Because magnesium is needed for virtually every function of the body, it helps to know which types of magnesium are the best. Should you supplement? Eat foods high in magnesium? Find out below!
If you don’t take a lot of vitamins (we love homemade herbal extracts!), you’re probably picky about the supplements you take. And while it’s best to get the majority of our vitamins and minerals from our food, unfortunately, with modern farming depleting our soil of nutrients, that’s not as easy as it once was.
That’s why it can be helpful to take different types of magnesium to ensure that your needs are met, as magnesium is important to every bodily system and function.
Magnesium is beneficial for:
- relieving constipation
- easing muscle aches
- promoting calm
- preventing headaches
- balancing electrolytes
- promoting sleep
- improving energy levels
- & so much more!
Should I take a magnesium supplement?
That’s a good question, and one each individual should consider.
If you’re not sure, maybe the following list of magnesium deficiency symptoms will be helpful.
Symptoms of magnesium deficiency
The symptoms of magnesium deficiency are numerous, as magnesium deficiency can contribute to any number of health conditions, and most sufferers of serious health conditions are likely deficient in magnesium. Some of the common symptoms include:
- headaches
- muscle cramps
- constipation
- anxiety
- high blood pressure
- chronic fatigue
- muscle weakness
- heart rhythm irregularities
- depression and irritability
Basically, magnesium is really stinkin’ important! If you have any of the above symptoms, you may find that you need a magnesium supplement.
Increasing food sources of magnesium is also beneficial.
Food sources of magnesium
The best food sources of magnesium include:
- dark leafy greens
- beans
- nuts and seeds
- yogurt
- bananas
- dark chocolate
The best (and worst) types of magnesium
Now that you’ve decided to supplement magnesium, how do you decide which one to take? There are so many available on the market.
After lots of trial and error, here’s our list of best and worst types of magnesium so you can choose what works best for you. (Keep reading further down to narrow down types of magnesium by your particular health need.)
The best types of magnesium
1. Magnesium threonate
- formulated for brain health
- may help to diminish symptoms of hyperactivity, depression, anxiety, and other brain-related disorders
- improves memory
- demonstrated restoration of function in aging neurons in animal studies
- the only form of magnesium that significantly increases levels of magnesium in the brain
2. Magnesium glycinate
- made from magnesium and the amino acid glycine
- promotes relaxation
- is easily absorbed
- may improve leaky gut
- may reduce nerve pain
3. Magnsium malate
- made from magnsium and the organic compound malic acid
- improves energy levels
- reduces muscle pain
- may counteract heavy metals
4. Magnesium oxide
- relieves constipation
- can help regulate blood pressure
- may reduce cholesterol
5. Magnesium orotate
- well absorbed
- improves athletic performance and recovery
- improves cardiovascular health
6. Magnesium chloride
- supports healthy nervous system function
- supports the body’s detox system
- high bioavailability
7. Magnesium sulfate
- promotes relaxation
- improves sleep
- can help ease constipation
- helps the body to eliminate toxins
8. Magnesium taurate
- made from magnesium and the amino acid taurine
- supports cardiovascular health
The worst types of magnesium
Magnesium citrate- this popular type of magnesium is used most frequently to keep users regular. While it does ease constipation, the way in which it does it isn’t the best for us.
Mag citrate actually pulls water into your intestines, which can lead to dehydration. What’s worse, this type of magnesium can reduce ceroplasmin levels, leading to mineral imbalances and deficiencies.
Finally, there is evidence that the most popular magnesium citrate on the market may contain high levels of arsenic.
Magnesium hydroxide- like magnesium citrate, magnesium hydroxide moves the bowels by drawing water into the colon. In addition, side effects include nausea, fatigue, and loss of appetite.
Magnesium aspartate and glutamate- because the amino acids aspartate and glutamate are excitotoxins, it’s important they do not become imbalanced. While consuming them as part of a complete protein with numerous other amino acids in foods like collagen is ok, it is not wise to supplement them independent of other amino acids.
Types of magnesium by health needs
Here are suggested supplements based on your needs:
Muscles cramps and spasms- try a combination of well-absorbed Morning Magnesium in the mornings to address magnesium deficiency, then a magnesium lotion rubbed on your legs at night or Evening Magnesium internally.
Better sleep- try taking an Epsom salt bath before bed, along with Evening Magnesium, which contains calming forms of magnesium. Get Evening Magnesium here.
Neurological conditions- Magnesium L-Threonate, found in MagMind.
Constipation- Magnesium oxide like this.
Cellular energy- a combination magnesium supplement like Morning Magnesium, which contains the co-factor boron is a great option for increasing energy and getting magnesium into the cells.
Magnesium deficiency- again, Morning Magnesium, hands down. If Morning Magnesium is out of stock, try Evening Magnesium. Read more. ↓
Our favorite magnesium supplement
Smidge’s Morning Magnesium
The best high-quality magnesium supplement by far is Morning Magnesium from Smidge (formerly Wake Up Maggie from Corganic). It is a combination of magnesium malate, orotate, and taurate, with the added co-factor boron, important for absorption.
