Which magnesium is best for you? A guide to choosing the right type

<p><strong>Magnesium plays a key role in energy production, sleep, muscle recovery, and stress support — but not all forms work the same way. Some types, like magnesium citrate, can help keep your digestion moving, while others, like magnesium glycinate, are better for relaxation. Ultimately, the best magnesium supplement depends on your health needs and goals.</strong></p><p>Figuring out which magnesium is best for your body can be confusing with so many options lining pharmacy shelves. This underrated mineral plays a vital role in hundreds of bodily processes, from energy production and nerve signaling to muscle function and mood support. But here’s the catch: Not all magnesium supplements are created equal.</p><p>Indeed, choosing the right form of magnesium can make all the difference. The best type of magnesium for you depends on your health goals, and whether you're looking to ease stress, beat constipation, and/or finally sleep through the night. Here’s what to know about the different types of magnesium and how to choose.</p><h2>Understanding Magnesium</h2><p><a href="https://science.drinklmnt.com/electrolytes/magnesium" rel="noopener noreferrer" target="_blank">Magnesium</a> is an essential mineral that plays a critical role in muscle and nerve function, energy production, bone health, heart rhythm, blood pressure regulation, protein synthesis, mood regulation, and sleep. It’s found naturally in foods like leafy greens, nuts, and seeds, though some people also opt for a supplement. Without enough magnesium, your body struggles to do the basics, like powering your muscles, keeping your heart beating steadily, and managing stress and sleep.</p><p>“It simply isn't possible to over-stress the importance of magnesium or compartmentalize its actions,” adds sleep specialist <a href="https://docparsley.com/bio-kirk/" rel="noopener noreferrer" target="_blank">Kirk Parsley, MD</a>. “Pretty much any physiologic process you can imagine involves magnesium.”</p><p>Despite its importance, though, magnesium deficiency is common — one study found that <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/" rel="noopener noreferrer" target="_blank">48 percent of the U.S. population</a> doesn’t eat enough of the mineral. Besides poor dietary intake, underlying conditions (like type 2 diabetes, Crohn’s disease, and celiac disease) and some medications (like diuretics and proton pump inhibitors) can also <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h8" rel="noopener noreferrer" target="_blank">contribute to a deficiency</a>.&nbsp;</p><p>“Nearly every patient I have ever tested starts out in the 'low normal’ or ‘abnormally low' parameters for magnesium,” says Dr. Parsley.</p><p>According to <a href="https://marcizavala.com/" rel="noopener noreferrer" target="_blank">Marci Zavala, MSPT, NTP, CMS</a>, a certified nutritional therapy practitioner, certified midlife hormone specialist, and licensed physical therapist, <a href="https://science.drinklmnt.com/electrolytes/magnesium-deficiency-symptoms/" rel="noopener noreferrer" target="_blank">symptoms of a magnesium deficiency</a> can include:</p><ul><li>Fatigue</li><li><a href="https://science.drinklmnt.com/electrolytes/magnesium-for-anxiety-and-depression/" rel="noopener noreferrer" target="_blank">Mood changes</a></li><li>Muscle cramps or twitching</li><li>Irregular heartbeat</li><li>Nausea or vomiting</li><li>Trouble sleeping</li><li>Anxiety&nbsp;</li></ul><p>To avoid these symptoms, it’s essential to eat the recommended dietary allowance (RDA) for magnesium daily. RDAs vary slightly from person to person — <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" rel="noopener noreferrer" target="_blank">here’s the breakdown</a>.&nbsp;</p><ul><li>Adult men: 400 to 420 mg</li><li>Adult women: 310 to 360 mg</li><li>Pregnant people: 350 to 400 mg</li><li>People who are breastfeeding: 310 to 360 mg</li></ul><p>Ultimately, “the best dosage will vary based on a person’s individual deficiencies, tolerability, and health goals,” says Zavala. “Start low, assess how your body responds, and adjust accordingly under guidance if needed.”</p><p><img src="https://res.cloudinary.com/drinklmnt/image/upload/v1748983711/LMNT_BLOG_HEADER_WHICH_MAGNESIUM_IS_BEST_FOR_YOU_GRAPHIC_SYMPTOMS_OF_MAGNESIUM_DEFICIENCY_q3icme.webp" alt="symptoms-of-magnesium-deficiency"></p><h2>How to Choose the Best Magnesium Supplement for You</h2><p>Not sure which type of magnesium is best? Each option serves a different purpose, so the right one for you depends on your unique health goals, symptoms, and how your body responds, according to Zavala.</p><p>Bioavailability — how well your body absorbs and uses magnesium — is a key factor to consider when choosing a supplement. According to Dr. Parsley, forms bound to organic compounds (like magnesium glycinate, citrate, malate, and threonate) are typically gentler on the digestive system and more easily absorbed, reducing the risk of side effects like diarrhea.