Types of Magnesium: Benefits and Which Are Best for Your Goals

Why Magnesium is Essential for Your Health

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It supports:

• Heart and cardiovascular health

• Muscle and nerve function

• Energy production

• Sleep and relaxation

• Cognitive function

Many people don’t get enough magnesium from diet alone, making supplementation necessary — but not all magnesium supplements are created equal. Different forms target different health goals.

Below, we’ll break down the most effective types of magnesium, their benefits, and top-rated options available on iHerb.

1. Magnesium Glycinate — Best for Sleep & Relaxation

What it is: Magnesium bound to glycine, an amino acid with calming effects.

Benefits:

• Highly absorbable

• Gentle on the stomach

• Supports relaxation and restful sleep

• Reduces muscle tension

iHerb Product Recommendations:

• Magnesium Glycinaat Now Foods — gentle, highly absorbable

• Life Extension Magnesium Glycinate — excellent for nighttime relaxation

• Solaray Magnesiumglycinaat — high absorption, great for daily stress support

Best for: Stress relief, insomnia, muscle tension.

💡 Pro Tip: Take in the evening for maximum sleep benefits.

2. Magnesium Citrate — Best for Digestion & Regularity

What it is: Magnesium bound to citric acid — very bioavailable and supports bowel movements.

Benefits:

• Promotes regularity

• Supports digestion

• Helps maintain magnesium levels efficiently

iHerb Product Recommendations:

• NOW Foods Magnesium Citrate — popular for digestive support

• Protocol for Life Balance Magnesiumcitraat — gentle, highly rated

Best for: Occasional constipation, gut health, maintaining daily magnesium levels.

💡 Pro Tip: Start with a low dose to avoid loose stools.

3. Magnesium Malate — Best for Energy & Muscle Support

What it is: Magnesium bound with malic acid, known for supporting energy metabolism.

Benefits:

• Boosts energy production

• Reduces muscle soreness

• Supports recovery after exercise

iHerb Product Recommendations:

• Magnesium Malate Now Foods — ideal for energy and endurance

• Magnesium Complex Nature’s Way — multi-magnesium blend including malate

Best for: Athletes, chronic fatigue, muscle recovery.

💡 Pro Tip: Take with meals for optimal absorption.

4. Magnesium L-Threonate — Best for Brain & Cognitive Function

What it is: Formulated to cross the blood-brain barrier, supporting brain magnesium levels.

Benefits:

• Enhances memory and focus

• Supports learning and cognitive performance

• May support healthy brain aging

iHerb Product Recommendations:

• Life Extension Neuro-Mag Magnesium L-Threonate — premium brain-targeted magnesium

• NOW Foods Magtein Magnesium L-Threonate — highly reviewed for cognitive support

Best for: Students, professionals, and adults focused on memory and focus.

💡 Pro Tip: Take daily consistently for noticeable cognitive support.

5. Magnesium Taurate — Best for Heart Health

What it is: Magnesium bound with taurine, supporting cardiovascular function.

Benefits:

• Supports healthy blood pressure

• Promotes heart health

• Helps regulate stress responses

iHerb Product Recommendations:

• NOW Magnesium Taurate — heart and blood pressure support

• Doctor’s Best Magnesium Taurate — highly rated and gentle

Best for: Cardiovascular support, stress-related heart concerns.

6. Magnesium Chloride — Best for Muscle Relaxation & Topical Use

What it is: Highly absorbable magnesium often used in topical oils or baths.

Benefits:

• Muscle relaxation

• Can be absorbed via the skin

• Supports overall magnesium levels

iHerb Product Recommendations:

• Ancient Minerals Magnesium Oil — topical for sore muscles

Best for: Muscle tension, spasms, relaxation.

How to Choose the Right Magnesium for Your Goal

Goal	Best Type
Sleep & Relaxation	Magnesium Glycinate
Constipation & Digestion	Magnesium Citrate
Energy & Muscle Recovery	Magnesium Malate
Brain & Focus	Magnesium L-Threonate
Heart Health	Magnesium Taurate
Muscle Relaxation	Magnesium Chloride

💡 Pro Tip: Start with one type and adjust based on results. Many people combine forms for multiple benefits.

Tips for Taking Magnesium Safely

• Adult daily requirement: 310–420 mg depending on age and sex

• Take with meals to reduce digestive discomfort

• Start with lower doses to avoid loose stools

• Consult a healthcare provider if on medication or with medical conditions

FAQ

Q: Can magnesium make you sleepy?Yes — forms like glycinate and citrate promote relaxation.

Q: Can magnesium cause diarrhea?Magnesium citrate and oxide may cause loose stools in some people.

Q: How long before magnesium works?You may notice effects like improved sleep or digestion in 1–2 weeks; muscle and cognitive benefits in 4–6 weeks.