Morning Magnesium may help you feel more energized, clear-headed, and happier.
The ingredients in Morning Magnesium are known to
- improve energy
- reduce muscle pain (such as that seen in fibromyalgia)
- improve cardiovascular function
I add it to hot tea in the mornings to make a bulletproof tea, stir it in a little water, or add a scoop to a smoothie. It’s pretty tasteless and easy to get down, especially if you blend it in something.
I have found it to be worth every penny, honest. Get it here. UPDATE: if Morning Magnesium is out of stock, try Evening Magnesium.
Other magnesium supplements
Magnesium oxide- helps with regularity. This one is super cheap and very clean. You can take up to 2,000 mg at bedtime to produce a bowel movement the next AM, and be warned, it WILL move things along. You can also take smaller doses throughout the day for a less intense effect.
Magmind- a good supplement for combating symptoms of ADHD like hyperactivity and impulsivity. Read more about why we love it here.
Topical sources of magnesium
Magnesium chloride lotion- a good way to absorb magnesium to bring levels up, using a lotion or oil topically helps with bio-availability. Make your own easy lotion using this recipe, or try a spray oil like this.
Magnesium sulfate baths- aka Epsom salt baths. These are great to relax before bed and improve sleep, as well as aid the body in detoxification, particularly in times of major healing.
How to choose the best magnesium supplement
We really love Morning Magnesium, but feel free to browse the list above and experiment based on the different properties of the different types of magnesium to choose the best magnesium supplement for you.
I’m looking for help with my 5 year old son. I would call him spirited. He is exhibiting many signs of anxiety daily. He is also on Miralax daily since he was 9 months old for “functional constipation”. We’ve tried so many other products/diets/tricks and cheap forms of magnesium but he’s still so constipated all the time. I’m willing to try magnesium again but not sure which will be best for the constipation and anxiety/ADHD/odd type behavior we are seeing. Can you suggest a product or form that will help both these issues? Thank you!
Hi Elizabeth. With what you’re describing, I would really encourage a major diet overhaul. If you haven’t already, I would eliminate dairy and gluten, as those are two huge triggers for constipation. Miralax is known to cause psychiatric symptoms in children, has not been approved for use in children, and is not approved for long-term use. It makes me really mad that doctors prescribe this. Please let me know if you need additional resources to get started. 🙂
Ugh. My daughters doctor prescribed Miralax for her age 10. I never gave it to her. I have been looking into other options and trying different things. Thank you for the article.
Hi Kelly! Good for you for looking for alternatives! I hope you’re able to find something that helps. Of course, never underestimate the power of food as medicine. 🙂
Hi Jaclyn,
My 6 year old son has been diagnosed with PANDAS. One of his doctors suggested Magnesium (Natural Vitality Calm) for his anxiety and ADD. But it sounds like from your post, you don’t recommend that one. He’s been no-gluten/dairy/sugar for a few months and he’s taking various natural supplements, mostly for inflammation. Can you please recommend a good quality magnesium supplement?
Thank you!
I suggest Magnesium L Threonate for brain health. -Jaclyn
Hi There
I’m looking for a Magnesium that will help with weight and also better mood . All these types of Magnesiums sound amazing i’m not sure which one to take . I also suffer with deppression jaclyn so what do you suggest?
Wake Up Maggie is hands down my favorite magnesium for mood stabilization. 🙂
I have a pans son, 13. Was using citrate for constipation with detox…. which do you suggest and why, please
I prefer magnesium oxide for constipation. It’s gentler on the system and won’t result in imbalances, as can happen with citrate.
Hi Jaclyn, I have tinnitus and have read that I may benefit from magnesium, could you help me decide which kind
I would suggest the. It’s my favorite magnesium. You can get it here: http://www.corganic.com/products/wake-up-maggie/#559f3912e41b4
Hi Jaclyn, my doctor told me my magnesium level is a bit low. I figured thats why I get lots have headaches(2-3 per wk) and I have bad PMS and have very bad memory loss (memory loss started after I had my son 4 yrs ago). Does this mean I have to buy all Threonate, Glycinate, oxide…all different types of Magnesium ? Or is ther atleast max 1-2 that I can get that has all these magnesiums in it which can help me? I appreciate your help!
Hi Shina, I would suggest trying the Wake Up Maggie I wrote about in the post. It’s my favorite magnesium and contains a co-factor to help with absorption.
Hi Jaclyn,
Recovering from West Nile Virus and have developed tinnitus (constant humming and sensitivity to sound) head pressure and some balance issues. My doctor suggested magnesium but wasn’t specific. Some of my
symptoms seem like vestibular migraines but they are
constant. Which magnesium would you recommend. I also have low blood pressure.
My favorite magnesium is linked in the post. It’s called Wake Up Maggie.
What about the magnesium that is made to put you to sleep rather than wake up like Glycinate?
I like Goodnight Maggie from Corganic.
Thank You!
WHICH supplement is best for leg cramps please?
