The Ultimate Guide to Magnesium Supplements: Types, Uses, and Benefits
Glycinate, taurate, malate, citrate, L-threonate and more: which magnesium is best for sleep, anxiety, muscles, heart or constipation.
Quick answer
The best magnesium for you depends on your goal. For sleep, stress and anxiety, choose magnesium glycinate (also called bisglycinate). For brain health and memory, choose L-threonate. For heart health and blood pressure, choose taurate. For energy and muscle aches, choose malate. For constipation, choose citrate or milk of magnesia. Most adults need 310–420 mg of magnesium a day from food and supplements combined.
Why magnesium matters
Magnesium is an essential mineral involved in hundreds of processes in the body, including muscle and nerve function, energy production, sleep and blood sugar regulation. Many people don't get enough from their diet, and stress, exercise, alcohol and some medications can increase the body's needs.
Magnesium supplements come in many forms. The difference is what the magnesium is bound to, which changes how well it's absorbed, how gentle it is on the stomach, and what it's best used for. This guide explains each type so you can choose the right one.
Which magnesium is best? Choose by your goal
| Your goal | Best type of magnesium |
|---|---|
| Sleep, stress and anxiety | Glycinate (bisglycinate) |
| Brain health, memory and focus | L-threonate or acetyl taurate |
| Heart health and blood pressure | Taurate or orotate |
| Energy, muscle aches and fatigue | Malate |
| Constipation and regularity | Citrate or milk of magnesia |
| Cramps and exercise recovery | Malate, glycinate or ionic |
| Easy to take and for kids | Chewables |
Magnesium glycinate (bisglycinate)
Sleep, stress and relaxation
Magnesium glycinate, also called bisglycinate, is magnesium bound to the amino acid glycine. It's one of the most popular forms because it's well absorbed and gentle on the stomach, and glycine itself has calming properties.
- Calming: supports relaxation and a healthy stress response.
- Sleep: a popular choice for supporting restful sleep.
- Gentle: less likely to cause loose stools than citrate or oxide.
Ideal for: anyone wanting a well-tolerated, everyday magnesium, especially for sleep and stress.
Magnesium taurate
Heart health and nervous system support
Magnesium taurate combines magnesium with taurine, an amino acid that also supports the heart and nervous system.
- Cardiovascular support: supports healthy blood pressure and heart function.
- Nervous system support: may support sleep quality and help with headaches.
- Calming: helps soothe the nervous system.
Ideal for: heart health and people looking for a calming, well-absorbed form.
Magnesium citrate
Digestive health and regularity
Magnesium citrate is magnesium bound to citric acid. It's well absorbed and draws water into the bowel, which makes it useful for regularity.
- Well absorbed: dissolves easily, and is also available as a powder.
- Digestive health: helps relieve occasional constipation.
- Energy production: citrate is part of the body's energy cycle.
Ideal for: people with sluggish digestion or who want to maintain regular bowel movements.
Magnesium malate
Energy production and muscle recovery
Magnesium malate is magnesium bound to malic acid, found naturally in apples, which plays a role in cellular energy production.
- Energy: supports ATP production for sustained energy.
- Muscle recovery: helps ease muscle aches and cramps.
- Fatigue support: a popular choice for people dealing with ongoing tiredness and muscle discomfort.
Ideal for: active people and anyone with low energy or muscle aches.
Magnesium L-threonate
Brain health and cognitive function
Magnesium L-threonate (often sold as Magtein) was developed to raise magnesium levels in the brain. It's the form most often discussed for memory and cognitive health.
- Brain health: supports memory, focus and learning.
- Healthy ageing: studied for supporting cognitive function as we age.
- Sleep quality: supports relaxation and restful sleep.
Ideal for: students, professionals and anyone focused on brain performance. It's also a favourite of Dr Rhonda Patrick.
Milk of magnesia (magnesium hydroxide)
Occasional constipation and antacid
Milk of magnesia is a liquid suspension of magnesium hydroxide. It's a long-standing remedy for occasional constipation and indigestion. Unlike the other forms here, it's used short-term for relief rather than as a daily supplement.
- Constipation relief: a gentle osmotic laxative for occasional use.
- Antacid: helps neutralise stomach acid.
- Short-term use: follow the label, and see your doctor if constipation persists.
Ionic magnesium
Liquid magnesium for quick absorption
Ionic magnesium is a liquid concentrate, usually added to water, in which the magnesium is already dissolved.
