Magnesium plays a role in over 300 bodily functions—but not all forms work the same way. Whether you’re looking to improve sleep, ease digestion, boost brainpower, or calm your muscles, choosing the right type of magnesium makes all the difference. Here’s a quick guide to help you decide:

🛌 Magnesium Glycinate (Bisglycinate):
Best for: Sleep, stress, anxiety, muscle tension
The calm + sleep superstar.
Gentle and highly absorbable, this form is bound to the amino acid glycine—known for
its calming properties. Ideal for relaxing the mind, easing anxiety, and promoting restful
sleep.

🚽 Magnesium Citrate:
Best for: Occasional constipation, regular digestion support
Your go-to for digestion help.
Magnesium citrate is well-absorbed and draws water into the intestines, making it
helpful for relieving constipation. Just be cautious with the dose—it can work fast.

💩 Magnesium Oxide:
Best for: Occasional constipation, acid reflux
High content, low absorption.
Often used as a laxative or antacid, magnesium oxide contains a lot of elemental
magnesium—but it’s not well absorbed. Best used short-term and not ideal for deep
cellular support.

🧠 Magnesium L-Threonate:
Best for: Brain fog, focus, cognitive support
The brain-boosting form.
This form crosses the blood-brain barrier and may enhance memory, focus, and
cognitive clarity. Popular among biohackers and those looking to support long-term
brain health.

⚡ Magnesium Malate:
Best for: Energy, muscle pain, fibromyalgia
The energy and muscle support pick.
Bound to malic acid (found in apples), this form supports ATP production and may help
reduce muscle pain and fatigue—especially in people with fibromyalgia or chronic
fatigue.

❤️ Magnesium Taurate:
Best for: Heart health, blood pressure, calm focus
Your heart’s favorite magnesium.
Taurine + magnesium make a calming duo that supports heart rhythm and blood
pressure. This form may also help reduce anxiety while benefiting cardiovascular
function.

🧴 Magnesium Chloride:
Best for: Muscle recovery, topical use, general supplementation
Great for skin or everyday use.
This versatile form is well absorbed both orally and topically. Found in sprays, oils, and
bath flakes, it’s a solid choice for general magnesium support and muscle recovery.

🛁 Magnesium Sulfate (Epsom Salt):
Best for: Muscle relaxation, stress relief, detox (topical)
The soak-it-in solution.
Used in baths, this form helps relax sore muscles and reduce tension. It’s also believed
to support detox and calm the nervous system—great for unwinding after a long day.

🔄 Reacted Magnesium:
Best For: Quick relief, fast absorption, acute muscle or nerve support
The fast-acting form for when you need results.
Reactive magnesium typically refers to forms that are quickly absorbed and fast-acting in the body. These are often used in formulations targeting immediate effects, such as calming nerves or reducing tension on the spot. It’s often a combination or specialized version designed for rapid absorption.

For general inflammation management, magnesium glycinate and magnesium
citrate are typically the best options due to their high bioavailability and gentle effect on
the digestive system. Magnesium malate can be especially helpful for conditions with
chronic pain, while magnesium L-threonate is ideal for addressing neuroinflammation.
When choosing a magnesium supplement, it’s also important to consider your specific
health needs and consult with a healthcare provider to find the best option for you.