The Magnesium Forms For Better Results

In this over-saturated market of supplements, there is a plethora of magnesium forms to take, but how to choose the right form for you? 

If you are something like me, surely you want to get the most out of your supplements and not just load your liver with extra work!

And here is where this article comes in; to reduce the noise and help you choose the magnesium form that fits your demands.

But first things first!

What is Magnesium and Why Is It Important?

​Magnesium is a mineral that is found in many foods. It is also available as a dietary supplement and as a medication. Magnesium is needed for more than 300 biochemical reactions in the body. Among others, it helps regulate blood sugar levels and is needed for proper muscle and nerve function, heart rhythm, immune system, blood pressure, and calcium absorption.

Magnesium is an essential nutrient and most people get the recommended daily amount of magnesium from their diet. However, some people may need to take magnesium supplements. People at risk for magnesium deficiency include those with malabsorption disorders, those with certain chronic illnesses, people who have had surgery to remove part of the intestine, and those taking certain medications, such as diuretics and proton pump inhibitors.

Magnesium deficiency can cause muscle cramps, anxiety, insomnia, irritability, and weakness. Severe magnesium deficiency can lead to low levels of calcium in the blood (hypocalcemia), low levels of potassium in the blood (hypokalemia), and high levels of phosphorus in the blood (hyperphosphatemia). Magnesium deficiency can also cause heart arrhythmias.

The Magnesium Forms For Better Results

​Magnesium is an abundant mineral in the body that plays an important role in many physiological processes. Magnesium deficiency can lead to a variety of health problems, including fatigue, muscle cramps, anxiety, and irregular heartbeat. 

We have already discussed the mental symptoms of low magnesium in another article and conclude that supplementing can help!

There are many different magnesium supplements on the market, and the type of magnesium you choose can make a big difference in terms of absorption and efficacy. Some forms of magnesium are better absorbed than others, and some forms are better suited for specific purposes. 

magnesium form for better result

For instance, magnesium citrate is a good choice for people who need to boost their magnesium levels quickly. In contrast, magnesium glycinate is a better choice for those who want to improve their sleep quality.

When choosing a magnesium supplement, it is important to consider your needs and preferences. But how can you choose out of many forms?

Different Forms of Magnesium

  1. Magnesium Oxide
  2. Magnesium Citrate
  3. Magnesium Glycinate
  4. Magnesium Malate
  5. Magnesium L-Threonate
  6. Magnesium Taurate
  7. Magnesium Orotate
  8. Magnesium Chloride
  9. Magnesium Chelate
  10. Magnesium Sucrosomial
  11. Magnesium Aspartate

Let’s say that those are the 11 most common magnesium forms. But, which one should you get?

To answer this, we need to start somewhere. And in this case, the best place to start is what most people are using.

What Is The Most Common Magnesium Form?

The most common form of magnesium supplements is magnesium oxide. Magnesium oxide is widely available and often used as a magnesium supplement due to its relatively low cost. However, because it is in abundance and cheap, it does not mean that is the best choice. Instead, there are critical reasons to choose another magnesium form.

Magnesium Oxide Supplements on Amazon

Why Should I Avoid Magnesium Oxide?

Magnesium oxide is one of several magnesium compounds available in supplement form, but it is not always considered the best choice due to certain characteristics:

  • Magnesium oxide has low bioavailability, meaning less magnesium is absorbed compared to other forms. This is because magnesium oxide is less soluble in water and may not be as effectively absorbed in the digestive tract.
  • Some people may experience gastrointestinal discomfort, including diarrhea and abdominal cramps, when taking magnesium oxide supplements. This is often a result of the unabsorbed magnesium drawing water into the intestines.
  • Magnesium oxide supplements typically contain a lower percentage of elemental magnesium compared to other forms. So, you may need to take a higher dose to achieve the desired intake of elemental magnesium.
  • People with conditions that affect their ability to absorb magnesium efficiently, such as gastrointestinal disorders, may not benefit as much from magnesium oxide due to its lower absorption rate. Other forms of magnesium, such as magnesium citrate or magnesium glycinate, may be better suited for them.
  • Some individuals use magnesium oxide specifically as a laxative due to its ability to draw water into the intestines. While this effect can be helpful for occasional constipation, it’s not ideal for those seeking magnesium supplementation for other health reasons.

For these reasons, many individuals and healthcare professionals prefer other forms of magnesium supplements. Forms with higher bioavailability. They are less likely to cause gastrointestinal upset, and they provide a more concentrated source of elemental magnesium.

several magnesium forms

In summary:

  • Pros: Commonly available and inexpensive.
  • Cons: Lower bioavailability and can cause gastrointestinal issues.
  • Usage: Recommended for short-term relief of acid reflux, indigestion, and constipation.

Said that, what are your alternatives?

