Feeling tired, stressed, or struggling to recover after a workout? You might be missing a key mineral: magnesium.

Magnesium is involved in over 300 functions in your body—from helping your muscles relax to supporting sleep, energy, and stress. But many people don’t get enough. Poor soil quality, processed foods, stress, and intense activity can all drain your magnesium levels over time.

Have you ever found yourself asking, “What kind of magnesium should I take?” or “How do I pick the right magnesium supplement?” If so, we’ll break down the different types of magnesium, how much you actually need, and what to consider when choosing a magnesium supplement.

Types of Magnesium and What They Are Good For

Not all magnesium supplements work the same. Some are better for sleep, others for energy or digestion. If you’re wondering “what is the best type of magnesium for my lifestyle?”, here’s a breakdown of common types and how they work:

Magnesium Citrate

This form is easy to absorb and often used to relieve constipation. It can also help with general magnesium needs but may cause loose stools in higher doses.

Best for: digestion, regularity, general use

Magnesium Glycinate

Bound to the calming amino acid glycine, this type is gentle on the stomach and helps with stress, sleep, and muscle tension. It’s also the best type of magnesium for runners.

Best for: sleep, anxiety, muscle relaxation, long-term use

Magnesium Malate

This one includes malic acid, which helps with energy production. It’s often used by people with fatigue or muscle pain.

Best for: energy, chronic fatigue, muscle recovery

Magnesium L-Threonate

A brain-friendly form that can cross the blood–brain barrier. Research suggests it may help with memory and focus.

Best for: brain fog, learning, aging-related cognitive support

Magnesium Oxide

One of the most common and affordable forms, but it is not well absorbed. Mostly used for constipation or heartburn.

Best for: occasional digestive relief—not ideal for raising magnesium levels

Magnesium Chloride

Well absorbed and available in both oral and topical forms (like sprays and lotions).

Best for: muscle cramps, general use, topical magnesium

Magnesium Sulfate (Epsom Salt)

Often used in baths rather than supplements. Some people find relief from sore muscles by soaking in it.

Best for: muscle relaxation, post-workout soaks

Magnesium Lactate

Easy on the stomach and useful for stress and nervous system balance.

Best for: sensitive digestion, stress support

Magnesium Taurate

Bound with taurine, an amino acid that supports the heart and nervous system.

Best for: heart health, blood pressure, calming the nervous system

Magnesium Orotate

Involved in energy production and DNA repair. Often used by athletes and people with heart concerns.

Best for: endurance, cellular health, athletic performance

How Much Magnesium Do You Really Need?

Your daily magnesium needs depend on your age, sex, and life stage. Here's a quick reference to help:

The daily recommended amount of magnesium is 420 mg for adult men and 320 mg for adult women, according to the U.S. Food and Nutrition Board. If you're taking magnesium supplements, there’s a limit of 350 mg per day, but you don't have to worry about how much magnesium you get from food because there's no upper limit there. Just keep in mind that too much magnesium from supplements can cause issues like diarrhea or cramps.

Want to know if you’re getting enough? Mito Health lets you test your actual magnesium levels and gives you a plan based on real data.

How to Choose the Right Magnesium Supplement

With so many options, how do you know what kind of magnesium to take? Here's what to consider:

1. Match Magnesium to Your Goal

Ask yourself: What do I need it for?

• Sleep or stress? Try glycinate.

• Brain function? Go with L-threonate.

• Energy or muscle recovery? Look at malate or citrate.

• Constipation? Try citrate or oxide.

• Muscle cramps? Use chloride or glycinate.

2. Choose Absorbable, Gentle Forms

Look for chelated types like glycinate, malate, or citrate—they’re easier on your stomach and better absorbed.

3. Think About Your Lifestyle

If you’re active or a runner, magnesium plays a big role in energy, muscle function, and recovery. The best type of magnesium for runners may include:

• Malate for energy

• Glycinate for muscle tension and stress

• Chloride as a topical option for cramps

4. Use A Blood Test to Personalize Your Plan

The smartest way to choose? Let your bloodwork guide you. Mito Health’s magnesium blood test checks your magnesium levels and pairs the results with actionable supplement advice tailored to your body.

Food First: Where to Get Magnesium Naturally

Before reaching for a supplement, check your plate. These foods are rich in magnesium and should be part of your daily routine:

• Pumpkin seeds (1 oz): 165 mg

• Spinach (½ cup cooked): 75 mg

• Almonds (1 oz): 80 mg

• Black beans (½ cup): 60 mg

• Avocado (1 medium): 45 mg

• Dark chocolate (1 oz): 65 mg

Eating magnesium-rich foods plus smart supplementation is often the best combo.

So, What Kind of Magnesium Should You Take?

The right magnesium can help you sleep better, recover faster, think clearly, and feel more balanced. But everyone’s needs are different.

At Mito Health, we help you figure out what’s going on inside your body, with science-backed blood testing and expert guidance. We’ll help you find the best type of magnesium based on your biology, lifestyle, and goals.

References:

1. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

2. https://medlineplus.gov/ency/article/002423.htm

3. https://www.medicalnewstoday.com/articles/286839

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