Magnesium, a vital mineral and electrolyte, is pivotal in numerous bodily functions, supporting over 300 enzymatic processes, including muscle and nerve function, blood glucose control, and energy production. Despite its importance, many people do not meet their daily magnesium requirements through their diet alone, leading to a growing interest in magnesium supplements. 

Simply Nutrients offers a diverse selection of magnesium supplements, including magnesium glycinate, citrate, and threonate, tailored to meet various health needs and preferences.

Understanding the Different Types of Magnesium Supplements

Magnesium supplements come in various forms, each with unique benefits and absorption rates. Understanding these differences can help you choose the supplement best suited to your health goals, whether that's digestive support, muscle function, or cognitive enhancement.

Here's more about the most popular types of magnesium supplements and who they're best for:

  • Magnesium Glycinate: Mag glycinate is highly absorbable and less likely to cause laxative effects than other forms of magnesium, making it ideal for those with sensitive stomachs who are seeking to improve sleep quality and support mental calmness. It also helps support healthy functions of your heart, neurological system, and muscles. You can find tips on finding the best magnesium glycinate supplement here.
  • Magnesium Citrate: This form is best known for its laxative effect and ability to prevent or treat constipation while supporting overall digestive health. It's often taken in powder form at night to help with regularity.
  • Magnesium threonate: If you're looking for brain support, unlike other forms of magnesium, magnesium threonate (also called magnesium L-threonate) is able to cross the blood-brain barrier, which may enhance its neurological effects. This special characteristic has led to its promotion as a potential supplement for improving memory, cognitive function, and overall brain health, especially among aging adults.
  • Magnesium Oxide: Mag oxide is often used for relief from acid reflux and indigestion. It's more likely to cause diarrhea than other forms like mag glycinate, so it's not always the best option for everyone.
  • Magnesium Malate: This form is often recommended for those looking for increased energy and muscle health, as it's involved in the Krebs cycle (which supports energy production).

Benefits of Magnesium Supplements

Incorporating magnesium supplements into your daily routine can offer a wide array of health benefits:

  • Supports Muscle and Nerve Function: Magnesium is crucial for muscle relaxation and nerve transmission, helping to prevent cramps and spasms.
  • Promotes Heart Health: Magnesium contributes to cardiovascular health by regulating heart rhythm and supporting normal blood pressure levels.
  • Enhances Sleep Quality: Magnesium's calming effect on the nervous system can improve sleep quality, making it easier to fall and stay asleep.
  • Bone Health: Magnesium works in concert with calcium and vitamin D to support bone health and density.
  • Mood Regulation: Adequate magnesium levels are associated with reduced symptoms of depression and anxiety, as well as enhanced sleep and, therefore, improved daytime energy.

Advantages of Chelated Magnesium Supplements (Such As Magnesium Glycinate)

Chelated magnesium, particularly magnesium glycinate, offers several advantages over other forms. The process of chelation binds magnesium to an amino acid (in this case, glycine), enhancing its absorption and making it more bioavailable to the body. 

As a form of chelated magnesium, magnesium glycinate is gentle on the stomach, reducing the likelihood of digestive discomfort often associated with other forms of magnesium supplements. 

Additionally, chelated magnesium is especially beneficial for those seeking to improve mental well-being and sleep quality, as glycine has calming properties that can enhance the magnesium's natural relaxation effects.


What's the best type of magnesium supplement to take overall?
It all comes down to your health goals and tolerance to different forms of magnesium. Consider your specific health needs, such as digestive health, sleep improvement, or muscle relaxation, and select a form of magnesium that best aligns with those goals. 

Is magnesium glycinate or citrate better?
If you're wondering about magnesium glycinate vs. citrate and which is the best option for your needs, consider the symptoms you're trying to treat and your primary health goals. Choose magnesium glycinate if you're having trouble sleeping, need enhanced calm and muscle relaxation, or want to support your mood.  Choose magnesium citrate if you're looking to boost your overall levels of magnesium and if you're working toward digestive regularity, fighting constipation, or looking for cardiovascular support. 

Can magnesium supplements be taken daily?
Yes, magnesium supplements can be taken daily, but it's important to adhere to the recommended dosage to avoid overconsumption and potential side effects like loose stools (this is less common with mag glycinate and more common with mag citrate or oxide).

Are there any side effects of taking magnesium supplements?
While magnesium supplements are safe for most people, taking high doses can lead to digestive issues, such as diarrhea or stomach pains. Starting with a lower dose can help minimize potential side effects. Switching the type of magnesium you take, such as to magnesium glycinate, can also be helpful.

When will I notice the benefits of taking magnesium supplements?
The timeframe for experiencing benefits can vary; many people notice improvements in constipation, sleep quality, and muscle relaxation within a few days of supplementing with magnesium, while other benefits, such as cognitive improvements from mag L-threonate, may take longer to manifest.

Key Takeaways on Magnesium Supplements

Magnesium supplements offer a practical solution to meeting daily magnesium requirements, supporting everything from muscle and nerve function to sleep and mood regulation. With a variety of forms available, including highly bioavailable chelated magnesium glycinate, Simply Nutrients provides options to suit every health need and preference. Understanding the different types of magnesium supplements and their specific benefits can help you make an informed choice, ensuring you receive the optimal support for your health and well-being.

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