Top 10 Types of Magnesium Supplements (Best vs Worst) (2025)

Magnesium is an essential mineral that’s vital to your everyday health, acting as a cofactor in over 300 enzymatic processes¹ that support everything from energy production to muscle function and psychological well-being. Yet, despite its importance, many people in the UK unknowingly fall short of their daily magnesium needs².

As awareness of magnesium’s benefits grows, more people are turning to magnesium supplements to fill the gap. But with so many different types available—glycinate, citrate, malate, taurate, L-threonate, and more—choosing the right one can feel overwhelming.

This guide breaks down the most popular types of magnesium supplements, helping you understand their differences so you can choose the best magnesium supplement for your needs.

Whether you’re looking for muscle support, better sleep, brain health, or any of the other benefits magnesium has to offer, we’ve got you covered.

What Is the Best Magnesium Supplement? Top 10 Types Compared

All magnesium supplements come in the form of a compound, where magnesium is bound to another nutrient. While they all provide essential magnesium, they differ in:

• Absorption Rates – Some forms are better absorbed than others.
• Elemental Magnesium Content – The actual magnesium content varies.
• Additional Benefits – Some forms are better suited to specific needs, such as supporting sleep, muscles, digestion, or brain health.

Below is a quick comparison of the different types of magnesium supplements:

• Elemental Magnesium % – This refers to the percentage of magnesium within each compound. While a higher percentage may seem beneficial, what truly matters is how much magnesium your body can effectively absorb and utilise.
• Popularity (UK Searches/Month) – These figures represent the number of UK Google searches per month for each type of magnesium, based on data from Semrush. This provides insight into which forms of magnesium are most commonly sought after by consumers.

Now, let’s explore each one in more detail:

1. Magnesium Glycinate

Magnesium glycinate, also known as magnesium bisglycinate, is one of the most popular and widely recommended forms of magnesium, particularly for those seeking a gentle yet highly absorbable option. It combines magnesium with glycine, a beneficial non-essential amino acid.

Glycine itself plays several important roles in the body, including aiding in the production of glutathione, a powerful antioxidant, and acting as a neurotransmitter³. It is also commonly used as a natural sleep aid, with studies suggesting it may reduce the time to fall asleep and improve restfulness upon waking⁴. Glycine has also been linked to reduced daytime sleepiness and enhanced cognitive function, potentially leaving you feeling more refreshed and alert⁵.

Overall, magnesium glycinate is known for its superior bioavailability and its gentle effect on the digestive system, making it less likely to cause gastrointestinal discomfort compared to less absorbable forms⁶, like magnesium oxide. With the added potential benefits of supporting sleep quality, it’s an excellent choice for those seeking a highly absorbable form of magnesium with possible calming and relaxation effects.

Key Benefits:

• High Absorption – Magnesium glycinate is known for its superior absorption rate, which may ensure your body efficiently absorbs magnesium for maximum benefits.
• Gentle on the Stomach – This form of magnesium is less likely to cause digestive issues, such as diarrhea, often associated with cheaper, less absorbable magnesium types.
• May Promote Relaxation and Sleep – The synergistic benefits of magnesium and glycine make it a popular choice for those seeking natural support for relaxation and sleep.

👉 Want to learn more about magnesium glycinate? Read our complete guide on theevidence-based benefits of magnesium glycinate.

2. Magnesium Citrate

Magnesium citrate is another popular and widely-used form of magnesium due to its high absorption rate and versatility. It combines magnesium with citric acid, the compound that gives citrus fruits their tangy flavour. This formulation helps improve the solubility of magnesium, making it easier for the body to absorb compared to some other forms.

One of magnesium’s key roles is supporting energy production, and citric acid also plays a role in energy metabolism as part of the Krebs cycle⁷. Interestingly, studies have shown that citric acid may reduce physical stress and fatigue⁸ more effectively than L-carnitine, a well-known energy supplement.

