Why Magnesium Matters

Magnesium is a truly versatile mineral — involved in over 300 enzymatic reactions in the body. It supports:

  • Nervous system & mood balance (calming over-excitation)
  • Muscle function & recovery, including cramps
  • Energy production (via mitochondria)
  • Heart & vascular health
  • Bone strength (working alongside calcium and vitamin D)
  • Sleep modulation (helping relax and quiet the mind)

Because of its many roles, a suboptimal magnesium status is surprisingly common, especially in modern diets (refined foods, soil depletion, stress, poor absorption). Choosing the right form is key — not all magnesium supplements are created equal.

Finding the Right Magnesium for You

Magnesium is one of the body’s most vital minerals — involved in over 300 biochemical reactions that affect everything from mood and sleep to heart rhythm, muscles and metabolism. Yet many people are unknowingly low due to modern farming, processed foods, and stress.

Deficiency can show up as muscle cramps, anxiety, poor sleep, low mood, fatigue, or heart palpitations. The right magnesium supplement can make a real difference — but with so many forms available, choosing the best one for your needs is key.

Magnesium Glycinate (Bisglycinate)

Best for calm, sleep and mood.
A gentle, highly absorbable form bound to the amino acid glycine. Ideal for anxiety, poor sleep, or stress sensitivity. Easy on digestion.

Magnesium Citrate

Best for digestion and regularity.
Well absorbed and mildly laxative, this form supports bowel health and overall magnesium intake. Avoid if you already have loose stools.

Magnesium Malate

Best for energy and muscle fatigue.
Linked with malic acid, which helps energy production in the cells. Great for tiredness, fibromyalgia or low daytime energy.

Magnesium Taurate

Best for heart health and calm focus.
Combines magnesium with taurine — an amino acid that supports healthy heart rhythm and blood pressure while soothing the nervous system.

Magnesium Threonate (L-Threonate)

Best for brain and memory.
One of the few forms that can cross the blood–brain barrier, supporting cognitive clarity, concentration and long-term brain health.

Magnesium Chloride

Best for general repletion and topical use.
Commonly used in sprays or bath flakes. Absorbs well through skin and supports hydration, metabolism and relaxation.

Magnesium Oxide

Best for short-term constipation.
Has a strong laxative effect but poor absorption, so not ideal for long-term supplementation.

Magnesium Orotate

Best for heart repair and athletic recovery.
Supports cell energy and repair, particularly for cardiovascular function and active lifestyles.

Magnesium Carbonate

Best for mild acidity and digestion.
Acts as an antacid and converts to magnesium chloride in the stomach for moderate absorption.

Magnesium Sulphate (Epsom Salts)

Best for baths and sore muscles.
Used externally in warm baths to relax muscles, aid detoxification and calm the nervous system.

Magnesium Lactate

Best for sensitive digestion.
A gentle, well-tolerated option that offers steady magnesium absorption without upsetting the gut.

Magnesium Aspartate

Best for physical energy and athletic support.
Supports ATP production — the body’s main energy currency — and may enhance exercise recovery.

How to Choose

  1. Decide your goal – sleep, mood, energy, or digestion.
  2. Match the form that meets that need.
  3. Start low, increase slowly to check your body’s response.
  4. Choose clean formulations with minimal fillers or additives.

A combination can also work well — for example, magnesium glycinate at night and citrate during the day.

Trusted UK Sources

When shopping for magnesium, opt for quality brands with good transparency about ingredients and testing.

  • British Supplements – known for clean, filler-free magnesium glycinate and other natural formulas.

  • Cytoplan – practitioner-grade supplements made in the UK. Use code WELCOME10 at checkout for 10% off your first order.

  • Holland & Barrett – widely available, offering a variety of forms at accessible prices.

  • Together Health – uses natural marine magnesium blends.

  • BioCare UK – offers liquid and capsule forms for sensitive systems.

  • Solgar – trusted global brand with reliable magnesium citrate and glycinate formulas.

Final Thoughts

Magnesium isn’t a one-size-fits-all mineral. It’s about finding the right form for your body and your needs. Whether you’re aiming for deeper sleep, calmer moods, more energy, or muscle relief, magnesium can be a game-changer when used thoughtfully.

If you’re new to it, magnesium glycinate is a balanced place to start — gentle, absorbable and effective for most people.

Here’s a concise guide to the most common types, what they’re “best for,” and tips for selecting one that suits you.