- Easy to absorb: a good option for people who find tablets hard on digestion.
- Muscle relaxation: helps with cramps and spasms.
- Hydration: supports electrolyte balance during exercise.
Magnesium acetyl taurate
Cognitive support and relaxation
Magnesium acetyl taurate is a newer form that's well absorbed and able to reach the brain.
- Well absorbed and gentle on the stomach.
- Heart health: supports healthy blood pressure and cardiovascular function.
- Brain and mood: may support memory, clear thinking and relaxation.
Magnesium orotate
Heart and energy support
Magnesium orotate is magnesium bound to orotic acid. It's mainly used to support heart health and energy, and is popular with athletes.
- Heart health: supports healthy heart function.
- Energy: orotic acid is involved in cellular energy pathways.
Chewable and tablet forms
Convenience for adults and kids
Chewables are an easy way to take magnesium if you don't like swallowing tablets, and children's chewables are formulated with kid-friendly doses.
- Convenient: easy to fit into a daily routine.
- Kid-friendly: children's formulas use age-appropriate doses.
All magnesium types compared
| Magnesium type | Main benefit | Details |
|---|---|---|
| Glycinate (bisglycinate) | Calm and sleep | Well absorbed and gentle on the stomach; the go-to for sleep and stress. |
| Taurate | Heart health | Combines magnesium with taurine for heart and nervous system support. |
| Citrate | Digestive health | Well absorbed; supports regularity. |
| Malate | Energy and muscles | Supports energy production and helps with muscle aches and fatigue. |
| L-threonate (Magtein) | Brain health | Designed to raise brain magnesium levels; supports memory and focus. |
| Milk of magnesia (hydroxide) | Occasional constipation | Fast-acting laxative and antacid for short-term use. |
| Ionic | Fast absorption | Liquid concentrate added to water. |
| Acetyl taurate | Brain and heart | Newer, well-absorbed form. |
| Orotate | Heart and energy | Popular with athletes for heart and energy support. |
| Oxide | Constipation and heartburn | Inexpensive but less well absorbed. |
| Chloride | Topical use | Used in magnesium oil sprays and bath flakes. |
| Sulfate (Epsom salts) | Muscle relaxation | Used in baths for sore muscles. |
| Lactate | Sensitive stomachs | Gentle on digestion. |
| Carbonate | Antacid | Used for indigestion; less well absorbed. |
Shop magnesium in Australia
Here are our two best-selling magnesium supplements right now. For magnesium as part of a natural health routine, see Barbara O'Neill's recommended products.
Frequently asked questions
What is the best magnesium supplement in Australia?
It depends on your goal. Magnesium glycinate is the best all-rounder for sleep and stress, L-threonate for brain health, taurate for the heart, malate for energy and muscles, and citrate for digestion. Our best-selling magnesium is NOW Foods Magnesium Glycinate.
Is magnesium glycinate the same as magnesium bisglycinate?
Yes. Bisglycinate is the more precise name: each magnesium atom is bound to two glycine molecules. The two names are used interchangeably on labels.
Which magnesium is best for sleep and anxiety?
Magnesium glycinate (bisglycinate) is the most popular choice for sleep and stress, because it's well absorbed, gentle on the stomach and paired with calming glycine. Magnesium L-threonate and taurate are also good options.
Which magnesium is best for constipation?
Magnesium citrate is a good daily option for regularity. Milk of magnesia (magnesium hydroxide) is used short-term for occasional constipation. See your doctor if constipation lasts more than a few days.
What's the difference between magnesium malate and magnesium taurate?
Magnesium malate is bound to malic acid and is mainly used for energy, fatigue and muscle aches. Magnesium taurate is bound to taurine and is mainly used for heart health, blood pressure and calm.
How much magnesium do I need per day?
Australian guidelines recommend about 400–420 mg a day for adult men and 310–320 mg for adult women, from food and supplements combined. The upper limit for magnesium from supplements is 350 mg a day for adults, unless your practitioner advises otherwise. Check the label for elemental magnesium.
When is the best time to take magnesium?
Take it whenever suits you best and stick with it. Glycinate and threonate are often taken in the evening to support sleep, while malate is often taken in the morning for energy. Taking magnesium with food can help if it upsets your stomach.
Magnesium is one of the simplest, most useful supplements, as long as you choose the right form for your goal. If you have kidney problems or take medication, check with your doctor or pharmacist before starting magnesium.