Although magnesium citrate is sometimes criticised for causing diarrhoea, this is mainly due to the availability of liquid magnesium citrate products in the U.S. that are specifically formulated and sold as laxatives. These products deliver a high dose of 1,885 mg to 2,900 mg of magnesium—well above the recommended daily intake—inducing a laxative effect by drawing water into the intestines⁹.

However, when taken at standard doses—such as 270 mg to 300 mg, as advised by the NHS—magnesium citrate offers excellent benefits without the harsh side effects. Overall It’s a great all-round magnesium supplement for supporting the general benefits of magnesium, including energy production, muscle, nerve and psychological function.

Key Benefits:

• Highly Absorbable: Magnesium citrate is known for its high absorption rate, making it an effective way to boost magnesium levels in the body. The combination with citric acid enhances magnesium’s solubility, allowing for better uptake by the digestive system.
• Supports Energy Production: Both magnesium and citric acid play key roles in the body’s energy production, helping to reduce tiredness and fatigue. This makes magnesium citrate an excellent choice for those looking to naturally boost their energy levels.
• Everyday General Use: Magnesium citrate is a popular choice for those seeking an all-round magnesium supplement to support the body’s daily magnesium needs.

3. Magnesium Malate

Magnesium malate is a highly bioavailable form of magnesium, combining magnesium with malic acid, a compound naturally found in fruits like apples and pears. Research shows that it can outperform other forms of magnesium, including magnesium citrate, in terms of absorption¹⁰.

Malic acid plays an essential role in the body’s energy production process, particularly through the Krebs cycle¹¹, where it helps convert food into usable energy. Studies suggest that malic acid may boost athletic performance and speed up recovery after exercise¹², making it especially beneficial for those with active lifestyles. Likewise, magnesium, crucial for both energy and muscle function, has also been shown to enhance physical performance in athletes¹³.

With the overlapping benefits of magnesium and malic acid, magnesium malate is an excellent choice for athletes or those looking to support both energy and muscle function. Its high bioavailability also makes it suitable for general magnesium supplementation.

Key Benefits:

• Boosts Energy Production: Both magnesium and malic acid support energy production at the cellular level, helping to fuel your body’s natural energy creation processes and work to reduce tiredness and fatigue.
• Supports Muscle Function and Recovery: Magnesium is essential for proper muscle function, and both magnesium and malic acid may help improve performance and aid recovery after exercise
• Highly Bioavailable: This form of magnesium is highly absorbable, ensuring your body receives the maximum benefits of magnesium for overall health and wellness.

4. Magnesium Taurate

This synergistic combination of magnesium and taurine make magnesium taurate one of the most commonly recommended forms for supporting heart health, while also potentially promoting psychological benefits such as calm, relaxation and better sleep.

Key Benefits:

• Supports Muscle and Heart Function: Magnesium taurate helps support normal muscle function, including the heart, contributing to overall cardiovascular health.
• May Promote Calm & Relaxation: Taurine’s interaction with neurotransmitters like GABA may support a calming effect, helping to promote relaxation.
• Highly Bioavailable and Gentle: Known for its high absorption rate, magnesium taurate is also gentle on the digestive system, making it a well-tolerated choice for magnesium supplementation.

5. Magnesium L-Threonate

Magnesium L-threonate is a cutting-edge form of magnesium, created by combining magnesium with threonic acid, a by-product of vitamin C metabolism. It stands out for its unique ability to cross the blood-brain barrier, allowing it to deliver magnesium directly to the brain¹⁷. Developed by Dr. Liu, a former MIT professor, this patented form is sold under the brand name Magtein®.

In a landmark human study¹⁸, participants taking magnesium L-threonate showed significant improvements in cognitive functions like visual attention, task switching, processing speed, and executive function. Notably, the study also suggested that magnesium L-threonate may reverse certain aspects of brain aging. Participants with an average chronological age of 57 initially displayed a functional brain age closer to 70. By the end of the study, their brain function improved, showing a nearly nine-year reduction in functional brain age.