</p><p>How you take your supplement matters, too. Capsules, powders, and liquids are convenient oral options, and there are also topical choices, such as magnesium oils and bath salts (often made with magnesium chloride or sulfate), which may be helpful for people with <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5579607/" rel="noopener noreferrer" target="_blank">digestive sensitivities</a>, though <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5389641/" rel="noopener noreferrer" target="_blank">more research is needed</a> to understand how effectively magnesium is absorbed through the skin.</p><p>Whatever your preferred form of supplement, though, “choose reputable brands with third-party quality testing, like USP and NSF,” says <a href="https://drinklmnt.com/pages/our-story" rel="noopener noreferrer" target="_blank">Robb Wolf</a>, LMNT co-founder, former research biochemist, and bestselling author of <em>Wired To Eat</em>.&nbsp;</p><p>Magnesium supplement dosages can vary, but it’s best not to exceed <a href="https://ods.od.nih.gov/factsheets/Magnesium-Consumer/" rel="noopener noreferrer" target="_blank">350 mg per day</a>. Taking supplements with doses higher than that may increase the risk of side effects like nausea, cramping, or diarrhea.</p><p>Zavala recommends starting with a lower dose and working up slowly to avoid these issues. Check with your doctor before trying a supplement if you're taking other medications or managing a health condition such as kidney or heart disease.</p><h2>How to Maximize the Benefits of Magnesium</h2><p>To maximize the benefits of this mineral, focus on getting it from whole <a href="https://science.drinklmnt.com/electrolytes/foods-high-in-magnesium-and-potassium" rel="noopener noreferrer" target="_blank">foods that are high in magnesium</a>, such as:</p><ul><li>Seeds</li><li>Nuts</li><li>Leafy greens like spinach</li><li>Potatoes</li><li>Whole grains like rice and whole wheat bread</li><li>Legumes like beans and peanuts</li><li>Fish like halibut and salmon</li></ul><p>If you aren’t getting enough magnesium through food sources alone, consider adding a supplement to your routine. To get the most out of your magnesium supplement, though, nutrient pairings and timing matter.&nbsp;</p><p>Wolf recommends supplements that include extra nutrients like vitamin D, calcium, vitamin B6, and zinc. “These nutrients work synergistically. For example, magnesium and vitamin D regulate calcium absorption for bone health, while B6 boosts magnesium’s effects on brain function,” he says. “However, avoid overloading with unnecessary additives.”</p><p>The best time to take your magnesium supplement depends on the specific form you're using. “Magnesium glycinate is more likely to soothe the nervous system and cause sleepiness, so I would consider this a night-time supplement,” says Dr. Parsley. “Magnesium malate provides energy to the system, and would therefore be a better daytime supplement.”</p><p>That said, he cautions against taking your full daily dose all at once, as a single large dose of magnesium is more likely to cause gastrointestinal side effects. Instead, “multiple magnesium doses per day, paired with a single administration of vitamin D3 for the day, is the most practical way to go,” he says.&nbsp;</p><p>You should work with a qualified healthcare practitioner to determine if supplementation is appropriate for you, and if so, which dose and timing may best suit your needs and lifestyle.&nbsp;&nbsp;&nbsp;</p><h2>Types of Magnesium Supplements</h2><p>“There’s no universal ‘best' kind of magnesium,” says Wolf. “It depends on your needs.” Really, what’s most important is that you get enough magnesium every day — 310 to 420 mg — rather than over-indexing on the specific types.</p><p>Here’s a breakdown of the most common forms of magnesium, along with their potential benefits and drawbacks.</p><h3>1. Magnesium Citrate</h3><p><strong>Pros:</strong></p><ul><li>Easy to absorb</li><li>Relieves constipation</li><li>Supports muscle relaxation</li><li>Supports energy production</li><li>Inexpensive</li></ul><p><strong>Cons:</strong></p><ul><li>Can have a laxative effect at higher doses or for those with sensitive stomachs</li></ul><p>“Magnesium citrate is a great product if you are looking to get magnesium for general health, but also need a stool softener,” says Dr. Parsley. “A bit too much, however, and you'll get the trots!” That’s diarrhea, FYI. Navala recommends starting with a lower dose to avoid this side effect.