What type of magnesium should I take for magnesium deficiency? A guide to informed supplementation

October 29, 2025 •

4 min read

Did you know that nearly half of the U.S. population doesn't get enough magnesium from their diet alone? To effectively address this, it's crucial to understand what type of magnesium should I take for magnesium deficiency, as the right form can significantly impact absorption and targeted benefits.

Quick Summary

Selecting a magnesium supplement for a deficiency depends on your health needs. Highly absorbable forms like glycinate support relaxation, citrate helps with digestion, and malate can boost energy and muscle function.

Key Points

Consider Bioavailability: Highly bioavailable forms, like magnesium glycinate and citrate, are more effective for addressing a deficiency than poorly absorbed forms like oxide.
Choose Based on Your Goals: For relaxation and better sleep, magnesium glycinate is ideal; for energy and muscle soreness, magnesium malate is a better choice.
Assess Digestive Tolerance: If you have a sensitive stomach, magnesium glycinate is gentler than magnesium citrate, which has a laxative effect.
Explore Cognitive Benefits: Magnesium L-Threonate is a specialized form known for its ability to cross the blood-brain barrier and support cognitive health.
Don't Rely on Oxide: While inexpensive, magnesium oxide is not recommended for correcting a deficiency due to its low absorption rate.
Consult a Professional: Always speak with a healthcare provider to determine the right magnesium form and dosage for your specific health needs.

Understanding the importance of magnesium

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, influencing everything from muscle and nerve function to blood pressure regulation and protein synthesis. An insufficient intake can disrupt these vital processes, leading to a range of symptoms and potential health complications. While diet is the primary source, modern farming practices and food processing can reduce the magnesium content in many foods, making supplementation a necessary consideration for many people.

Recognizing symptoms of magnesium deficiency

Early signs of a magnesium deficiency, known as hypomagnesemia, can be subtle and often go unnoticed. Symptoms tend to worsen as levels drop and can be mistaken for other conditions. It's important to consult a healthcare provider for a proper diagnosis.

Common signs of a worsening deficiency include:

Fatigue and weakness
Loss of appetite and nausea
Muscle cramps and contractions
Numbness or tingling
Headaches and migraines
Heart palpitations or an irregular heartbeat
Increased anxiety and restlessness

Key factors for choosing a magnesium supplement

With so many different forms of magnesium available, selecting the right one can be challenging. The most important factors to consider are bioavailability, your specific health goals, and your digestive tolerance.

Bioavailability

Bioavailability refers to how well the body can absorb and utilize the magnesium from a particular supplement. Generally, organic chelated forms, where magnesium is bound to an organic compound like an amino acid, are more bioavailable than inorganic salts. For example, magnesium glycinate and citrate are known for high absorption, while magnesium oxide is known for poor absorption despite having a high elemental magnesium content.

Targeted health goals

Different forms of magnesium are often paired with other compounds that can influence their primary benefits. For instance, some forms are better suited for promoting relaxation, while others target muscle function or cognitive health. Your primary reason for supplementing should guide your choice.

Digestive tolerance

Some magnesium supplements, particularly those with a strong laxative effect like magnesium citrate and oxide, can cause digestive upset and diarrhea. If you have a sensitive stomach, opting for a gentler form like magnesium glycinate is a better choice.

Common forms of magnesium and their primary uses

Here is a breakdown of the most popular types of magnesium supplements and what they are best used for, based on their properties and absorption rates.

