Choosing the Right Magnesium Supplement: A Guide to the Different Forms

Reviewed by: Natalie Rouse, Registered Nutritionist

Magnesium is one hardworking mineral, involved in hundreds of processes within our bodies, including muscle function, energy production and even sleep. With such a long to-do list, maintaining our Magnesium levels is a smart choice for our bodies.

While you can find plenty of options on pharmacy shelves or online, choosing the right Magnesium supplement can be tricky, as it comes in various forms and guises. 

As Natalie Rouse, Registered Nutritionist and Head of Nutrition at Free Soul says, “Some forms of Magnesium are more suitable for people looking to support more restful sleep, while others may help with supporting energy levels. Understanding the difference can help you choose the right supplement for your needs.”

While there are over 10 forms of Magnesium, fewer are used in dietary supplements and some are more suited for certain health needs than others. 

Why Magnesium is important for your health

Magnesium has an impressive repertoire of responsibilities, playing a part in over 300 biochemical reactions in the body. These include:

• Muscle function – Magnesium contributes to muscle contractions and relaxation. It’s often studied for its impact on muscle cramps and soreness.
• Sleep – Known to play a role in melatonin regulation (your sleep-wake hormone), Magnesium is commonly used by people looking to wind down at night. 
• Bone health – While Calcium and Vitamin D get most of the attention in this department, Magnesium also helps maintain normal bone structure.
• Stress response – Magnesium supports the HPA axis (the body’s stress response system) and may help manage cortisol levels.
• Nerve transmission – By regulating the flow of calcium into nerve cells, Magnesium keeps signals steady and helps support a calm and balanced nervous system.
• Hormonal balance – During times of hormonal change, such as menstruation, Magnesium can help with internal balance and emotional wellbeing.

• Energy support – Magnesium contributes to the body’s energy production cycle, helping to reduce tiredness and fatigue.

Natalie explains, “Magnesium is in high demand, but many people don’t get enough from diet alone. It’s not always obvious when your levels are low, but some signs could be muscle cramps, feeling fatigued, poor sleep quality, and even a low mood.” 

Different forms of Magnesium and their benefits

There are multiple different types of Magnesium and some might be easier for your body to absorb, while others have specific benefits tied to sleep or energy. Here’s a breakdown of the forms most commonly found in supplements and what each one might be used for:

Magnesium Glycinate

A popular choice for people looking to unwind at night, Magnesium Glycinate is a favourite in blends that support sleep and some good old R&R. It’s known for its high bioavailability, meaning your body can absorb it more easily. Plus, it’s gentle on the stomach, making it a good option if you’re taking Magnesium for the first time.  

Magnesium Citrate

This is another highly absorbable form, often found in supplements focused on digestion and regularity. It acts as an osmotic laxative, drawing water into the gut, which can help keep things moving smoothly as part of a balanced, fibre-rich diet.

Magnesium Malate

A compound that combines two energy friendly ingredients in one–Magnesium and malic acid. The latter is naturally found in fruit, like apples, and is involved in the body’s energy production cycle. Coupled with Magnesium’s contribution to energy metabolism, this is a popular choice for energy-focused blends.

Magnesium Oxide

Magnesium Oxide isn't as easily absorbed as some other forms, making it less suitable for increasing Magnesium levels in the body. However, Magnesium Oxide is still used for digestive support and has been studied for its potential to relieve migraines, due to its involvement in nerve signalling and neurotransmitter regulation. 

Magnesium Threonate

This form of Magnesium has gained attention for its possible brain benefits, Some studies have suggested that Magnesium Threonate may be better able to cross the blood-brain barrier than other forms, which is why it’s often found in supplements designed to support focus and cognitive function. It’s a less common form in general supplements, but a favourite with those prioritising mental clarity. 

How to choose the right Magnesium Supplement for you

Which Magnesium supplement is right for you depends on your personal needs. As Natalie says, “Take stock of your biggest health priorities, whether that’s sleep, energy, or digestion, there’s a Magnesium blend to support it”. 

 Here is a quick reference guide on what to look for:

• For sleep – Magnesium Glycinate
• For digestion – Magnesium Citrate
• For energy – Magnesium Malate
• For focus – Magnesium Threonate
• For stress relief – Magnesium Glycinate
• For hormone balance – Magnesium Glycinate or Magnesium Citrate

When choosing your supplement, keep in mind those forms with the highest absorption rate (Magnesium Glycinate, Magnesium Citrate, etc.) and check if any beneficial extras have been added, such as zinc or turmeric. 

Always check the label carefully to make sure you’re only getting purposeful, high-quality ingredients, without any unnecessary sugar or additives.

Many supplements will contain a blend of different forms to cover a range of benefits. Free Soul’s 4-in-1 Magnesium + Turmeric contains a blend of Magnesium Glycinate, Citrate and Malate to support healthy sleep, steady energy and normal digestion.

How to take Magnesium for maximum benefit

Natalie advises, “The best time to use Magnesium depends on what you’re hoping to get out of it. If you’re looking for more stable energy throughout the day, take it in the morning. If your goal is more restful sleep, try taking it 1-2 hours before bed. And if you’re using it to support muscle recovery, pre-workout is a good time to add it into your routine. However, the most important thing is consistency”.

Most forms of Magnesium can be taken with or without food, although Magnesium Oxide is best consumed with a meal to aid absorption. It’s also generally safe to take alongside other supplements, so it can fit into your current wellbeing routine easily.

The NHS recommends Magnesium intake of 270 mg a day for adult women. Some supplements can contain slightly more than that to help replenish levels that might be depleted–after exercise or during hormonal shifts, for example. Always choose a trusted brand and be sure to follow the recommended dosage on the product label.

FAQs About Magnesium Supplements

What do Magnesium supplements do?

They may help support more restful sleep, energy production, and digestion. Magnesium supplements can also play a role in easing muscle soreness and helping your body feel more balanced during stressful times. 

Which form of Magnesium is best?

Which is the best magnesium supplement for you depends on your personal needs. Some magnesium forms, like Magnesium Glycinate, are preferred for helping with sleep support. Others, like Magnesium Malate, are more suitable for supporting energy levels. 

How do I choose the right Magnesium supplement?

Think about what you most hope to gain from taking Magnesium and let that guide your choices. This includes the form of magnesium, but also any additional vitamins and minerals included in the supplement. 

What form of Magnesium supplement is best absorbed?

Magnesium Glycinate, Citrate, and Malate are all known for their high bioavailability. Other forms, such as Magnesium Oxide, have other benefits but are not as easily absorbed. 

What should I look for when buying Magnesium supplements?

Focus on trusted brands with supplements that only contain quality, purposeful ingredients, without added sugars, artificial ingredients, or unnecessary fillers.