There’s a whole host of factors and activities that deplete us of magnesium—from physical exercise4 to alcohol consumption—and so most people could probably benefit from taking a supplement. But it can be tricky to decide just what type of magnesium supplement you need. A trip to the store or quick online search returns countless options. So which one should you try? We’ve broken down the options here to guide you in your search. Glycine has been linked with deep and restorative sleep5, and research shows that magnesium glycinate may help promote a steady state of relaxation.* In fact, in a clinical trial of older adults, magnesium glycinate supplementation promoted overall sleep quality6.* This means this form of magnesium is great if a restful night of sleep is what you’re after.* Overall, magnesium glycinate can be a good supplement choice, especially since “this form is well tolerated and well absorbed,"* says Jamie Alan, Ph.D., an assistant professor of pharmacology and toxicology at Michigan State University. Magnesium citrate is “commonly used as a supplement to address low levels of magnesium,”* says Keri Gans, R.D., author of The Small Change Diet. It can also be used to get your bowels moving, says Alan.* This stimulant gut effect is true of all magnesium supplements at high enough doses, but individual responses vary from one person to another. This form of magnesium helps to pull fluid into the intestines to get things moving down there, Angelone explains.* And like a digestive buffer, magnesium oxide can also be used to reduce stomach acid, Alan says.* That said, magnesium lactate is absorbed well by your body and may be used by individuals with specific medical nutrition therapy needs (i.e., with help of a health care practitioner) who need large doses of magnesium, Keatley says. Keatley agrees. “In animal studies9, this supplement has led to a greater deposit of magnesium in brain tissue,” she says. “However, there is not enough research to determine if this is good or not in the long term.” It also has a sour taste and is sometimes added to foods to enhance flavor, she says. Magnesium malate is sometimes used to help with muscle soreness, “but the research is limited11,” Angelone says. As a supplement, it’s the “most potent form of magnesium to encourage bowel movements,”* Angelone notes. Magnesium orotate is also “relatively expensive” compared to other forms of magnesium, Angelone says. But for most people, it’s not the best option. “It doesn’t seem to offer benefits compared to the other forms,” Angelone says.
