Unlocking the Magic of Magnesium Discover the Surprising Benefits of Different Types for Your Body

Sarah Flower
May 28
5 min read

Updated: Jun 11

Which Magnesium Is Right for You? A Guide to Citrate, Glycinate, Threonate & Malate

Magnesium has got to be my number one mineral supplement for men and women. It really is a miracle mineral but unfortunately, many of us simply don’t get enough magnesium from our diet. This could be our reliance on processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium-rich foods.

Did you know?

There are over 3,750 magnesium binding sites on proteins within the human body. It is required for over 300 biochemical reactions within the body including energy metabolism, DNA replication, protein synthesis, and detoxification.
It is needed for the production of ATP, our main energy form for all bodily functions.
It plays a vital role in maintaining the electrical charge of cells, especially for the heart, blood vessel muscles, and bowel muscles.
It regulates our blood sugar, maintains our bones and teeth, boosts our immune system, and can even protect us from allergies.
Helps to regulate calcium, potassium, and sodium. For example, a high calcium diet can lead to calcium dumping as there is a higher level of calcium in the body – Magnesium can help to balance this and help prevent any accumulation.

Surprisingly, many people are not aware of the various types of magnesium supplements available and how they can cater to specific health needs. In this article, we will explore some of the most popular types of magnesium—magnesium citrate, magnesium glycinate, magnesium threonate, and magnesium malate—each with unique benefits that can help you lead a healthier life.

Many cheap high street magnesium supplements use inferior forms such as magnesium oxide or magnesium carbonate. While these look impressive on the label due to their high elemental magnesium content, they’re poorly absorbed by the body – in fact, studies show absorption rates as low as 4%. This means they often pass straight through your system, offering little therapeutic benefit and sometimes causing digestive upset. For real results, it’s worth investing in more bioavailable forms like magnesium glycinate, malate, or citrate, which your body can actually use.

The Importance of Magnesium

Magnesium is vital for energy production, muscle function, and bone health. It helps regulate the nervous system and maintain hormone balance. In fact, approximately 50% of the body's magnesium is stored in the bones, emphasising its importance for skeletal integrity. Ensuring adequate magnesium intake is essential for both physical and mental well-being.

Since the body cannot produce magnesium on its own, it must be obtained through diet or supplements. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains. However, for many, dietary sources may not fulfil their individual needs, often due to poor soil quality, food processing and cooking techniques. This lack of dietary coverage is one reason why magnesium supplements are gaining popularity.

The Benefits of Magnesium Citrate

Eye-level view of piles of magnesium citrate capsules on a wooden table — Magnesium citrate capsules ready for supplementation.

Magnesium citrate is one of the most popular magnesium supplements. This combination of magnesium and citric acid enhances its absorption in the body, making it a favourite choice among users.

Key Advantages:

Digestive Health: Magnesium citrate serves as a gentle laxative, particularly beneficial for individuals prone to constipation. It increases water in the intestines, helping to promote regular bowel movements. Studies show that around 20% to 30% of adults face occasional constipation, making this supplement a practical option.
Relaxation and Sleep: Many choose magnesium citrate to help manage anxiety and improve sleep quality. By relaxing muscles and calming the nervous system, it supports a smoother transition into restful sleep.
Athletic Performance: This form of magnesium is especially beneficial for athletes. It plays a role in muscle contractions and may help lower the chances of cramps. Research indicates that using magnesium supplements can reduce muscle cramping by as much as 25% during intense workouts.

The Benefits of Magnesium Glycinate

Close-up view of magnesium glycinate capsules placed on a white background — Magnesium glycinate capsules for better absorption and relaxation.

Magnesium glycinate boasts excellent absorption due to its bonding with the amino acid glycine. This can make it a gentler option for individuals with sensitive stomachs. This is one of the best forms of magnesium for relaxation and aid sleep.

Key Advantages:

Anxiety Reduction: Magnesium glycinate promotes overall relaxation and has calming effects. More than 31% of adults experience symptoms of anxiety, making this form valuable for those seeking to reduce stress levels.
Better Sleep Quality: Similar to magnesium citrate, it helps create a balanced sleep-wake cycle, ensuring whether you're getting 6 or 8 hours of sleep, you feel rested.
Muscle Recovery: This type of magnesium supports post-exercise recovery, reducing muscle soreness by as much as 20% after workouts, which can improve overall performance.

The Benefits of Magnesium Threonate

High angle view of magnesium threonate supplements arranged neatly on a table — Magnesium threonate supplements designed for cognitive function.

Magnesium threonate is a newer form of magnesium created from L-threonic acid. Its benefits focus more on cognitive function.

Key Advantages:

Enhanced Brain Health: Magnesium threonate is effective at crossing the blood-brain barrier, which can improve memory and learning. Research suggests it may enhance memory formation by nearly 20%.
Protective Effects: Some studies propose that magnesium threonate could help shield brain cells from damage, which may contribute to long-term brain health.
Mood Regulation: This form of magnesium has shown potential in regulating mood and may help alleviate symptoms of depression and anxiety disorders, impacting around 7% of the adult population.

The Benefits of Magnesium Malate

Magnesium malate combines magnesium with malic acid and is known for its energizing effects.

Key Advantages:

Boosting Energy: Magnesium malate assists in the production of ATP (adenosine triphosphate), the essential energy molecule in our cells. This makes it particularly valuable for individuals experiencing chronic fatigue, with studies indicating that it can enhance energy levels by around 15%.
Muscle Function: Like other forms, magnesium malate supports muscle recovery and decreases post-exercise soreness, which can be beneficial for both casual gym-goers and serious athletes.
Fibromyalgia Relief: Some research suggests that magnesium malate can alleviate symptoms of fibromyalgia, a condition affecting about 2% of the population. This makes it a viable supplement option for those managing chronic pain.

Summing It Up

Overall, magnesium is an essential mineral your body relies on for numerous functions. Understanding the different types of magnesium supplements helps you choose the one that suits your health needs best. Whether you want to enhance digestive health with magnesium citrate, promote relaxation with magnesium glycinate, boost cognitive function with magnesium threonate, or increase energy with magnesium malate, there is a formula that aligns perfectly with your health goals.

Incorporating the right type of magnesium into your daily regimen can unlock numerous health benefits, improving your overall well-being. Always consult your healthcare provider before starting any supplement to ensure you select the best option for your individual health journey.

By educating yourself on these various forms of magnesium, you take a significant step toward nurturing your health. Unlock the magic of magnesium today and discover how it can transform your body and mind!