I like both of the magnesium supplements from Corganic.com. It’s also helpful to take epsom salt baths and rub a magnesium lotion or oil on the legs before bed.
Hi I’d like to know if magnesium oxide is fine for daily longterm use and the best for consitpation I take like 400gm – 800gm a day? And is it not bad overtime on the digestive acids or digestive lining stomach? I heard something about this a while back but never really got to the bottom of it? Thank you for your time
I have not seen that, but personally I don’t like to use any single supplement long term, and tend to change them up from time to time.
Hi Jaclyn
My daughter was diagnosed with generalised anxiety disorder and severe ADHD. She was on vivanse but we took her off them because they worsened her mood swings, depression and aggression. Which magnesium or combination would you recommend please.
I have found MagMind to be helpful for my son’s behavior and Goodnight Maggie, epsom salt baths, and magnesium lotion to be good in the evening for calming and sleep.
Hello Jaclyn,
Your knowledge about magnesium helped me decide which ones I should get for my whole family. I already ordered one of those. I’ve been talking to my mom in law about this article, but I don’t think she’ll read it since is in English, any way you could suggest me a website that best describes your info. I found one, but some magnesium forms this person lists are in the wrong list. And from your explanation, is very clear you know better. I appreciate your response. I’ll keep looking myself. Best wishes, Mercedes.
Hi Mercedes. I’m glad you found the article helpful! I believe there are websites that will translate web pages for you, so I would search for that. Hope that helps!
I love the magnesium lotion recipe! I have mad several batches and gave it to family members. Can’t wait for wake up Maggie to be in stock so I can try it. I do have question though what about taking calcium with magnesium I’ve been told mag. Depletes calcium and your suppose to take 5x more calcium because of it? Thank you for all your info.
Where do you buy wakeup maggie?
From corganic.com, but unfortunately it is still out of stock. :/
Hello,
My father is a cancer patient that is currently suffering from edema and lack of energy, what would you recommend? i will definitely run whatever you suggest past his doctor first but would love to hear what you think.
Hi Lisa. Wake Up Maggie is my best suggestion for a magnesium supplement. They now carry capsules if the powder is sold out.
I was hoping to see something about magnewouk lactate on here. That is what my chiropractor has my family taking. I cant find it anywhere else but what he sells.
Sorry, I’ve never heard of that one.
I have had kidney stones, burning sensation on my head and hair loss, constpation and problems with memory. I have read that magnesium may help. What type of magnesium would you recommend?
Wake Up Maggie is a comprehensive magnesium supplement for everyone.
Hello,
I have heart issues ( Sick Sinus Node, tachycardia, a pace maker) IBS, constipation, immune regulations, digestive problems, frequent UTI’s, anxiety, ADHD, High Functioning Autsism, and PTSD.
I am wondering what would be the best for me, your favorite Wake Up Maggie, or something else?
Thank you 🙂
Wake Up Maggie is my favorite all-around magnesium supplement.
I have also had seizures since I was 12, and cardiac arrest, its why I have the pace maker.
I am 37 🙂
Melissa
Thank you Jaclyn for the information in your site on the types of magnesium available. Altho I don’t have access to your suggested products because I live in Australia, I will research for equivalents that I can purchase here. I used to take mag citrate a few yrs back but found it to be the culprit for bouts of diarrhoea so changed to mag glycinate & things settled down. My Dr has increased the pharmacy compound dose now to 600mgs over a day to relieve cramps as well as improve other factors & now after your suggestion, I will look for a magnesium oil to rub into my legs before bed. Thanks again! Ianeta
Hi, I read somewhere to take magnesium (and calcium) at a different time than other vitamins, because magnesium makes it difficult to absorb other vitamins. I’m wondering what you think of this? How long should they be spaced apart?
I don’t suggest taking calcium in supplement form.
Hi there,
what type of magnesium is better for heart health problem? like enlarged heart. My husband was suffering this illness. And for me, I’m looking for a Magnesium that will help to lower blood sugar level. What type of magnesium is the best?
We like Wake Up Maggie in the mornings, paired with Goodnight Maggie at night to improve cardio health, as well as improve overall health.
I take beta blockers and calcium blockers to treat my high blood pressure. Will weakup Maggie interfere in any way?
I don’t believe so, but it’s always best to ask your prescribing physician.
Why don’t you have Magnesium Carbonate on this list of either best or worst?
I have not personally used that type of magnesium, nor come across it in my studying of the many beneficial types of magnesium.
Hate to break it to you, Jacllyn, but Magnesium oxide is only 4% absorbed by the body, and that’s why it loosens bowels with lots of water. Some magnesium is absorbed long before it gets to the large intestine, and therefore has no diuretic effect–such as Magnesium Chloride. I would call the former the worst way to get your Mg, unless you were only looking to move your bowels. And then, take another for really increasing your Mg level, which is so important. Simply see Dr. Carolyn Dean’s site to learn all about it.
You do see that mag oxide is recommended for constipation right? And that other forms of magnesium are recommended for deficiency and overall health needs? You act like I said oxide is the best mag to take, which I did not.