DIFFERENT FORMS OF MAGNESIUM AND SOME OF THEIR BENEFITS
Updated: Oct 17
There are many forms of magnesium, and each one has its own strengths. Here's a quick look at the most common forms, plus the ones I use.
A quick-view graphic with the key points is at the bottom of this post.
The supplements recommended by Rise Above Lyme are listed at the bottom of this post for easy shopping.
My video on magnesium, where I explain the different types and their benefits:
WHY MAGNESIUM MATTERS
- Magnesium helps with more than 300 processes in the body, including muscle and nerve function, energy, blood sugar, blood pressure and bone health.
- Nearly half of Americans (48%) get less magnesium from food and drinks than they need, according to the NIH.
- People with digestive problems, type 2 diabetes or alcohol dependence, and older adults, are more likely to run low.
- Early signs of low magnesium can include loss of appetite, nausea, fatigue and weakness. As it gets worse, it can lead to numbness, tingling, muscle cramps, personality changes and an abnormal heart rhythm.
- That's why keeping your magnesium at a good level is so important for your health. If you think you may be low, talk with your doctor.
MAGNESIUM MALATE: ONE OF MY FAVORITES
- One of my two favorites, along with neuro magnesium, and the one my doctor recommends most.
- It's the one my doctor usually recommends first whenever I'm dealing with any kind of muscle pain or aching, and it's the one I always increase.
- In a 2019 animal study, magnesium malate had the highest absorption over time of the forms tested.
MAGNESIUM GLYCINATE: SLEEP AND MENSTRUAL CRAMPS
- In a 2025 study of adults with poor sleep, magnesium bisglycinate improved insomnia scores a little more than a placebo, and it was well tolerated.
- My post on magnesium and menstrual cramps:
MAGNESIUM L-THREONATE: BRAIN
- One of my two favorites, along with malate.
- Known for crossing the blood-brain barrier.
- It can cost more, and you may need more capsules than with other forms.
- My post on neuro magnesium:
MAGNESIUM TAURATE
- Magnesium paired with the amino acid taurine.
- In the same animal study, magnesium acetyl taurate reached the highest levels in the brain.
MAGNESIUM CITRATE: OXALATES
- One of the better-absorbed forms.
- Also sold as a laxative for occasional constipation.
- Sometimes taken with meals by people watching oxalates. My oxalates post:
MAGNESIUM CHLORIDE
- Another well-absorbed form.
MAGNESIUM OXIDE: CONSTIPATION AND MIGRAINES
- A popular choice for constipation. In 2023, the American College of Gastroenterology and the American Gastroenterological Association suggested magnesium oxide for adults with chronic constipation, though the evidence is still limited.
- Not absorbed as well as citrate, chloride, aspartate or lactate.
- Magnesium is considered probably effective for preventing migraines, but the amounts used are high, so it should only be used with your doctor's guidance.
OTHER FORMS YOU MAY SEE
- Aspartate: magnesium bound to aspartic acid, an amino acid. Better absorbed than oxide.
- Lactate: magnesium bound to lactic acid. Better absorbed than oxide.
- Gluconate: magnesium bound to gluconic acid. More likely to cause loose stools.
- Carbonate: a mineral form of magnesium. More likely to cause loose stools.
- Orotate: magnesium bound to orotic acid.
MAGNESIUM ON THE SKIN
- My favorite magnesium lotion for pain is Ancient Minerals Magnesium MSM Lotion (ultra). Code RISEABOVE saves on their site:
PLEASE BE CAREFUL
- Talk with your doctor before adding anything.
- If you have kidney disease, check with your doctor before taking magnesium.
- Magnesium can affect how some antibiotics and bone medications are absorbed, so ask your doctor or pharmacist about timing.
- Some forms, like oxide, carbonate and chloride, are more likely to cause loose stools.
FIND THE PRODUCTS
Anyone can get 25% off when signed up under the Rise Above Lyme Fullscript discount:
I used this one for a long time. MagSRT B-Free by Jigsaw Health (slow-release magnesium malate):
This is a nice combination of magnesium L-threonate, malate and glycinate. OptiMag Neuro by Xymogen comes in capsules or powder. I choose the unflavored powder because I don't want any added flavors I could be sensitive to.
Capsules:
Unflavored powder:
More magnesium malate options:
Magnesium Malate by Integrative Therapeutics:
MagPure Malate by Jigsaw Health:
Magnesium (glycinate/malate) by Vital Nutrients:
Magnesium Malate Powder by Seeking Health, if you'd rather not take pills:
Magnesium Malate Chewable by Seeking Health:
RELATED POSTS
Neuro magnesium (L-threonate):
Magnesium and connection to vitamin D:
Magnesium and menstrual cramps:
Oxalates:
Ancient Minerals pain cream:
Nutrasal, an awesome multi-use product:
Detox bath:
Sleep solutions:
RESEARCH
NIH Office of Dietary Supplements magnesium fact sheet (updated 2026):
2025 study on magnesium bisglycinate and sleep:
2026 study on magnesium L-threonate:
American College of Gastroenterology on the 2023 constipation guideline:
MedlinePlus on magnesium citrate as a laxative:
Animal study comparing magnesium forms: Uysal N. and others, Biological Trace Element Research, 2019 (PubMed 29679349).
Disclaimer: Rise Above Lyme makes no claims about any possible benefit of using any product mentioned within this site. Always consult with your doctor before adding anything. The information shared is based on personal experience, years of accumulated researched resources from Lyme Literate doctors and polls conducted within Lyme groups from actual patient experience using these solution ideas.
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