The best and worst forms of magnesium (hint: Magnesium Glycinate is the best)

Magnesium is crucial for over 300 biochemical reactions in the body. But not all magnesium forms are equal, and choosing the right one can mean the difference between actual benefits and wasted money. Here’s a no-nonsense breakdown, starting with the best and going to the worst.

1. Magnesium Glycinate (Best)

Magnesium glycinate tops the list for its 80% absorption rate. It’s a combination of magnesium and the amino acid glycine, making it gentle on the stomach and free from the laxative side effects that many forms of magnesium can cause. It’s ideal for:

  • Muscle relaxation
  • Reducing stress
  • Improving sleep
  • Supporting energy production
  • Preventing migraines

Another huge perk: it doesn’t interfere with other minerals like calcium and iron. Glycinate is also critical for allowing vitamin D to work properly. For general maintenance, take 400 mg a day; for a therapeutic dose, go for 800 mg, spread throughout the day.

2. Magnesium Threonate

Magnesium threonate is especially effective for brain health, as it can cross the blood-brain barrier, which many other forms of magnesium can’t do. Absorbing at around 75%, this form is great for improving:

  • Memory
  • Cognitive function
  • Sleep

However, it’s not ideal for general bodily magnesium needs. If you’re after better brain function, this is your go-to.

3. Magnesium Malate

This form absorbs at about 40% and is well-known for:

  • Increasing energy
  • Helping with chronic fatigue syndrome and fibromyalgia
  • Supporting muscle function

Malate combines magnesium with malic acid, which plays a role in ATP production (energy). It’s a solid option if you’re fatigued or experience muscle pain regularly.

4. Magnesium Citrate

Magnesium citrate is widely used, especially for those needing help with:

  • Kidney stones (it binds with oxalates to reduce stone formation)
  • Detoxification
  • Cardiovascular health

With an absorption rate of about 30%, it’s decent, but the downside is its laxative effect. It also comes in liquid form, which is more readily absorbed. Good for short-term use or detox, but long-term use isn’t ideal for everyone.

5. Magnesium Lactate

Absorbing around 25%, magnesium lactate is milder on the digestive system and often used topically in magnesium oils for muscle relaxation. However, when applied to the skin, it doesn’t penetrate deeply enough to affect blood magnesium levels. Still, it’s a good option for easing muscle cramps and cardiovascular support.

6. Magnesium Taurate

Magnesium taurate, with 20% absorption, is particularly useful for supporting:

  • Heart health
  • Lowering blood pressure
  • Calming the nervous system

This form combines magnesium with taurine, an amino acid known for its calming effects. It’s especially good if you’re targeting cardiovascular issues.

7. Magnesium Orotate

Magnesium orotate, absorbing at about 15%, is known for:

  • Penetrating cell walls to support energy production
  • DNA repair
  • Antioxidant activity

Though it has a lower absorption rate, it’s often used by athletes or people looking for specific cellular energy support.

8. Magnesium Sulfate

Better known as Epsom salts, magnesium sulfate is primarily used for its ability to:

  • Relax muscles (when used in baths)
  • Act as a laxative

However, it has a low absorption rate of 10% and shouldn’t be relied upon for boosting magnesium levels internally.

9. Magnesium Oxide (Worst)

Finally, we have magnesium oxide—and it’s the worst form you could take. With a mere 4% absorption rate, 96% of it passes right through your system, offering virtually no benefit. It’s cheap, commonly sold over-the-counter, but totally ineffective for boosting magnesium levels. It’s often used in research studies, which leads to underwhelming conclusions about magnesium’s effects. Avoid it.

The Takeaway: Not all magnesium supplements are created equal. Go for glycinate, threonate, or malate if you’re serious about getting the best benefits. Avoid magnesium oxide at all costs—it’s just not worth it. Keep your doses consistent, and you’ll feel the benefits over time.

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