</p><h3>2. Magnesium Glycinate</h3><p><strong>Pros:</strong></p><ul><li>Easy to absorb</li><li>Gentle on the stomach</li><li>Supports relaxation and stress reduction</li><li>Improves sleep</li></ul><p><strong>Cons:</strong></p><ul><li>Can be more expensive</li></ul><p>“Magnesium glycinate is often a go-to for general support — it's well-absorbed and gentle on the gut,” says Zavala. That’s why this type of <a href="https://science.drinklmnt.com/electrolytes/magnesium-for-sleep-and-anxiety/" rel="noopener noreferrer" target="_blank">magnesium is good for sleep</a>, stress, and muscle tension.</p><h3>3. Magnesium Oxide</h3><p><strong>Pros:</strong></p><ul><li>Offers the highest magnesium content per serving compared to other types</li><li>Relieves constipation</li><li>Inexpensive</li></ul><p><strong>Cons:</strong></p><ul><li>Harder to absorb</li><li>More likely to cause gastrointestinal side effects</li></ul><p>Magnesium oxide is essentially a laxative, says Dr. Parsley. Because it's not well absorbed, it’s primarily used for short-term constipation relief rather than replenishing magnesium levels.&nbsp;</p><h3>4. Magnesium Chloride</h3><p><strong>Pros:</strong></p><ul><li>Easier to absorb</li><li>Supports muscle recovery and detoxification&nbsp;</li><li>Balances electrolytes</li><li>Can be used orally or topically</li></ul><p><strong>Cons:</strong></p><ul><li>May cause gastrointestinal side effects</li><li>May cause skin irritation if used topically</li></ul><p>Magnesium chloride supports muscle function and hydration, making it a good option for athletes or those prone to muscle cramps. When used topically, it may relax your muscles without stressing the digestive system, says Wolf. However, it’s not quite as easily absorbed as magnesium citrate and glycinate, so it may cause diarrhea for some.</p><h3>5. Magnesium Malate</h3><p><strong>Pros:</strong></p><ul><li>Easy to absorb</li><li>Provides energy</li><li>Supports muscle recovery</li></ul><p><strong>Cons:</strong></p><ul><li>Not ideal for nighttime use</li><li>Harder to source</li></ul><p>This combines magnesium and <a href="https://pubchem.ncbi.nlm.nih.gov/compound/Malic-Acid#section=EPA-Safer-Chemical" rel="noopener noreferrer" target="_blank">malic acid</a>, a compound found in some fruits that supports cellular energy production. As a result, magnesium malate can help with physical stamina and muscle function, and it’s often recommended for people with chronic fatigue or fibromyalgia, says Wolf.</p><h3>6. Magnesium Threonate</h3><p><strong>Pros:</strong></p><ul><li>Supports cognitive function and memory</li><li>Improves mood</li><li>Potential benefits for brain aging</li></ul><p><strong>Cons:</strong></p><ul><li>Usually more expensive</li><li>Offers less magnesium content per serving compared to other types</li></ul><p>Magnesium threonate has the unique ability to cross the blood-brain barrier, meaning it can support brain health and function, says Wolf. In one <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/" rel="noopener noreferrer" target="_blank">study</a>, participants who took magnesium threonate performed better on memory and cognitive tests than those who didn’t — especially older adults. Other <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11381753/" rel="noopener noreferrer" target="_blank">research</a> suggests it may enhance alertness, mood, and even sleep quality.</p><h3>7. Magnesium Sulfate (Epsom Salts)</h3><p><strong>Pros:</strong></p><ul><li>Relieves sore or tired muscles</li><li>Supports relaxation</li><li>Can be used topically</li></ul><p><strong>Cons:</strong></p><ul><li>Hard to absorb when taken orally</li><li>May cause gastrointestinal side effects</li><li>May cause skin irritation if used topically</li></ul><p>Commonly known as Epsom salts, magnesium sulfate is most effective when used in a warm bath, not as a supplement. It's a go-to for easing tension and aiding recovery after workouts or long days on your feet. However, it can sometimes cause digestive upset if taken orally, says Wolf.</p><h2>Who Should Not Take Magnesium Supplements?</h2><p>While magnesium is essential for good health, supplements aren’t right for everyone, says Zavala. It’s important to check with your doctor before starting a supplement, especially if you fall into one of the following categories:</p><ul><li><strong>You have impaired kidney function: </strong>Kidney disease or impaired kidney function makes it harder for your body to process excess magnesium, increasing the risk of buildup. This can lead to serious complications like dangerously low blood pressure or irregular heart rhythms.</li><li><strong>You take certain medications: </strong>Magnesium can interact with a variety of drugs, including some antibiotics, diuretics, proton pump inhibitors, and medications for osteoporosis. This can reduce how well your medications work or amplify magnesium’s effects.</li><li><strong>You’re experiencing symptoms of magnesium overdose: </strong>Taking <a href="https://www.ncbi.nlm.nih.gov/books/NBK554593/" rel="noopener noreferrer" target="_blank">too much magnesium</a> can cause nausea, diarrhea, vomiting, cramping, and muscle weakness. In severe cases, it can lead to dangerously low blood pressure, difficulty breathing, or heart issues. If you notice these symptoms, stop supplementation and seek medical care right away.