Given that one of magnesium’s EFSA-authorised benefits is its contribution to normal psychological function, magnesium L-threonate may be an excellent option for those seeking to support brain health, cognitive function, memory, relaxation, and sleep.

The recommended daily dosage of magnesium L-threonate is 2,000mg (providing 114mg of elemental magnesium). Although this dosage might seem lower compared to the 300-400mg typically recommended for other forms of magnesium, it’s important to note that magnesium L-threonate is designed specifically to target the brain.

Key Benefits:

• Crosses the Blood-Brain Barrier: A patented form of magnesium that effectively crosses the blood-brain barrier, delivering magnesium directly to the brain for targetted support.
• Supports Psychological Function: With its ability to pass the blood-brain barrier, magnesium L-threonate may be one of the most effective forms for supporting the psychological benefits of magnesium.
• May Promote Calm & Relaxation: Magnesium L-threonate’s ability to target the brain may make it particularly effective in promoting calm and relaxation compared to other forms of magnesium.

6. Magnesium Acetyl-Taurate

Magnesium Acetyl Taurinate, known by the brand name ATA Mg®, is a patented form of magnesium that combines magnesium with acetyltaurine, a natural metabolite of taurine. This unique formulation is designed to effectively cross the blood-brain barrier, allowing magnesium to reach brain tissue and deliver targeted benefits.

Developed by Professor Jean Durlach, ATA Mg® is notable for its ability to rapidly increase brain magnesium levels, as demonstrated in a 2019 study¹¹ comparing various magnesium forms. Magnesium Acetyl-Taurinate was shown to be easily absorbed and pass into the brain more effectively than other types of magnesium, enhancing magnesium tissue concentration in the brain.

Due to its ability to penetrate the blood-brain barrier, magnesium acetyl taurinate may be especially useful for those seeking to support cognitive function, promote calm, and improve sleep quality. This makes it a preferred option for individuals looking for the psychological benefits of magnesium and a natural way to support relaxation.

The recommended dosage is typically 750 mg per day, providing approximately 60 mg of elemental magnesium. While this dosage may appear lower than that of general magnesium supplements, it’s designed to target the brain and deliver specialised benefits rather than fulfil overall magnesium needs.

Key Benefits:

• Crosses the Blood-Brain Barrier: Magnesium Acetyl Taurinate is designed to pass through the blood-brain barrier, delivering magnesium directly to the brain for targetted support.
• Supports Psychological Function: By increasing magnesium levels in the brain, this form of magnesium may be better for the benefits of psychological function.
• May Promote Calm & Relaxation: Magnesium Acetly Taurinate’s ability to target the brain may make it particularly effective in promoting calm and relaxation compared to other forms of magnesium.

7. Magnesium Sulfate

Magnesium sulfate, more commonly known as Epsom salts, is a combination of magnesium, sulfur, and oxygen. It’s widely used in baths, where many people report it helps to soothe muscles and promote natural relaxation.

Although Epsom salts are popular for these purposes, with numerous products receiving positive reviews, there is limited scientific evidence¹⁹ to support the idea that magnesium is well absorbed through the skin. If your aim is to increase your magnesium levels, an ingestible supplement may be a more effective option.

In addition to its use in baths, magnesium sulfate is also commonly applied topically as a paste for skin infections or wounds, often marketed as a “drawing ointment.”

• May Soothes Muscles & Promote Relaxation: Commonly used in bath soaks, magnesium sulfate may help soothe muscles and promote relaxation.
• Topical Application: Often applied as a paste for minor skin irritations, infections, or wounds, marketed as a “drawing ointment.”

8. Magnesium Chloride

Magnesium chloride is a compound made from magnesium and chlorine, commonly found in topical applications like magnesium oil sprays and bath flakes. It is often used to help soothe muscles and promote relaxation, making it a popular choice for those who prefer transdermal magnesium supplementation.

