What are the different magnesium types?

You might assume magnesium is just one thing, but it actually comes in various forms. Think of it like a band with distinct members—each type has its own role, but they're all part of the same team. While most people get enough magnesium through food, understanding the different types can help you choose the one that fits your needs best.

What are the different types of magnesium?

Magnesium is a metallic mineral, but it doesn't work alone. It always binds to another substance, and that combination determines its type and how well it’s absorbed. For instance, when magnesium pairs with oxygen, you get magnesium oxide. Pair it with citric acid and you have magnesium citrate. Different forms can influence how your body processes and uses the mineral.

Magnesium citrate

This form combines magnesium with citric acid and is known for its broad support for the body. It helps maintain bones and muscles, fights off tiredness and fatigue, and supports overall energy levels.

Magnesium oxide

Made from magnesium salt and oxygen, magnesium oxide often comes as a white powder and is typically used in capsule or tablet form. It assists with muscle and nervous system function and helps reduce feelings of fatigue, much like magnesium citrate.

Magnesium glycinate

This type has gained attention thanks to its role in the now-popular "sleepy girl mocktail" trend. It's formed when magnesium binds with glycine, an amino acid that acts as a chemical messenger in the body. Magnesium glycinate supports electrolyte balance, helps maintain healthy bones and muscles, and plays a role in reducing fatigue.

Magnesium malate

By combining with malic acid—the compound responsible for the tart flavor in fruits—magnesium malate contributes to energy production and can help limit tiredness throughout the day.

Magnesium sulphate

Better known as Epsom salts, this form results from mixing magnesium with sulphuric acid. It's often used in baths for muscle soreness, although research around these benefits is ongoing. You’ll also find it in creams, gels, and oral supplements.

Magnesium chloride

This form is made by combining magnesium with hydrochloric acid. It's highly soluble, so you’ll often see it in liquid or topical products and even bath flakes, much like Epsom salts. Magnesium chloride supports muscle and bone health and can help reduce fatigue, similar to other types.

Are you getting enough magnesium?

It’s not always obvious if your magnesium levels are low. According to the NHS, the daily recommendation for adults aged 19–64 is 300mg for men and 270mg for women.

Here’s an example of what roughly 289mg might look like in a day:

  • 1 banana: 32mg
  • 1 cup of skimmed milk: 29.5mg
  • 1 baked potato with half a tin of tuna: 76.5mg
  • 18 cashew nuts: 83mg
  • 30g of dark chocolate (70–85% cacao): 68mg

The final say

With so many types of magnesium out there, it's worth figuring out which one matches your needs. Some are better absorbed in the digestive tract, ideal for boosting magnesium levels directly. Others, like topical creams and bath flakes, can be helpful for localized support but won't reach your bloodstream. Taking the time to choose the right form could make all the difference.

For more insights, you might want to explore our guide busting common magnesium myths or learn how to take magnesium alongside other supplements.

Disclaimer

The advice provided here is for informational purposes only and isn't a substitute for medical care. Always consult your GP or healthcare provider before trying any supplements, treatments, or remedies.

Supplements should not replace a varied and balanced diet or a healthy lifestyle. Be sure to evaluate your dietary intake before considering additional supplementation.

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