You may have tried magnesium after a friend raved about it or after seeing a social post promising better sleep and calmer nerves. But if the supplement didn’t seem to deliver the results you were hoping for, don’t write it off just yet - you may have been using the wrong type.
First, it helps to understand what magnesium does. This essential mineral cannot be made by the body, yet it is involved in hundreds of functions - from regulating the nervous system and helping muscles relax, to boosting energy and supporting strong bones. The NHS recommends around 300mg a day for men and 270mg for women, but nearly half of adults are not hitting that target from diet alone. A deficiency often goes unnoticed and can leave people feeling drained, struggling with sleep or prone to cramps and headaches.
Magnesium supplements come in several different forms, such as citrate, glycinate and oxide. The second part of the name refers to the compound it is attached to, which dictates how well the body absorbs it and how it works once it’s in the system. Picking the right version can make all the difference.
Types of magnesium supplements
Here’s our guide to some of the most common types and what they are best for.
Magnesium glycinate
Commonly used for: Sleep, stress reduction and calming the nervous system
Magnesium glycinate (also known as bisglycinate) is made by binding magnesium to the amino acid glycine, known for its naturally calming properties. Because it is well absorbed and gentle on the stomach, it’s a popular pick for supporting relaxation and better quality sleep. It’s often recommended for calming the nervous system during perimenopause and menopause, when sleep can become lighter and stress levels higher. A study in the Journal of Research in Medical Sciences found that daily magnesium supplementation led to improvements in sleep quality and measures of insomnia.
Find it in Ancient + Brave True Magnesium, which also contains magnesium malate for energy and taurate for stress relief.
Magnesium citrate
Commonly used for: Digestive health, constipation and sluggish digestion
Magnesium citrate is magnesium fused with citric acid, which makes it easy for the body to absorb. It’s useful if your digestion is slow or you’re dealing with occasional constipation. It works by drawing water into the intestines, helping to soften stools and stimulate natural bowel movement.
Find it in Cytoplan Magnesium Citrate.
Magnesium malate
Commonly used for: Energy and muscle comfort
Magnesium malate is formed by combining magnesium with malic acid. If you often wake up feeling sluggish or find your muscles feel heavy and tired, this is a brilliant daytime option. It is a popular choice for supporting stamina and recovery, without the sleepy feel you get from other forms.
Magnesium oxide
Commonly used for: Short-term relief of heartburn or constipation
Magnesium oxide contains a high amount of magnesium combined with oxygen. The body doesn’t absorb it as efficiently as other forms, which means more of it remains in the digestive tract. This can help draw water into the intestines and aid bowel movements, making it a common choice for occasional digestive discomfort. However, some people may experience bloating, stomach cramps or looser stools, which is why it is only recommended for short-term use.
Find it in Bare Biology Ready & Rested.
Magnesium sulphate and chloride
Commonly used for: Relaxation, soothing muscles and easing tension
These forms of magnesium are most commonly found in bath salts, sprays and lotions. They are a popular choice for unwinding after a long day or soothing aching muscles after exercise. Try adding some magnesium flakes into a warm bath or massaging a lotion onto the skin as part of an evening ritual to help relax the body and ease tension.
Find it in Verden Nocturne Bath Salts.
Many supplements combine different forms of magnesium and these blends can be ideal for those looking for all round support with sleep, stress relief, energy, digestion and muscle comfort. Always consult with your GP if taking medications or if you have kidney issues.
