Magnesium Part 2: Which Magnesium Supplement is Best for You?

Nichole Dandrea-Russert
May 12
5 min read

Updated: Jul 27

In Part 1 of this series, we covered why magnesium is essential for everything from mood and muscle recovery to energy and sleep. If you haven’t already, check it out for a deeper dive into magnesium's crucial role in your health. If you're considering a magnesium supplement, it's important to choose the right type and determine whether you need one.

Let’s start with an important reminder: food first, always. Magnesium-rich foods like leafy greens, beans, nuts, seeds, and whole grains should be your primary source.

Most healthy bodies can self-regulate magnesium from food, eliminating excess amounts through urine. So, there’s little risk of getting too much magnesium from whole foods alone. Supplements can help fill in the gaps, but they’re not a substitute for a balanced, nourishing diet. In this article we'll share the various types of magnesium supplements available and which type of magnesium supplement is best depending your specific needs.

When Might a Supplement Be Helpful?

You might consider talking to your doctor about magnesium supplementation if you’re experiencing:

Muscle cramps or restless legs
Trouble sleeping or feeling anxious
Constipation or irritable bowel syndrome (IBS)
Frequent migraines or headaches
High stress or intense training (hello, athletes)
Medication interactions (e.g., diuretics, proton pump inhibitors (PPIs), or birth control, which may lower magnesium levels)

But again—always consult your doctor or a registered dietitian before adding any supplement to your routine.

Choosing a Magnesium Supplement: What the Research Says

Some types of magnesium are easier for your body to absorb than others. Research shows that forms like magnesium citrate, lactate, and glycinate are absorbed more effectively, while others—like magnesium oxide or sulfate—may pass through your system without being fully used.

Here’s a quick guide:

Magnesium Glycinate – Best for Sleep and Stress

Magnesium bisglycinate (glycinate the more common name) is one of the most gentle and well-absorbed forms, bound to glycine–an amino acid that promotes calm and relaxation. It’s a popular option for supporting better sleep, reduced anxiety, and fewer PMS symptoms.

Magnesium Citrate – Best to Relieve Constipation

This form is well absorbed by the body and is often used to support digestion and relieve constipation due to its gentle laxative effect.

Magnesium Lactate – Gentle on the Stomach and Good for Daily Use

Magnesium lactate is a form of magnesium bound to lactic acid. It’s known for being gentle on the digestive system, making it a good option for people who experience sensitivity or gastrointestinal side effects with other forms. It’s often used to support general magnesium replenishment, especially in individuals with chronic low levels or increased needs. While it’s not typically the first choice for targeted concerns like sleep or digestion, it’s a solid, well-tolerated option for overall magnesium support and daily maintenance.

Magnesium Malate – Best for Muscle Soreness and Energy Production

Magnesium malate combines magnesium and malic acid, a compound found naturally in fruits and involved in cellular energy production. While it doesn’t directly provide energy like carbohydrates or fats, magnesium malate supports the body’s energy production at the cellular level, which may help reduce fatigue and muscle soreness.

Magnesium Taurate – Best for Heart Health

This combination of magnesium and taurine may support heart health and blood pressure. Preliminary studies suggest it may help lower blood pressure by reducing the buildup of sodium and calcium inside cells, helping blood vessels relax and improving circulation.

Magnesium Threonate – Best for Brain Support

Research has shown that magnesium threonate can increase magnesium levels in the brain, potentially improving cognitive function and memory and supporting overall brain health.

Magnesium Oxide – Common in laxatives but not well absorbed

Magnesium oxide is often used for occasional constipation. Still, magnesium citrate is a more bioavailable choice if supplementing for this reason.

A Note About Getting Too Much

High doses of certain forms—especially carbonate, chloride, gluconate, and oxide—can cause diarrhea, nausea, and cramping due to their laxative effect.

Additionally, very high doses of zinc supplements (142 mg/day or more) can interfere with magnesium absorption and throw off your body’s mineral balance. So, it is wise to monitor both, especially if you’re supplementing.

While supplements can be helpful in certain situations, it's important to remember that vitamins, minerals, and herbal supplements are not benign. They can interact with medications or have unintended side effects, especially when taken in high doses. The upper tolerable intake level (UL) for magnesium in supplemental form is 350 mg per day for adults. Exceeding this amount may lead to gastrointestinal issues like diarrhea, and in rare cases, more serious complications. That’s why it’s always best to talk with your healthcare provider—especially if you’re on medication—before starting any supplement. And as mentioned previously, aim to get your magnesium from whole foods like leafy greens, beans, seeds, and whole grains. Your body does a much better job regulating magnesium from food than from pills or powders!

Bottom line: Which Magnesium Supplement is Best?

Not all magnesium supplements are created equal—and neither are our individual needs. The best supplement for you depends on your health goals, symptoms, and overall lifestyle. For sleep or stress? Magnesium glycinate is a gentle, calming choice. Need help with digestion? Citrate might be your go-to. And if you're looking to support heart or brain health, forms like taurate or threonate may be worth discussing with your healthcare provider.

That said, supplements should fill gaps—not replace a healthy foundation. Whole plant-based foods rich in magnesium offer far more than just the mineral itself. They also come packed with fiber, antioxidants, and other essential nutrients that work synergistically to support your body’s natural balance. Plus, your body is remarkably skilled at regulating how much magnesium it absorbs from food, making whole foods the safest, most effective way to meet your daily needs.

And don’t forget—more isn’t always better. Stick to the recommended daily limits for supplements and always consult a healthcare provider before starting any new regimen, especially if you’re managing chronic conditions or taking medications.

At the end of the day, a well-rounded, whole food diet paired with mindful supplementation (when needed) is the most powerful approach to supporting your body, mind, and long-term health.

Hi! I’m Lindsey, a Graduate Nutrition student at Georgia State University with a passion for movement and nourishing food. As a dancer of 20+ years and someone who thrives on staying active through Pilates, running, and more, I understand the powerful connection between what we eat and how we feel. My goal is to become a sports dietitian, making nutrition simple, approachable, and empowering so that others can fuel their lives with intention and confidence.