Magnesium plays a key role in just about every important function in the body such as energy production, DNA protection, bone and heart health, nerve signalling, muscle relaxation and control, stress management and mood.

You might be looking to boost your magnesium intake, or you want to reap some of the many benefits such as promoting restful sleep or PMS cramp relief, to name a few. Since the absorption of magnesium benefits vary widely depending on its form, you need to make sure you're picking the one that's best for your needs.

While there are many magnesium-rich foods, like nuts, beans, seeds, dark leafy greens, and whole grains, it can be difficult to get the appropriate levels through food alone. The UK population doesn't get enough magnesium through their diet alone, so it is often taken through supplementation.

Magnesium supplements are available in many forms, some of the most common being glycinate and citrate, Each form has different bioavailability, intended uses, and side effects so it is important to choose the correct magnesium supplement for your desired goal. If you are concerned about magnesium deficiency or looking to reap the sleep and relaxation benefits of magnesium, you'll want the glycinate form. Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer gastrointestinal side effects than other forms. If you are taking magnesium to address constipation and gut issues, the citrate form will be a better option.

 Let’s look at a few common forms of Magnesium that you can take in more detail.

Forms of magnesium

Magnesium citrate

Magnesium citrate is a form of magnesium that’s bound with citric acid.This acid is found naturally in citrus fruits and gives them their tart, sour flavour. Artificially produced citric acid is often used as a preservative and flavour enhancer in the food industry.  Magnesium citrate is one of the most common magnesium formulations. Some research suggests that this type is among the most bioavailable forms of magnesium, meaning that it’s more easily absorbed in your digestive tract than other forms. It’s typically taken orally to replenish low magnesium levels. Due to its natural laxative effect, it’s also sometimes used at higher doses to ease constipation.

Magnesium glycinate

Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes. Glycine is often used as a standalone dietary supplement to improve sleep and help with stress and treat a variety of inflammatory conditions, including heart disease and diabetes. Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia.

Magnesium lactate

Magnesium lactate is the salt formed when magnesium binds with lactic acid. This acid is not only produced by your muscle and blood cells but also manufactured for use as a preservative and flavouring agent. Magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages. It’s less popular as an over-the-counter dietary supplement. Magnesium lactate is easily absorbed and may be a little gentler on your digestive system than other types. This is particularly significant for people who need to take large doses of magnesium regularly or don’t easily.

Magnesium malate

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often used as a food additive to enhance flavour or add acidity. Magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels. Some people report that it’s gentler on your system and may have less of a laxative effect than other types. This may be beneficial, depending on your specific needs. Magnesium malate is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.

Magnesium oxide

Magnesium oxide is a salt that combines magnesium and oxygen. It naturally forms a white, powdery substance and may be sold in powder or capsule form. This type isn’t typically used to prevent or treat magnesium deficiencies, as some studies report that it’s poorly absorbed by your digestive tract. Instead, it’s more frequently used for short-term relief of uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation. It may also be used to treat and prevent migraines

Magnesium chloride

Magnesium chloride is a magnesium salt that includes chlorine — an unstable element that binds well with other elements, including sodium and magnesium, to form salts. It is well absorbed in your digestive tract, making it a great multi-purpose supplement. You can use it to treat low magnesium levels, heartburn, and constipation. Magnesium chloride is most frequently taken in capsule or tablet form but also sometimes used in topical products like lotions and ointments. Although people use these skin creams to soothe and relax sore muscles,

Magnesium taurate 

Magnesium taurate contains the amino acid taurine. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar and support healthy blood pressure.

Magnesium sulphate

Magnesium sulphate is formed by combining magnesium, sulphur, and oxygen. It’s commonly referred to as Epsom salt. It’s white with a texture similar to that of table salt. It can be consumed as a treatment for constipation, but its unpleasant taste leads many people to choose an alternative form for digestive support. Magnesium sulphate is frequently dissolved in bathwater to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skin care products, such as lotion or body oil.