&nbsp;</li></ul><p>In these cases, dietary sources are often a safer option than relying on supplements, says Zavala. However, note that some individuals, such as those with impaired kidney function, may need to monitor their dietary intake of magnesium. Also, if you have serious heart disease or arrhythmias, please discuss with your doctor prior to starting supplements.&nbsp;</p><h2>Key Takeaways</h2><ul><li>Magnesium is an essential nutrient that supports nearly every system in your body, from energy production to nerve function to sleep to mood to muscle recovery. But, most people don’t get the recommended 310 to 420 mg per day.&nbsp;</li><li>Supplement forms vary in absorption, benefits, and side effects. Magnesium glycinate, citrate, and malate are generally well-absorbed and gentle on the stomach.</li><li>Dosage matters. Start low, avoid exceeding 350 mg/day from supplements, and work with a doctor if you have health conditions or take medications.</li><li>Food first is best. Nuts, seeds, leafy greens, whole grains, and legumes are all excellent sources of magnesium. If you're looking to support any shortfalls, LMNT is an option that's easy to implement and each individual serving contains 60 mg of magnesium, so you don't have to worry about negative side effects. If that's not enough, consider turning to another form of supplement, or upping your frequency of LMNT.</li><li>Timing and pairing nutrients (like <a href="https://pubmed.ncbi.nlm.nih.gov/35576873/" rel="noopener noreferrer" target="_blank">vitamin D</a> and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9292249/" rel="noopener noreferrer" target="_blank">vitamin B6</a>) can enhance the effects of magnesium and minimize potential side effects.</li></ul><p><img src="https://res.cloudinary.com/drinklmnt/image/upload/v1748983711/LMNT_BLOG_HEADER_WHICH_MAGNESIUM_IS_BEST_FOR_YOU_GRAPHIC_KIRK_PARSLEY_QUOTE_liteof.webp" alt="kirk-parsley-md-quote"></p><h2>Frequently Asked Questions (FAQs)</h2><h3>Which is the best form of magnesium to take?</h3><p>Determining what magnesium is best to take depends on your health goals and how your body responds, says Zavala. For general wellness, sleep support, and minimal digestive side effects, Dr. Parsley recommends magnesium glycinate. Magnesium citrate may be more effective if you’re looking to ease constipation, says Wolf. For brain health, magnesium threonate stands out because it can cross the blood-brain barrier and support cognition.</p><h3>​​Which is better, magnesium glycinate or citrate?</h3><p>Both are easily absorbed by the body (aka they’re less likely to cause digestive issues), but they serve different purposes. “Magnesium glycinate is calming and well-tolerated, making it a</p><p>great choice for sleep, stress, and muscle tension,” says Zavala. “Magnesium citrate has more of a laxative effect, so it’s often used to support digestion or relieve constipation. I usually start clients with glycinate and tailor from there based on their needs.”</p><h3>Who should not take magnesium glycinate?</h3><p>If you have kidney issues or take certain medications (like antibiotics, diuretics, or proton pump inhibitors), talk to your doctor before starting a magnesium supplement. Supplementing without guidance in these cases could affect how your body processes magnesium or interfere with your medications. If you experience signs of magnesium overload (like nausea, low blood pressure, or irregular heartbeat), stop taking the supplement and visit a doctor promptly.</p><h3>Which magnesium is best for belly fat?</h3><p>The research on magnesium and weight management is still limited. However, one <a href="https://pubmed.ncbi.nlm.nih.gov/32654500/" rel="noopener noreferrer" target="_blank">study</a> found that magnesium supplementation was linked to modest decreases in body mass index in people with conditions like insulin resistance, obesity, high blood pressure, or magnesium deficiency.&nbsp;</p><p>Another <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7483156/" rel="noopener noreferrer" target="_blank">study</a> suggested that higher magnesium intake may be associated with a lower risk of obesity, possibly because magnesium-rich foods tend to be nutrient-dense and support overall health. At the end of the day, the most effective strategy for reducing abdominal fat is a balanced diet and regular physical activity.</p><h3>What will happen if I take magnesium every day?</h3><p>For most people, daily magnesium supplementation is safe and beneficial. However, regularly exceeding the upper limit of 350 mg per day (from supplements, not food) can lead to side effects like diarrhea, nausea, and cramping. Consistency matters, but so does proper dosing.</p>