Understanding the different types of magnesium and their benefits

You’ve probably heard of magnesium - but did you know it’s involved in over 300 processes in your body every single day?

From producing energy to calming your mind and supporting your muscles, it’s the quiet powerhouse behind how you move, think, and feel.

Yet when it comes to supplementation, not all magnesium is created equal. Different types of magnesium serve different purposes, and choosing the right one can make all the difference to your health, recovery, and performance.

Here’s a closer look at the main forms - and what each can do for you.

Magnesium citrate – for energy and digestion

Magnesium citrate is one of the most bioavailable forms of magnesium, meaning your body can absorb it easily and put it to work fast. It helps release energy from food, supports muscle function, and promotes healthy digestion.

Because of its efficiency and gentle nature, it’s a favourite in formulations that focus on balance and recovery - like The Turmeric Co.'s Raw Turmeric & Ashwagandha blend, which uses magnesium citrate to complement its adaptogenic blend for hormone support.

Best for: energy, muscle function, and digestive balance

Magnesium malate – for muscle comfort and mood

This form combines magnesium with malic acid, a compound naturally found in fruits that supports the body’s energy cycle. It’s known for easing muscle tension, improving stamina, and helping to reduce tiredness or low mood.

Best for: muscle recovery, fatigue, and mood balance

Magnesium L-threonate – for brain and focus

Magnesium L-threonate is one of the few types that can cross the blood–brain barrier, making it particularly effective for cognitive health.

It supports memory, learning, and focus - ideal for those looking to improve mental clarity or concentration.

Best for: brain health, focus, and memory

Magnesium bisglycinate (or glycinate) – for rest and relaxation

This form combines magnesium with the amino acid glycine, known for its calming effect on the brain and nervous system. It helps the body unwind, supports restful sleep, and promotes relaxation without digestive discomfort.

Best for: relaxation, sleep, and stress relief

Magnesium orotate – for performance and endurance

Favoured by athletes and those with active lifestyles, magnesium orotate supports cellular energy and heart muscle function. It’s a great option for improving endurance, recovery, and athletic performance.

Best for: stamina, exercise recovery, and heart performance

Magnesium sulfate – for muscle recovery

Known more commonly as Epsom salts, magnesium sulfate is typically used externally. Adding it to a warm bath can help relax muscles, reduce soreness, and ease stress — making it a staple in recovery routines.

Best for: muscle relaxation, recovery, and stress relief

Magnesium chloride – for immune and cellular health

Highly soluble and easily absorbed, magnesium chloride supports immune function, cellular energy, and detoxification. It’s often used in topical sprays or oils to replenish magnesium through the skin.

Best for: immune support and cellular health

Magnesium oxide – for digestive relief

While not the most bioavailable form, magnesium oxide is rich in elemental magnesium and can be helpful for occasional constipation or as a short-term supplement.

Best for: occasional digestive support

So, what is the best type of magnesium?

Each form of magnesium has its own strengths, from enhancing energy to supporting rest or focus.

For overall balance and gentle effectiveness, magnesium citrate stands out as one of the most versatile and well-absorbed types - offering daily support for energy, recovery, and digestive health.

Whether your goal is to move better, think clearer, or rest deeper, there’s a form of magnesium to help you get there.