Magnesium Types

Magnesium Threonate

Magnesium L-Threonate (magnesium threonate for short) is a synthesized form of magnesium mixed with threonic acid, creating a salt. This form of magnesium is thought to cross the blood-brain barrier more easily than other forms of magnesium, which means that it can be used to raise magnesium levels in the brain more quickly.

In addition, some studies have found that magnesium threonate may be useful for enhancing various cognitive functions, including learning and memory. However, these studies have been conducted largely on animal subjects, not humans. One small study on humans found that administration of a 2 grams per day magnesium threonate supplement led to improvements in various memory tests. Still, more research needs to be done here to determine the effects of this supplement on memory and other cognitive functions.

Pros

  • Easily absorbed, good for cognitive and mood-related needs

Cons

  • Still needs more research, as most of the research done on magnesium Threonate is on animal subjects

Magnesium Malate

Magnesium malate is a combination of magnesium and malic acid, a type of acid found in various fruits and vegetables. Some studies have found that magnesium malate is the most bioavailable form of magnesium compared to others, which means that your body can use more of it than other forms.

Because malic acid is sometimes used to reduce muscle pain and fatigue, magnesium malate is sometimes used for relieving pain in chronic conditions like fibromyalgia. One study found that fibromyalgia patients who were given an oral dosage that included a combination of 300–600 mg magnesium and 1200–2400 mg of malate saw improvements in their reported muscle pain. However, the research here is still fairly inconclusive.

Pros

  • High bioavailability, best used for chronic pain and chronic fatigue

Cons

  • Research is still inconclusive when it comes to chronic pain management

Magnesium Taurate

Magnesium taurate is created by bonding magnesium to taurine, an amino acid.

Taurine is thought to have anti-inflammatory properties that are sometimes linked to protection against cardiovascular conditions. As such, a magnesium taurate supplement at doses of around 500–1000 mg a day may be a good option if your goals are to reduce blood pressure and protect against heart disease. There’s also some evidence that magnesium taurate may be helpful for improving blood sugar levels in subjects with diabetes at doses of 250 mg per day.

Pros

  • Best for those with high blood pressure or cardiovascular diseases and/or for people looking to improve their blood sugar levels

Cons

  • May be less suitable for people looking to use magnesium for brainpower or mood boosting

Magnesium Citrate

Magnesium citrate is created by bonding magnesium to citric acid, an organic compound often found in citrus fruits. Magnesium citrate is considered one of the most bioavailable forms of magnesium supplements.

This form of magnesium is often used as a laxative to relieve constipation since it can increase the amount of water retained in the colon. However, it’s important to note that taking too much magnesium citrate can also be dangerous due to this laxative effect. Take no more than 200–400 mg of magnesium citrate per day until your bowel movements become regular again, and talk to your doctor to determine the right dose for your needs.

Pros

  • Most common and easily found magnesium form, high bioavailability

  • Can be used as a laxative

Cons

  • Can cause stomach upset, since it works best as a laxative

Magnesium Glycinate

Magnesium glycinates is a form of chelated magnesium, meaning that it is combined with an amino acid called glycine. Magnesium glycinate is most commonly used to reduce symptoms of depression and anxiety, as well as to promote relaxation. Some case studies have shown rapid improvements in depressive symptoms after administration of 125–300 mg. However, more research needs to be done to determine how magnesium glycinate can improve these mental health symptoms on a larger scale.

Magnesium bisglycinate is also easily digestible when compared to other forms, which may make it a better choice for people with sensitive stomachs when comparing forms like magnesium glycinate vs citrate.

Pros

  • Best for promoting relaxation and sleep, as well as reducing anxiety

  • Highly bioavailable and gentle on the stomach

Cons

  • Generally more expensive than other forms of magnesium