Magnesium Glycinate/Bisglycinate: This chelated form is known for its high bioavailability and minimal laxative effect. It is often recommended for those seeking to reduce stress, improve sleep quality, and calm the nervous system. Glycine, the amino acid it is bound to, is known for its calming properties, adding to the supplement's overall relaxing effect.
Magnesium Citrate: A common and highly absorbable form, magnesium citrate is known for its mild laxative effect and ability to promote bowel regularity. It is a good choice for those who experience occasional constipation, in addition to supporting overall magnesium levels.
Magnesium Malate: Bound to malic acid, which plays a role in energy production, magnesium malate is often favored by individuals with chronic fatigue or muscle pain, such as those with fibromyalgia. It is also highly bioavailable and gentle on the stomach.
Magnesium L-Threonate: This form is unique for its ability to effectively cross the blood-brain barrier, making it an excellent choice for supporting cognitive function, memory, and overall brain health. It's a newer option that is gaining attention for its potential neurological benefits.
Magnesium Taurate: Combining magnesium with the amino acid taurine, this form is particularly beneficial for heart health. It may help regulate blood pressure and support cardiovascular function.
Magnesium Oxide: Despite containing a high percentage of elemental magnesium, magnesium oxide has very poor bioavailability, meaning the body absorbs it inefficiently. It is most effective as a laxative or antacid but is not the best choice for treating a long-term magnesium deficiency.

Comparing popular magnesium supplements


Feature	Magnesium Glycinate	Magnesium Citrate	Magnesium Malate	Magnesium L-Threonate
Best For	Stress relief, better sleep, anxiety	Constipation, boosting overall magnesium levels	Energy production, muscle pain, chronic fatigue	Cognitive function, memory, brain health
Absorption	Very High	High	High	Very High (especially in the brain)
Bioavailability	Excellent	Good to Excellent	Good to Excellent	Excellent
Digestive Effect	Very gentle, less likely to cause diarrhea	Laxative effect, can cause digestive upset	Gentle, minimal digestive upset	Gentle, well-tolerated
Key Benefit	Calming, relaxing	Bowel regularity	Energy support, muscle recovery	Brain health, memory

How to maximize magnesium absorption

To ensure your body gets the most out of your chosen supplement, consider these tips:

Take with food: Some forms, especially magnesium chloride, are better absorbed when taken with a meal.
Divide your dose: Absorption is dose-dependent, so taking smaller, more frequent doses throughout the day can be more effective than a single large one.
Combine with cofactors: Vitamin B6 has been shown to enhance magnesium absorption and utilization in the body.
Check for third-party testing: Ensure the supplement you choose is from a reputable brand that conducts third-party testing for purity and potency, as products can vary widely.

Conclusion: making an informed choice for your health

Choosing the best magnesium supplement to correct a deficiency is a personal decision that depends on your individual needs and health priorities. While forms like magnesium glycinate offer a great balance of high absorption and gentle digestion, other forms like citrate or malate may be better if you have specific secondary goals, like addressing constipation or fatigue. Poorly absorbed forms, such as magnesium oxide, should be avoided for long-term deficiency treatment. Always consult with a healthcare provider before starting any new supplement regimen to ensure it's the right choice for you and your health goals. For more in-depth information on mineral requirements, the Office of Dietary Supplements provides a comprehensive overview of magnesium's role and function in the body.

Fact Sheet for Health Professionals: Magnesium - NIH Office of Dietary Supplements

Frequently Asked Questions

Magnesium glycinate is widely considered one of the most absorbable forms. It is a chelated form, bound to the amino acid glycine, which enhances its bioavailability and is very gentle on the stomach.

Yes, magnesium citrate is well-absorbed and effective for raising magnesium levels, but it also has a laxative effect. It is a good option if you need to address both a deficiency and constipation.

For stress and anxiety, magnesium glycinate (or bisglycinate) is highly recommended. The glycine it is bound to has a calming effect on the nervous system, helping to promote relaxation and better sleep.

Yes, magnesium malate is a good choice for those with low energy or muscle fatigue. It is bound to malic acid, which plays a role in the body's energy production cycle.

You should avoid magnesium oxide for treating a deficiency. Although it contains a high percentage of elemental magnesium, its absorption rate is very low, making it ineffective for correcting long-term low levels.

To maximize absorption, it is often best to divide your daily dose into smaller, more frequent portions throughout the day, rather than taking one large dose at once.

Some forms of magnesium, particularly citrate and oxide, can cause digestive issues and diarrhea. High doses can also lead to side effects. It's best to start with a low dose and increase gradually, or choose a gentler form like glycinate.

While it is possible, many people in the US don't get sufficient magnesium from their diet. Good sources include leafy greens, nuts, seeds, and whole grains, but factors like diet quality and health conditions can make supplementation necessary.