1. Magnesium Glycinate
Magnesium glycinate is the easiest form of magnesium for your body to absorb. As a result, it’s gentler on your stomach and much less likely to cause diarrhea (5). Magnesium glycinate benefits include better sleep, better heart health, anti-inflammatory perks, and better management of blood sugar in people with diabetes (6). Magnesium glycinate is also thought to help manage depression, anxiety, and stress (7).
2. Magnesium Oxide
Magnesium oxide has the highest potency among magnesium supplements (8). Magnesium oxide is usually used for short-term soothing of digestive issues, like indigestion, heartburn, or constipation. Some people also take magnesium oxide to manage migraines (9, 10).
3. Magnesium Citrate
This form of magnesium is naturally found in citrus. It’s one of the more bioavailable forms of magnesium supplements, which means that it’s easier for your body to absorb (11).
Magnesium citrate may be taken for magnesium deficiency, but it’s known for its natural laxative effect so some people prefer a form of magnesium that’s easier on the stomach. However, when taken in higher doses, magnesium citrate is a great option for treating constipation.
Magnesium citrate may also help manage symptoms of depression and anxiety, but more research is needed to know for sure (12).
4. Magnesium Malate
Magnesium malate is a fantastic option for treating a magnesium deficiency because it’s easily absorbed in the body’s digestive tract (13). It’s also thought to be more gentle on the stomach (14).
5. Magnesium L-threonate
Magnesium L-threonate is also easy for the body to absorb, and may be the best option for increasing the amount of magnesium in your brain cells (15). As a result, it may help manage certain brain-related health issues, like age-related memory loss or depression.
6. Magnesium Chloride
This form of magnesium is easy for the digestive tract to absorb. It can be taken for magnesium deficiency, constipation, or heartburn (16). Magnesium chloride is sometimes used in topical skin creams to aid in muscle recovery by soothing muscle tension, tightness, and stiffness (17).
7. Magnesium Orotate
Magnesium orotate is another form of magnesium that’s gentle on the stomach. Some studies suggest that magnesium orotate may boost heart health, but more research is needed (18). It also may help manage heart disease (19).
8. Magnesium Taurate
Magnesium taurate includes an amino acid called taurine. This form of magnesium may help manage blood sugar and blood pressure while potentially improving heart health (20, 21, 22, 23, 24).
9. Magnesium Lactate
Magnesium lactate isn’t a common magnesium supplement, but it’s often used as a food additive. It’s somewhat easier on your digestive system than some other forms of magnesium, so it may be helpful for people with sensitive stomachs (25).
Early research indicates that magnesium lactate may help with managing anxiety and stress (26).
10. Magnesium Sulfate
Magnesium sulfate is more commonly known as Epsom salt. Some people take it for constipation, but it’s more well-known as an ingredient that’s dissolved into bathwater for pain relief and relaxation.
