Which Magnesium is Best to Stop Sugar Cravings? A Nutritional Guide

October 10, 2025 •

5 min read

An estimated 50% of U.S. adults may not consume enough magnesium daily, a deficiency linked to various health issues, including stubborn sugar cravings. This often leads to the question: Which magnesium is best to stop sugar cravings? The answer depends on the underlying cause of your cravings, as different forms of this crucial mineral offer distinct benefits.

Quick Summary

Explore various types of magnesium supplements and their specific mechanisms for curbing sugar cravings, from balancing blood sugar and improving insulin sensitivity to managing stress and enhancing mood. Determine the optimal form based on individual needs.

Key Points

Identify the Root Cause: The best magnesium for your sugar cravings depends on the underlying reason, such as stress, insulin resistance, or low mood, not a single form for everyone.
Choose Glycinate for Stress: Magnesium glycinate is a potential option for stress-related cravings due to its calming properties and high bioavailability, which may help regulate cortisol levels and promote relaxation.
Opt for Threonate for Mood: For emotionally-driven cravings, magnesium threonate is considered effective as it crosses the blood-brain barrier to support cognitive function, mood, and mental clarity.
Select Taurate for Blood Sugar: Magnesium taurate is suited for cravings related to metabolic issues, as both magnesium and taurine play roles in blood sugar regulation and insulin sensitivity.
Use Malate for Fatigue: If fatigue drives your sugar cravings, magnesium malate may help by supporting cellular energy production.
Combine with Whole Foods: Maximize the benefits of supplementation by prioritizing a diet rich in magnesium from whole foods like leafy greens, nuts, and seeds.
Consult a Professional: Always talk to a healthcare provider before starting a magnesium supplement to ensure the right approach for your individual health needs.

Magnesium is an essential mineral involved in over 600 enzymatic reactions in the body, from energy production and nerve function to muscle contraction. A deficiency, which is surprisingly common, can disrupt these processes and fuel intense sugar cravings by impacting blood sugar regulation and contributing to stress. Addressing this deficiency with a targeted approach is key to finding relief.

Understanding the Roots of Sugar Cravings

To choose the right magnesium, you must first understand why you're craving sugar in the first place. These cravings are not just a lack of willpower; they are often a signal from your body indicating an imbalance.

Insulin Resistance

Low magnesium levels are associated with increased insulin resistance, a condition where your cells don't respond effectively to insulin. This leads to elevated blood sugar and insulin levels, which can trigger intense and frequent cravings for sugary foods. Magnesium is critical for the proper functioning of insulin receptors and for transporting glucose into cells.

Stress and Cortisol

Stress causes the body to release cortisol, the "stress hormone." Elevated cortisol levels deplete magnesium stores and can increase your desire for high-sugar, high-fat foods. By helping to regulate the nervous system and calm the stress response, magnesium can help break this vicious cycle.

Blood Sugar Dysregulation

Magnesium is a cofactor for enzymes involved in carbohydrate metabolism. Inadequate levels can impair the body's ability to efficiently process glucose, leading to blood sugar swings. The resulting energy highs and crashes can drive you toward quick-fix sugary snacks to stabilize your energy.

Comparing the Best Magnesium Forms for Sugar Cravings

With several forms of magnesium available, selecting the right one depends on addressing the specific root cause of your cravings. Here’s a breakdown of the most effective types.

Magnesium Glycinate: Best for Stress-Related Cravings

Magnesium glycinate is a chelated form of magnesium, meaning it's bound to the amino acid glycine. This combination is highly bioavailable and known for its calming properties. Glycine acts as an inhibitory neurotransmitter in the brain, which promotes relaxation and reduces anxiety. By calming the nervous system and managing stress, magnesium glycinate can directly combat cravings triggered by anxiety or high cortisol levels. It is also gentle on the stomach, making it ideal for consistent, long-term use. Some studies even show improvement in depressive symptoms.

Magnesium Threonate: Best for Mood-Related Cravings

This specialized form of magnesium is unique for its ability to effectively cross the blood-brain barrier. Magnesium threonate increases magnesium concentration in the brain, which supports cognitive function, memory, and emotional regulation. If your sugar cravings are linked to low mood, emotional instability, or a "brain fog," magnesium threonate is an excellent option. By enhancing mental well-being, it can help reduce the emotional triggers that drive you toward sugar for comfort.

Magnesium Taurate: Best for Blood Sugar Regulation

Magnesium taurate combines magnesium with the amino acid taurine. Both magnesium and taurine play a role in regulating blood sugar and supporting insulin sensitivity. This makes magnesium taurate a potent choice if your cravings stem from metabolic dysfunction or insulin resistance. It also offers benefits for cardiovascular health.

