Magnesium: Which Type Is Best?

You’ve probably heard about all of the different forms of magnesium out there. To help you sort through the confusion and claims about magnesium, I wanted to share my thoughts on this topic as a naturopathic doctor:

Magnesium Citrate

This form of magnesium is usually the most affordable and it’s well absorbed. I like that fact, but it may have more of a laxative effect than other forms of magnesium. If my patient struggles with constipation, it could be a good choice. If they struggle with the opposite problem or if they have a sensitive stomach, I may avoid it.

Magnesium Glycinate or Bisglycinate

This form of magnesium is the one I use most often in my practice. It’s well absorbed and is gentle on the stomach. It can still support regular bowel movements without pushing things too far in the opposite direction (although exceptions exist). It’s more commonly used in mental health practices like mine but there is limited data comparing the different forms of magnesium for mental health.

Magnesium-L-Threonate

This type of magnesium is being investigated for its role in brain and nerve health. We don’t have conclusive information about it yet but it may be promising.

Magnesium Malate

This form is often used in the fibromyalgia world because many believe that it can help with energy levels and muscle soreness. There isn’t much data comparing malate to other forms of magnesium for these issues.

Magnesium Oxide

This form of magnesium is not well absorbed so it’s not the best for increasing magnesium levels in the body. However, it does have a local effect on the intestines and can act as a laxative. More patients can’t tolerate this form because of the stronger side effects on the digestive system.

My pet peeve with the magnesium posts that I see on social media is that they talk about this topic as if the answers are definitive and proven.

“If you have fatigue you must take magnesium malate, not magnesium citrate!”

We don’t have proof that these black and white statements are true. We do know which ones are easier on the stomach, which ones are well absorbed and which ones are more affordable so those are helpful parameters for making a decision. If a patient wants to try a specific form because of a certain claim they heard about, I’m usually fine with that. Maybe it’s worth a try, maybe it’s not. I just want my patients to be well informed about where we stand with regards to the evidence.

If you need help with figuring out a supplement plan and you’re in Ontario, be sure to book an appointment.