Magnesium Breakdown

Jun 18, 2025

There are several types of magnesium, and each one has a different effect depending on how it’s absorbed and used in the body. Here’s a clear, no-fluff breakdown of the most common types and what they’re good for:

🧂 Types of Magnesium & What They’re Best For

1. Magnesium Glycinate

  • Use: Calming, anxiety, sleep, PMS, muscle tension

  • Why: Bound to glycine (an amino acid that also promotes relaxation)

  • Bonus: Gentle on the stomach — won’t cause loose stools

✅ Best for: stress, anxiety, insomnia, muscle tightness

2. Magnesium Citrate

  • Use: Constipation, bloating, sluggish digestion

  • Why: Loosens stool by drawing water into the intestines

  • Caution: Can cause diarrhea in higher doses

✅ Best for: occasional constipation, detox support

3. Magnesium Malate

  • Use: Energy production, muscle fatigue, fibromyalgia

  • Why: Bound to malic acid, which is part of the energy cycle (ATP production)

  • Gentle: Good balance between energizing and relaxing

✅ Best for: low energy, muscle soreness, chronic fatigue

4. Magnesium Threonate

  • Use: Brain health, memory, focus, neuroprotection

  • Why: Crosses the blood-brain barrier effectively

  • Studies: Shown to improve cognitive function in aging brains

✅ Best for: brain fog, memory, learning, mental clarity

5. Magnesium Taurate

  • Use: Heart health, blood pressure, calming

  • Why: Combines with taurine, which supports cardiovascular function and calms nerves

  • Gentle: Great for people with heart palpitations or high stress

✅ Best for: heart support, blood pressure, nervous system calm

6. Magnesium Oxide

  • Use: Occasional constipation, heartburn

  • Why: Contains a high amount of elemental magnesium, but poorly absorbed

  • Caution: Strong laxative effect

✅ Best for: short-term relief from constipation — not ideal for daily use

7. Magnesium Chloride

  • Use: Topical magnesium (lotions, sprays, Epsom baths)

  • Why: Absorbs well through the skin

  • Extra: Soothes sore muscles + promotes relaxation

✅ Best for: muscle recovery, relaxation, magnesium boosts without gut effects

8. Magnesium L-Threonate

  • (Just repeating for clarity — this one’s brain-focused!)

  • ✅ Best for: memory, focus, brain aging

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