Magnesium Malate: Best for Fatigue-Related Cravings

Often bound to malic acid, which is involved in cellular energy production, magnesium malate is a good option for those whose cravings are tied to fatigue. If you reach for sugar to get an energy boost, addressing the underlying fatigue with magnesium malate may reduce this impulse. It is also well-absorbed and gentle on the digestive tract.

Magnesium Citrate: Not Ideal for Cravings Management

While a well-absorbed form, magnesium citrate is primarily known for its strong osmotic laxative effect. Its primary use is to relieve occasional constipation or bowel prep for medical procedures. Due to its digestive impact, it is not recommended for sustained, daily use to manage cravings.

A Quick Comparison of Magnesium Forms

For a clear overview, this table highlights the key differences between the most relevant magnesium forms for curbing sugar cravings.


Magnesium Form	Primary Benefit for Cravings	Best For	Side Effects	Bioavailability
Glycinate	Reduces stress and anxiety	Stress-related cravings	Gentle on the stomach	Very high
Threonate	Regulates mood and brain health	Mood/Cognition-related cravings	Minimal (rare headaches/drowsiness)	High (brain-specific)
Taurate	Regulates blood sugar and insulin	Blood-sugar-related cravings	Minimal	Good
Malate	Boosts energy production	Fatigue-related cravings	Gentle on the stomach	High
Citrate	Laxative effect	Acute constipation relief	Strong laxative effect	Good

How to Maximize Magnesium for Better Cravings Control

Incorporating magnesium into your routine is most effective when combined with other healthy habits.

Prioritize Diet: Don't rely solely on supplements. Include magnesium-rich foods in your diet, such as leafy greens, nuts (almonds, cashews), seeds (pumpkin, chia), legumes, and whole grains. Dark chocolate is also a notable source.
Manage Stress: If you are considering magnesium glycinate or threonate, complement it with stress-reducing activities like meditation, yoga, or deep breathing to maximize effectiveness.
Consistent Supplementation: Take your chosen magnesium supplement consistently, and with food to improve absorption, following the guidance of a healthcare professional.
Balanced Approach: Remember that managing cravings is a holistic effort. Combine magnesium supplementation with a balanced diet, regular exercise, adequate sleep, and mindful eating for the best results.

Conclusion: Choosing Your Best Magnesium for Sugar Cravings

The best magnesium to stop sugar cravings is not a one-size-fits-all answer, but rather a personalized choice based on your body's specific needs. For calming stress and anxiety, magnesium glycinate is a strong contender. If your cravings are tied to cognitive issues or low mood, magnesium threonate is an effective choice. For metabolic and blood sugar regulation, magnesium taurate is a prime candidate, while magnesium malate can help with fatigue. Before starting any new supplement, especially if you have a pre-existing health condition, it is always wise to consult with a healthcare provider to ensure it is the right and safest choice for you. By understanding the link between magnesium and your cravings, you can make an informed decision and take a significant step toward a healthier, more balanced diet.

Mayo Clinic Press on Types of Magnesium Supplements

Frequently Asked Questions

Magnesium helps with sugar cravings by regulating blood sugar levels, improving insulin sensitivity, and managing stress. A deficiency can cause imbalances in these areas, leading to increased cravings for sweets.

Yes, a deficiency in magnesium can contribute to sugar cravings. When magnesium is low, it can disrupt blood sugar regulation and increase the body's stress response, both of which can trigger intense and frequent cravings for sugar.

The recommended daily intake of magnesium for adults varies by age and gender. It is important to count magnesium intake from both diet and supplements and consult a healthcare provider for personalized recommendations.

Stress-related cravings often come with feelings of anxiety, tension, or fatigue. You may notice an increased desire for comfort foods, particularly sweet ones, during periods of high stress. Magnesium glycinate may be helpful in these cases by promoting a calming effect.

For most healthy adults, daily magnesium supplementation below a certain level is generally considered safe. However, excessive intake, especially with certain forms like citrate, can cause digestive issues. Always consult a healthcare provider for proper guidance.

Yes, some studies indicate that magnesium supplementation may help improve insulin sensitivity and decrease insulin resistance, particularly in individuals with a magnesium deficiency. This can be a factor in managing sugar cravings.

Many healthy foods are excellent sources of magnesium, including leafy green vegetables (like spinach), nuts (almonds, cashews), seeds (pumpkin, chia), legumes (black beans), whole grains, and dark chocolate.

Magnesium citrate, while beneficial for occasional constipation, is generally not recommended for daily, long-term cravings management due to its strong laxative effect. Its digestive impact can be disruptive when taken consistently for other purposes.