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6 Main Types of Magnesium and How and When You Should Take Them

Magnesium is gaining widespread attention for its numerous health benefits, and more people are incorporating it into their wellness routines.

However, given the wide variety of magnesium supplements available, it’s crucial to understand which type suits your needs.

Here are common questions regarding magnesium:

  • “What type and how much magnesium should I take?”
  • “When and how is the best way to take magnesium?”
  • “What are the different types of magnesium and what do they do?”
  • “What is the best magnesium to take daily?”
  • “Which magnesium is best for sleep and anxiety?”

In this guide, we’ll delve into the world of magnesium, exploring its significance, its impact on the body, and the six main types of magnesium, helping you make informed choices for optimal health.

The Importance of Magnesium

Magnesium plays a vital role in our bodies, primarily in transporting electrolytes, including calcium and potassium, into cells.

This process is crucial for proper muscle function, especially in relation to the heart.

In fact, magnesium is considered one of the top nutrients for heart health.

It helps regulate the electricity of muscle firing, ensuring that muscles, including the heart muscle, function as they should.

Being deficient in magnesium can have far-reaching consequences.

It may lead to issues like arrhythmia, electrical imbalances, and weakness of the heart.

Additionally, magnesium deficiency can impact the digestive system, contributing to problems such as constipation, muscle pain, and overall stress on the body.

Certain medications, like diuretics and proton pump inhibitors, can strip magnesium from the system, which means supplementation is even more critical for those using these medications.

Benefits of Magnesium Supplementation

When you reintroduce magnesium into your system through proper supplementation, you can help strengthen your heart, facilitate normal muscle firing, experience relaxation, lower stress levels, reduce pain, and even speed up the digestive tract.

Magnesium supplementation is essential, especially in a world where chronic deficiency is prevalent.

Now, let’s explore the six main types of magnesium, each with its own unique characteristics and benefits.

1. Magnesium Citrate

Magnesium citrate is a common and popular form of magnesium.

It involves magnesium attached to citric acid.

This type is particularly effective for those dealing with constipation. Known for its natural laxative effect, magnesium citrate can help regulate and speed up the digestive system.

It’s often available in powder forms and has shown success in clinical settings, making it a go-to choice for individuals struggling with digestive issues.

2. Magnesium Glycinate

On the other end of the spectrum, we have magnesium glycinate.

While it has less of a laxative effect compared to citrate, it is also a less clean form of magnesium.

It’s a suitable option for those looking to avoid a strong digestive impact but still benefit from magnesium supplementation.

However, some may find it less ideal due to its slightly unclean nature.

3. Magnesium Chloride

For muscle-related issues and pain relief, magnesium chloride, typically found in oil form, is a good choice.

Applying magnesium oil directly to areas experiencing pain or cramping can be an effective way to absorb magnesium through the skin.

This method is particularly beneficial for athletes or individuals with physically demanding jobs because it can provide concentrated relief where it’s needed the most.

4. Magnesium L-Threonate

Magnesium L-threonate is a standout option due to its ability to cross the blood-brain barrier.

This form of magnesium is highly absorbable and bioavailable, ensuring a significant impact on the body’s magnesium levels.

Beyond its benefits for muscle relaxation and digestive health, magnesium L-threonate has been linked to improved concentration.

That makes it an excellent choice for those seeking cognitive benefits from magnesium supplementation.

5. Magnesium Orotate

Traditionally associated with heart health, magnesium orotate is another option worth considering.

However, some concerns about its cleanliness make it less popular than other forms.

While it may have benefits for the heart, alternatives like L-threonate or citrate might be more effective in getting magnesium into your system.

6. Magnesium Chelate

Found in food, magnesium chelate is a naturally occurring form of magnesium.

If you’re looking to increase your magnesium intake through your diet, consider incorporating magnesium-rich foods into your diet.

If you’re interested in learning more, check out this video discussing 20 foods that are high in magnesium, providing a natural and wholesome way to support heart health, muscle function, and digestive well-being.


In conclusion, understanding the diverse landscape of magnesium supplements empowers you to make choices that align with your specific health needs.

Whether you’re addressing digestive concerns, muscle pain, or cognitive function, there’s a magnesium supplement tailored to your requirements.

As with any supplement, it’s advisable to consult with a healthcare professional to ensure it complements your overall health strategy.

By incorporating the right magnesium supplement into your routine, you can unlock the myriad benefits this essential mineral offers, promoting a healthier, more balanced life.

Remember, you’re not just what you ingest; you’re what you absorb, so choose wisely to experience the real health benefits of magnesium.

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