Four Types of Magnesium to Consider

Magnesium comes in several forms, and each may have different benefits and tolerability. Choosing the right form can depend on your individual needs, health goals and how well your body tolerates it.

From supporting relaxation and sleep to digestive health, muscle function and energy metabolism, different forms of magnesium may be better suited to different purposes.

Here are four common types of magnesium to consider:

1. Magnesium Glycinate/ Bisglycinate

• Best for: Relaxation, muscle tention, sleep and magnesium repletion

• Timing: Best before bed

• Dose: 200-300 mg, start small and work way up

2. Magnesium Threonate

• Best for: The brain, has shown to help with ADHD, attention, memory, brain fog & Alzheimers disease

• Timing: 1g in Morning & 1g if required in afternoon

• Dose: 1-2 g per day

3. Magnesium Citrate

• Best for: Constipation and magnesium repletion

• Timing: Can take in morning or with dinner

• Dose: 150 - 300mg per day

4. Magnesium Malate

• Best for: Chronic fatigue syndrome & fibromyalgia, Also best for active individuals and muscle function

• Timing: In the morning

• Dose: 200-300mg per day

The bottom line

Not all magnesiums are the same.

If you’re considering magnesium, speak with your healthcare professional about which form and dose is right for you, particularly if you take medications or have an existing medical condition. Your individual needs can vary, and more magnesium isn’t necessarily better. A healthcare professional can help you choose an appropriate supplement based on your diet, health goals, medications and any potential interactions.

It’s also important to check the amount of elemental magnesium provided per serving, as different products and forms can contain varying amounts. Taking magnesium with food may also help improve digestive tolerance.

The right form, dose and timing can make a difference—so choose based on your individual needs rather than simply choosing the most popular form.