The Best Type of Magnesium: Which One Should You Take?

Magnesium isn't magic, but if you heard some people talk about it, you'd think it was! And to some extent, the hype is well-deserved. Along with calcium, phosphorus and potassium, magnesium is a mineral you need to stay healthy because it plays a large role in your body's functions—from your heart, bone and muscles to your brain.

Given magnesium's importance, you'd think people would be gobbling up magnesium-rich foods by the bushel, but that's hardly the case. Many people don't get enough magnesium in their diets, period. In fact, the Dietary Guidelines for Americans found that around 80% of people in the United States were below the dietary goal for dark green vegetables, which are a good source of magnesium.

This is why magnesium supplements are such a popular choice. But choosing the right one can be tricky, because there are various forms of magnesium available that support the body in different ways. For example, certain magnesium supplements may help with things like healthy stress and cognitive function.

Let's compare and contrast the different options so you can figure out which supplement is best for your needs.

What does magnesium do to the body?

Magnesium is involved in more than 600 biochemical processes that involve your muscles, nerves, bones and heart. Notably, it's needed to transport calcium and potassium through the cells. So this mineral, in and of itself, is important, but it also supports other nutrients in your body.

What are the main types of magnesium and their benefits?

As we mentioned earlier, different types of magnesium may support various aspects of your health. Magnesium absorption and bioavailability may also vary depending on the form you take. Let's break down a few of the more well-known forms:

How to choose the best type of magnesium

With so many options, you might be asking, "Which magnesium is the best for me?" Spoiler alert: There is no objective "best" form of magnesium overall. Rather, consider the best type for your personal goals. If you're looking to feel calmer and more relaxed, magnesium acetyl-taurate might be the right fit. For better brain health and focus, consider magnesium L-threonate. For whole-body health, glycinate, citrate, and oxide are all good options.

If you need more guidance, ask your doctor what the best form of magnesium supplement is, based on your needs.

Who should take a magnesium supplement?

Anyone who wants to capture the bone, brain, and heart benefits of this mineral should take a magnesium supplement! Magnesium is the ultimate multitasker, making it a good supporter of healthy stress, learning and memory, cardiovascular well-being and whole-body health.

Research shows magnesium supplementation can also help maintain already-healthy blood pressure, support healthy bones, and promote a healthy inflammatory response, along with healthy endothelial function and healthy metabolism.

While magnesium-rich foods—such as beef, fish, poultry, dark leafy greens, nuts, legumes, seeds, and whole grains—are recommended, scientists have noted the decline in the nutrient content of our soil. This results in people getting fewer nutrients—including magnesium—from whole foods than they used to be able to get.

But lifestyle, genetics, and low magnesium availability in foods aren't the only things that affect our magnesium levels. Stress is also a factor! Research has found that managing stress can support magnesium levels in the body. On the flipside though, studies have also shown that low magnesium can impact the body's healthy stress response.

At the end of the day, it goes to show you that supplementing to fill any gaps in your magnesium levels can benefit you in many ways.

When and how to take magnesium supplements

Check the label for dosage guidance. What matters most is taking your magnesium supplements consistently and around the same preferred time. If it's easier to take them in the morning before work, that's fine. Some people prefer to make it a part of their bedtime routine.

Pro tip: Magnesium makes a great partner for vitamin D, so you may opt to combine the two supplements. They have many overlapping benefits, like cardiovascular support, and many individuals commonly don't get enough vitamin D.

What's the difference between magnesium citrate and glycinate?

The main difference is the compound that the magnesium is complexed with, the options being either citrate or glycinate.

Can magnesium help with sleep?

While some observational data supports an association between magnesium and intake and sleep health, don't count on this mineral as your go-to supplement for shut-eye.

Do magnesium levels change over time?

Magnesium levels tend to decline with age, due to diet and sometimes how well your body is able to absorb the mineral. This is when supplementation may become necessary.

Is it safe to take magnesium every day?

Yes, it is safe and encouraged but always consult your doctor first.

References

• Barbagallo M, et al. "Magnesium in Aging, Health and Diseases." Nutrients. January 2021. https://pubmed.ncbi.nlm.nih.gov/33573164/
• Cazzola R, et al. "Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources." Heliyon. November 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7649274/
• Kröse JL, de Baaij JHF. "Magnesium biology." Nephrol Dial Transplant. November 2024. https://pubmed.ncbi.nlm.nih.gov/38871680/
• Liu G, et al. "Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial." J Alzheimers Dis. 2016. https://pubmed.ncbi.nlm.nih.gov/26519439/
• Pickering G, et al. "Magnesium Status and Stress: The Vicious Circle Concept Revisited." Nutrients. November 2020. https://pubmed.ncbi.nlm.nih.gov/33260549/
• Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
• "Magnesium." National Institutes of Health. June 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/