Magnesium: Types, Benefits and How to Choose the Right One

Magnesium: Which One Should You Take and Why?

Magnesium. Magnesium. Magnesium. I hear about it everywhere. People swear by it, claim it helps with sleep, stress, muscle recovery—you name it. But when I ask, “Which type of magnesium are you taking?” most people just shrug.

Magnesium isn’t just one thing. There are multiple types, each serving a different purpose in the body. Some are better for sleep, others for muscle function, brain health, or digestion. Some absorb well, while others barely make it past your gut.

This article will break down:

• The different forms of magnesium and what they do

• How much you actually need

• The best time to take it

• What magnesium levels in your blood really tell you

Quick Guide: Which Magnesium Should You Take?

1. Why Does Magnesium Matter?

Magnesium is essential for over 300 biochemical reactions in your body. It helps with:

• Muscle function: Prevents cramps, supports recovery

• Nervous system regulation: Helps with stress, relaxation, and sleep

• Energy production: Involved in ATP (cellular energy) synthesis

• Bone health: Works with calcium and vitamin D

• Heart health: Regulates blood pressure and keeps the heart rhythm steady

Many people don’t get enough magnesium from food alone. Deficiencies can lead to fatigue, muscle cramps, poor sleep, and even anxiety. That’s why supplementation is so common.

2. Are You Low in Magnesium?

Before looking at supplements, check if you might be deficient. Signs of low magnesium include:

• Muscle cramps or spasms

• Twitching eyelids

• Fatigue or brain fog

• Restlessness at night

• Anxiety or irritability

• Poor recovery from workouts

• High blood pressure

A magnesium supplement can help, but getting the right type is key.

3. The Different Types of Magnesium and What They Do

Magnesium Glycinate

• Best for: Sleep, anxiety, relaxation

• Why? Bound to glycine, an amino acid that has calming effects on the brain. Helps with stress-related sleep issues.

• Absorption: Highly bioavailable (well-absorbed)

• When to take: Evening, 30–60 minutes before bed

Magnesium Threonate

• Best for: Cognitive function, brain health, sleep if caused by overthinking

• Why? Crosses the blood-brain barrier, increases brain magnesium levels, and may support memory and learning.

• Absorption: High, particularly in the brain

• When to take: Evening or morning, depending on your goal

Magnesium Citrate

• Best for: Digestion, constipation relief

• Why? Acts as a mild laxative by drawing water into the intestines, making it useful for occasional constipation.

• Absorption: Moderate

• When to take: Morning or afternoon, with water

Magnesium Malate

• Best for: Energy production, muscle recovery, fibromyalgia

• Why? Bound to malic acid, which plays a role in ATP (energy) production. Good for people with chronic fatigue or muscle pain.

• Absorption: High

• When to take: Morning, with food

Magnesium Oxide

• Best for: Nothing (unless you’re constipated)

• Why? Poorly absorbed but acts as a strong laxative. Mostly found in cheap magnesium supplements.

• Absorption: Low

• When to take: If used for constipation, take in the evening

Magnesium Chloride

• Best for: General supplementation, topical use

• Why? Absorbs well through the skin and gut. Often used in magnesium oils and creams.

• Absorption: High (especially transdermal)

• When to take: Anytime (oral or topical)

Magnesium Sulfate (Epsom Salt)

• Best for: Muscle relaxation, bath soak

• Why? Absorbed through the skin, commonly used for sore muscles.

• Absorption: Low when taken orally, better through skin

• When to take: Evening, in a warm bath

Magnesium Taurate

• Best for: Heart health, blood pressure regulation

• Why? Bound to taurine, an amino acid that supports cardiovascular function. May help regulate blood pressure and reduce heart palpitations.

• Absorption: High

• When to take: Morning or evening

4. How Much Magnesium Do You Need?

Some groups may need more, including:

• Athletes (due to sweat loss)

• People with stress/anxiety (higher magnesium burn rate)

• Those on keto/low-carb diets (since magnesium-rich foods are reduced)

Best Food Sources

• Pumpkin seeds (Highest source, 1 oz = ~150 mg)

• Dark chocolate (85%+ cacao = ~65 mg per square)

• Avocados (1 whole = ~58 mg)

• Bananas (1 banana = ~32 mg)

• Salmon (100g = ~53 mg)

5. What Does a Magnesium Blood Test Measure?

Most tests measure serum magnesium, but only ~1% of magnesium is in the blood. More accurate tests include:

• RBC Magnesium Test – Measures magnesium inside red blood cells (better indicator of deficiency).

• Magnesium Loading Test – Evaluates how much magnesium your body holds after supplementation.

• Hair Analysis – Some use this, but accuracy is debated.

A normal blood test can miss a deficiency, so symptoms are often a better clue.

6. When Should You Take Magnesium?

• For sleep/stress: Magnesium glycinate or threonate 30–60 minutes before bed

• For digestion/constipation: Magnesium citrate in the morning

• For muscle recovery: Magnesium malate or sulfate post-workout

• For brain function: Magnesium threonate in the morning or afternoon

• For heart health: Magnesium taurate with food

Avoid taking magnesium at the same time as high-dose calcium, as they compete for absorption.

Final Thoughts: Which Magnesium Should You Take?

Most people can benefit from magnesium, but taking the right type is what makes the difference.

• For sleep? Glycinate.

• For brain fog and overthinking? Threonate.

• For digestion? Citrate.

• For energy? Malate.

• For heart health? Taurate.

Magnesium is one of the most important minerals in your body. If you’re going to take it, make sure it’s working for you—not just sitting on your shelf.