Like magnesium sulfate, there is limited scientific evidence to support the effectiveness of absorbing magnesium through the skin. However, despite this, topical magnesium chloride products are incredibly popular in the UK, boasting fantastic reviews from users.

BetterYou, a leading brand in this area, specialises in topical magnesium chloride sprays and bath flakes. Visit their website to learn more about these types of magnesium supplements.

Key Benefits:

• May Soothe Muscles and Promote Relaxation: Magnesium chloride is commonly used in sprays and bath flakes, where it may help soothe sore muscles and promote relaxation after physical activity.
• Popular for Topical Use: Magnesium chloride is a favourite among those who prefer topical applications for magnesium supplementation. It’s frequently found in magnesium oil sprays and bath flakes for convenient, transdermal use.

9. Magnesium Orotate

Magnesium orotate is a form of magnesium bound to orotic acid, a natural compound involved in the synthesis of genetic material, such as DNA²⁰. This unique combination is particularly notable because orotic acid plays a crucial role in cellular energy production, specifically within the heart and blood vessels. Early research indicates that magnesium orotate may support heart health by improving the energy production pathways in these tissues²¹, making it a promising option for cardiovascular health.

The overlapping benefits of both magnesium and orotic acid make this form of magnesium commonly recommended for individuals looking to support heart health and energy. Despite its potential, magnesium orotate remains a more niche option in the broader magnesium supplement market, typically used for more specific health goals.

• Support Cellular Energy Production: Magnesium orotate may be beneficial for individuals looking to support their energy production due to orotic acid’s involvement in cellular energy pathways, particularly in heart and blood vessel tissues.
• May Support Heart Health: Magnesium contributes to normal muscle function including the heart, and the unique pairing with orotic acid makes magnesium orotate potentially beneficial for those looking to support heart health as part of overall wellness.

10. Magnesium Oxide

Magnesium oxide is a combination of magnesium and oxygen, and while it boasts the highest elemental magnesium content of all forms at 60%, studies show that only about 4%²² is absorbed by the body. One of its most well-known effects is its osmotic action in the intestines, where it draws water into the digestive tract, often leading to a laxative effect. This makes magnesium oxide particularly effective for relieving constipation, and it has been widely used for this purpose, with an estimated 10 million patients in Japan alone being treated with it annually²³.

Due to its effectiveness in relieving constipation, magnesium oxide is often included as key ingredient in popular digestive cleanse products. For example, Global Healing Center Oxy-Powder, a top-selling natural digestive cleanse on Amazon, uses ozonated magnesium oxides as its main ingredient.

So, while magnesium oxide might be highly beneficial for those seeking the digestive benefits of magnesium, for general magnesium supplementation or other specific needs, such as supporting energy, sleep, or muscle function, you may find better options with other types of magnesium.

• High Elemental Magnesium: Contains the highest percentage of elemental magnesium (around 60%), although studies show only a small fraction is absorbed by the body.
• Supports Digestive Health: Known for its osmotic effect, magnesium oxide is widely used as a natural remedy for constipation, drawing water into the intestines to aid bowel movements.

The Bottom Line

Magnesium plays a fundamental role in supporting energy, muscle function, psychological wellbeing, and overall health—yet not all forms of magnesium deliver the same results. From highly absorbable options like glycinate and citrate to specialised forms such as L-threonate and acetyl-taurinate, each type offers distinct benefits depending on your individual needs.

Understanding these differences is key to selecting a supplement that is both effective and well-tolerated. Prioritising forms with high bioavailability and synergistic benefits can help ensure more targeted and meaningful support, whether your focus is sleep, cognitive function, or overall wellbeing.

At MAGSUPPS®, we are committed to providing high-quality magnesium supplements formulated with fully chelated, non-buffered forms—designed to deliver real benefits, with no unnecessary additives. When choosing a magnesium supplement, choosing the right form matters—and we’re here to help you make that choice with confidence.

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