absorbed through the skin.
8. Magnesium Sulfate (Epsom Salt)
Best for: Baths for muscle aches, detox, relaxation
Why: Absorbed through the skin; not commonly taken internally due to strong laxative effect.
9. Magnesium Carbonate
Best for: Antacid, mild laxative
Why: Converts to magnesium chloride in the stomach; often found in magnesium powders.
10. Magnesium Orotate
Best for: Heart and athletic performance
Why: Orotic acid is involved in DNA repair and heart health. This form is sometimes used for cardiovascular support.
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