4 best and worst magnesium supplements according to expert

Magnesium is one of the most important minerals for the body, playing a role in over 300 biochemical reactions. It helps maintain a healthy nervous system, supports muscle function, and is even linked to better sleep. However, not all magnesium supplements are created equal. It’s important to choose the right one for specific needs to ensure maximum benefit. Here's a breakdown of which magnesium supplements is recommended for various concerns and which ones to avoid.



When it comes to getting a peaceful night’s rest, magnesium glycinate is often considered one of the best choices. In a social media post, , who is a gastroenterologist, explained that this form of magnesium is bound to glycine, an amino acid that has calming properties. Magnesium glycinate helps in promoting relaxation and improving sleep quality. It is gentle on the stomach and gets absorbed efficiently, making it a top pick for anyone looking to tackle sleepless nights.
Magnesium glycinate doesn't just help with sleep; it also supports muscle relaxation, making it ideal for reducing nighttime cramps or discomfort. So, if one’s seeking a good night’s sleep, magnesium glycinate could be just what the body needs.



Magnesium L-threonate stands out when it comes to supporting brain health. Studies suggest that this form of magnesium can cross the blood-brain barrier more effectively than others, which means it may help with cognitive functions like memory and focus. If mental clarity and function are the main goals, magnesium L-threonate is the supplement to consider.
This form of magnesium has also been linked to improved synaptic plasticity—the brain's ability to form and reorganize synaptic connections. In simple terms, it helps the brain stay sharp, making it particularly beneficial for those trying to enhance mental performance.


For those struggling with constipation, magnesium citrate is quite recommended by health experts. This form of magnesium is more bioavailable, meaning the body can absorb it easily. Magnesium citrate works by drawing water into the intestines, which can help to soften stools and promote regular bowel movements.
It’s one of the most commonly used forms of magnesium to help relieve constipation and can be found in many over-the-counter supplements. Just be cautious with dosage, as excessive amounts can cause loose stools or diarrhea.


While magnesium oxide is found in various supplements and advertised as a solution to magnesium deficiency, it may not be the best option for most people. This form of magnesium has poor bioavailability, meaning the body has trouble absorbing it. Magnesium oxide might not be as effective in raising magnesium levels in the bloodstream as other forms.
Magnesium oxide is frequently used for digestive issues, particularly to relieve heartburn or as a laxative, but its lower absorption rate makes it less ideal for those looking to boost magnesium levels for overall health benefits. It is typically recommended to avoid this one unless prescribed for specific digestive concerns.