Hands down, magnesium is one of the most important minerals in the human body, playing a role in more than 300 biochemical reactions, including muscle contraction, energy production, nerve function, blood sugar regulation, sleep, recovery and cardiovascular health.

Of course, I am going to recommend magnesium-containing foods as your first choice. Good food sources of magnesium include pumpkin seeds, almonds, cashews, spinach, black beans, edamame, whole grains and dark chocolate.

For most athletes, eating enough magnesium-containing foods can be challenging and this is where magnesium supplements enter the story. However, remember that not all forms of magnesium are the same. Different magnesium compounds are absorbed differently and may have unique effects on the body. Let me highlight a few of the more popular types.

Magnesium Glycinate: Best for Sleep and Relaxation

Magnesium glycinate is magnesium bound to the amino acid glycine. It is highly absorbable and generally gentle on the digestive system.

Potential benefits include:

• Improved sleep quality
• Enhanced relaxation
• Reduced muscle tension
• Nervous system support

Magnesium Citrate: Best for Digestion

Magnesium citrate is one of the most common forms found in supplements. It is relatively well absorbed and may help increase water in the intestines.

Potential benefits include:

• General magnesium support
• Occasional constipation relief
• Digestive regularity

At higher doses, magnesium citrate may cause loose stools, making it less ideal for those with sensitive digestive systems.

Magnesium Threonate: Best for Cognitive Health

Magnesium threonate is a newer form that has gained attention for its potential ability to cross the blood-brain barrier more effectively than other forms.

Potential benefits include:

• Cognitive function support
• Memory support
• Brain health

This form is often chosen by individuals interested in cognitive performance and healthy aging.

Magnesium Malate: Best for Energy Production

Magnesium malate combines magnesium with malic acid, a compound involved in cellular energy production.

Potential benefits include:

• Energy metabolism support
• Muscle function
• Exercise recovery

Athletes and active individuals often choose magnesium malate because of its role in supporting energy production pathways.

Magnesium Taurate: Best for Cardiovascular Support

Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular and nervous system function.

Potential benefits include:

• Heart health support
• Healthy blood pressure regulation
• Nervous system support

This form is often selected by individuals interested in cardiovascular wellness.

Magnesium Oxide: Most Common but Least Absorbed

Magnesium oxide contains a high percentage of elemental magnesium but tends to be poorly absorbed compared to other forms.

Potential benefits include:

• Occasional constipation relief
• Short-term digestive support

Because absorption is relatively low, magnesium oxide is generally not considered the best option if you are trying to improve a magnesium deficiency.

Magnesium Chloride: Versatile and Well Absorbed

Magnesium chloride is commonly found in both oral supplements and topical products.

Potential benefits include:

• General magnesium replenishment
• Hydration support
• Muscle function

It is typically well absorbed and can be a good all-purpose option.

You are probably wondering which type of magnesium is best, right? Well, it depends. The best magnesium supplement really depends on your goals as I list below.

• Sleep and relaxation: Magnesium glycinate
• Constipation support: Magnesium citrate
• Brain health: Magnesium threonate
• Energy and exercise recovery: Magnesium malate
• Cardiovascular support: Magnesium taurate
• General supplementation: Magnesium glycinate, citrate or chloride

Magnesium is involved in nearly every aspect of health and performance, but different forms of magnesium serve different purposes. 

Reach out to any of our Sports Dietitians at eNRG Performance to help you understand your food and supplementation needs. As you can imagine, choosing a supplement isn’t really as easy as you may think.

PS - If you want help in optimizing your performance nutrition plan, check out our Optimal Performance Nutrition Program. It is a 6-week program that helps you periodize your nutrition, nutrient timing and supplements to optimize health and performance.