Types of Magnesium and Their Uses

1. Magnesium Citrate

  • Pros: Better absorption than magnesium oxide. It also acts as a mild laxative.
  • Cons: Can cause loose stools at higher doses.
  • Usage: Often used to treat constipation and sometimes for magnesium deficiency.
Magnesium Citrate Supplements on Amazon

2. Magnesium Glycinate

  • Pros: High bioavailability and less likely to cause laxative effects. Often recommended for its calming effects.
  • Cons: It may be more expensive than other forms.
  • Usage: Ideal for those who need to correct a deficiency without gastrointestinal side effects. It is also suggested for anxiety, insomnia, and chronic stress.
Magnesium Glycinate Supplements on Amazon

3. Magnesium Malate

  • Pros: High bioavailability. Malate (malic acid) is involved in energy production.
  • Cons: It can cause digestive upset in some people.
  • Usage: Often recommended for fatigue and muscle pain.
Magnesium Malate Supplements on Amazon

4. Magnesium L-Threonate

  • Pros: Has a unique ability to penetrate the brain and enhance the receptors involved in learning and memory.
  • Cons: More expensive and less research on long-term effects.
  • Usage: Recommended for cognitive function, brain health, and age-related memory decline.
Magnesium L-Threonate Supplements on Amazon

5. Magnesium Taurate

  • Pros: Combines magnesium with taurine, a calming amino acid. Good cardiovascular effects.
  • Cons: Can be more expensive and not as readily available.
  • Usage: Often recommended for heart health and managing blood pressure.
Magnesium Tuarate Supplements on Amazon

6. Magnesium Orotate

  • Pros: Magnesium is bound to orotic acid, which supports heart health and energy production.
  • Cons: More expensive and less research compared to other forms.
  • Usage: Used for heart health and athletic performance.
Magnesium Orotate Supplements on Amazon

7. Magnesium Chloride

  • Pros: Good bioavailability and has a chloride component that aids in digestion.
  • Cons: Can cause stomach upset and diarrhea in higher doses.
  • Usage: Often used in topical applications for muscle soreness. Also used orally for magnesium replenishment.
Magnesium Chloride Supplements on Amazon

8. Magnesium Chelate

  • Pros: Highly absorbable form, bound to multiple amino acids.
  • Cons: It can be more expensive than simpler forms.
  • Usage: Recommended for general magnesium supplementation without specific health targets
Magnesium Chelate Supplements on Amazon

*Magnesium Glycinate is a form of Magnesium Chelate

9. Magnesium Sucrosomial

  • Pros: Enhanced absorption technology; less likely to cause gastrointestinal distress.
  • Cons: Newer and more expensive; less research available.
  • Usage: Suggested for those with sensitive digestive systems needing magnesium supplementation.

READ ALSO: Nootropics for Brain Fog: Which Supplements Actually Work?

10. Magnesium Aspartate

  • Pros: Good bioavailability; magnesium bound to aspartic acid.
  • Cons: Aspartic acid can be excitatory, potentially offsetting magnesium’s calming effect.
  • Usage: Recommended for those seeking a balance of absorption and cost, though not typically the first choice for specific health issues.
Magnesium Aspartate Supplements on Amazon

Conclusion: Magnesium Forms for Every Goal

Each form of magnesium has its unique properties and applications. The choice depends on individual needs, health conditions, and specific health goals.

In summary for:

  • Energy Production and Muscle Pain: Magnesium Malate
  • Cognitive Health and Brain Function: Magnesium L-threonate
  • Relaxation and Sleep Support: Magnesium Glycinate
  • Cardiovascular Support: Magnesium Taurate
  • Athletic Performance: Magnesium Orotate
  • General Supplementation: Magnesium Citrate or Complex Magnesium (Multiform)
magnesium types and their use
“Different goal; different form!”

Why Choose a Complex Magnesium Supplement?

Opting for a complex magnesium supplement offers a holistic approach to magnesium supplementation. It incorporates various types of magnesium, each with its distinct benefits. This strategy ensures a broader spectrum of health advantages, as different forms target different functions. For instance, while one form might support heart health, another could be more effective for stress relief or muscle recovery.

Additionally, multiform supplements address the issue of absorption and tolerance diversely. They blend highly bioavailable forms with those gentler on the digestive system. Thus maximizing the body’s uptake of magnesium while minimizing potential discomfort.

This synergy not only amplifies the overall effectiveness of the supplement but also adds a layer of convenience. A complex magnesium supplement simplifies this process into a single, more comprehensive solution.

Disclaimer: The following information contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. If you buy via this link you support our efforts to keep going. Keep in mind that we suggest only products that deserve our recommendation. But, please advise your physician before you make any adjustments to your diet and or supplementation.

Recommendation: Magnesium Breakthrough of BiOptimizers

The complex magnesium supplement contains not only 2 or 3 but 7 different forms of Magnesium.

And all of them are highly absorbable!


  • Magnesium Glycinate
  • Magnesium Taurate
  • Magnesium Orotate
  • Magnesium Sucrosomial
  • Magnesium Citrate
  • Magnesium Chelate
  • Magnesium Malate

Other characteristics of Magnesium Breakthrough

  • 500 mg of elemental Magnesium per serving size
  • High-quality product
  • Vegan
  • Gluten-free
  • Soy-free
  • Made in USA
  • GMP Certified
You can purchase your Magnesium Breakthrough either from Amazon or from the BiOptimizers website.

Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science. But, please advise your physician before you make any adjustments to your diet and or supplementation.


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READ ALSO: Mental Symptoms of Low Magnesium: What Reddit Won’t Tell You!