Last updated: October 2026
There are 12 common types of magnesium supplement, and they differ in how well they are absorbed and what they are used for. Glycinate, citrate and malate are the most reliable everyday forms. L-threonate is studied for the brain, chloride and sulphate are used on the skin or in the bath, and oxide is cheap but poorly absorbed.
Below you’ll find all 12 types at a glance, what each one is used for, which to choose for your goal, and which to skip.
The 12 types of magnesium at a glance
| Type | Absorption | Main use |
|---|---|---|
| Glycinate (bisglycinate) | Good | Evenings, stress, sensitive stomachs |
| Citrate | Good | Everyday top-up, constipation |
| Malate | Good | Daytime energy, muscles |
| L-threonate | Good, but low magnesium per dose | Brain, focus, memory |
| Taurate | Good | Heart health, calm |
| Chloride | Good | Sprays, bath flakes, oral top-up |
| Lactate | Moderate | Top-up, indigestion |
| Aspartate | Good | Top-up (rarely a first choice) |
| Carbonate | Moderate | Antacids, indigestion |
| Sulphate | Low by mouth | Epsom salt baths, short-term laxative |
| Oxide | Low | Cheap tablets, laxative |
| Stearate | Not a supplement form | Manufacturing aid in tablets |
Comparing the most popular three? See our guide to magnesium glycinate vs citrate vs threonate.
12 types of magnesium and their uses
1. Magnesium glycinate (bisglycinate)
Magnesium bound to glycine, an amino acid. It is gentle on the stomach and less likely to loosen stools than most forms, which makes it the usual choice for evening routines, stress and anyone with a sensitive gut. Bisglycinate is the same thing. Read our magnesium glycinate guide.
2. Magnesium citrate
One of the most researched forms. It dissolves well and is absorbed reliably; in a University of Reading trial it raised blood magnesium more than oxide or an amino acid chelate. It draws water into the bowel, so it has a mild laxative effect that helps some people with constipation. See magnesium for constipation.
3. Magnesium malate
Bound to malic acid, which is involved in making energy in your cells. Well absorbed and gentle, and often taken earlier in the day. It is sometimes chosen for muscle comfort, although research comparing it with other forms is limited.
4. Magnesium L-threonate
Developed to raise magnesium levels in the brain. Small trials suggest benefits for memory in older adults and for sleep quality, but it contains only about 7 to 8% magnesium, so it is not an efficient way to top up low levels. Read the guide to magnesium L-threonate.
5. Magnesium taurate
Bound to taurine, an amino acid involved in heart and nerve function. Sometimes chosen for heart health and calm, though human studies of this specific form are few.
6. Magnesium chloride
Well absorbed by mouth, and the form used in most magnesium sprays and bath flakes. Whether much magnesium passes through the skin is still debated, but many people enjoy it as part of a post-exercise routine. See magnesium for muscle pain.
7. Magnesium lactate
Moderately well absorbed and fairly gentle. Used for general top-up and sometimes for indigestion. Less common in UK supplements than citrate or glycinate.
8. Magnesium aspartate
Bound to aspartic acid. Absorbed reasonably well, but rarely a first choice; most people do better with glycinate or citrate.
9. Magnesium carbonate
Reacts with stomach acid, which is why it appears in some antacids for heartburn and indigestion. It can cause stomach upset and isn’t usually chosen for daily supplementation.
10. Magnesium sulphate (Epsom salt)
Mainly used in baths. Taken by mouth it acts as a strong laxative and tastes unpleasant, so it is not suitable as a daily supplement.
11. Magnesium oxide
Contains a lot of magnesium by weight, about 60%, but little is absorbed. In the Reading trial it did no better than placebo for raising magnesium levels. Common in cheap tablets and more likely to loosen stools.
12. Magnesium stearate
Not a supplement form at all. It is a manufacturing aid that stops tablet ingredients sticking to machinery, used in tiny amounts. It is safe and provides no meaningful magnesium.
Which magnesium is best?
| Your goal | Best type |
|---|---|
| An evening wind-down | Glycinate, or a glycinate and citrate blend. See magnesium for sleep |
| Stress and tiredness | Glycinate. See magnesium for anxiety |
| General top-up | Citrate, glycinate or malate |
| Constipation | Citrate |
| Focus and memory | L-threonate |
| Muscle cramps | Glycinate or citrate, plus chloride flakes in the bath. See magnesium for cramps |
| Sensitive stomach | Glycinate |
Magnesium contributes to the reduction of tiredness and fatigue, normal psychological function and normal muscle function, whichever form you choose. Our Magnesium Glycinate Sleep Complex combines bisglycinate and citrate, giving 148mg of elemental magnesium per serving as an evening drink. For timing, see the best time to take magnesium.
Which types of magnesium should you avoid?
- Magnesium oxide if you want to raise your levels: it is poorly absorbed and more likely to cause loose stools.
- Magnesium sulphate by mouth as a daily supplement: it is a strong laxative. Keep it for the bath.
- Labels that don’t show elemental magnesium: “500mg magnesium citrate” is only about 80mg of actual magnesium.
Magnesium stearate on a label is fine; it’s simply a manufacturing aid.
How much magnesium do you need?
The NHS says adults need 300mg a day (men) or 270mg a day (women), and most people can get this from a varied diet. From supplements, 400mg a day or less is unlikely to cause harm; more than that can cause diarrhoea. Speak to your GP or pharmacist first if you have kidney disease or take antibiotics, osteoporosis medicines, diuretics or long-term acid-reducing medicines. See signs of magnesium deficiency.
Black Friday, 27 to 30 November: see our Black Friday magnesium and supplement deals.
FAQs
How many types of magnesium are there?
There are about 12 common types used in supplements and products, including glycinate, citrate, malate, L-threonate, taurate, chloride, lactate, aspartate, carbonate, sulphate, oxide and stearate.
What is the best type of magnesium to take?
For most people, glycinate or citrate. Glycinate is gentler and suits evenings and stress; citrate is well absorbed and helps with constipation.
Which magnesium is gentlest on the stomach?
Glycinate is the least likely to loosen stools. Oxide, sulphate and high doses of citrate are the most likely to.
Which type of magnesium is best for sleep?
Glycinate is the usual first choice for an evening routine, often combined with citrate. Threonate has also been studied for sleep but contains much less magnesium.
Can I combine different types of magnesium?
Yes, many supplements do. Add up the elemental magnesium from everything you take and keep supplements to 400mg a day or less.
Is magnesium stearate bad for you?
No. It is a manufacturing aid used in very small amounts in tablets and capsules, and it is considered safe. It just doesn’t count as a magnesium supplement.
Sources
- NHS. Vitamins and minerals: magnesium.
- Walker AF et al (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research.
- Liu G et al (2016). Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults. Journal of Alzheimer’s Disease.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
