Which Magnesium Is Best for You?
A simple guide to the different types of magnesium supplements
Magnesium is one of the most commonly recommended supplements during pregnancy, and for good reason! It plays a role in hundreds of processes in the body, including muscle relaxation, sleep regulation, nerve function, and blood sugar balance.
Because magnesium supports so many systems, it can be helpful for symptoms many pregnant people experience, including:
Leg cramps
Poor sleep
Constipation
Muscle tension
Headaches or migraines
Anxiety or nervous system dysregulation
But one thing that often causes confusion is that not all magnesium supplements are the same. The type of magnesium you take can affect how well it’s absorbed and what symptoms it’s most helpful for.
Below is a breakdown of the most common types and when they’re typically used.
Magnesium Glycinate
Best for: sleep, anxiety, relaxation, migraines, and general magnesium deficiency.
Magnesium glycinate is magnesium bound to the amino acid glycine, which has calming properties for the nervous system. Because of this, it’s often recommended for people who struggle with sleep or stress.
Benefits
• Gentle on the stomach
• No laxative effect
• May support sleep and relaxation
• Often used for migraines and muscle tension
For many people (including during pregnancy), magnesium glycinate is a good general-purpose magnesium supplement.
Magnesium L-Threonate
Best for: cognitive function and brain health.
Magnesium L-threonate is unique because it may be better at crossing the blood-brain barrier, which allows it to influence magnesium levels in the brain.
Benefits
• May support memory and focus
• Sometimes used for brain fog
• No laxative properties
This type is sometimes combined with other forms of magnesium for broader benefits.
Magnesium Malate
Best for: fatigue, chronic pain, and muscle soreness.
Magnesium malate contains malic acid, a compound involved in cellular energy production.
Benefits
• Good absorption
• May support energy production
• Often used for chronic fatigue or fibromyalgia
Because it can feel slightly energizing for some people, it’s often taken earlier in the day.
Magnesium Taurate
Best for: cardiovascular health and blood sugar support.
Magnesium taurate combines magnesium with the amino acid taurine, which supports heart and nervous system function.
Benefits
• May support healthy blood pressure
• May help stabilize blood sugar
• Sometimes used for migraines
This form can be harder to find as a standalone supplement.
Magnesium Citrate
Best for: constipation and digestive support.
Magnesium citrate is well absorbed but also draws water into the intestines, which creates a gentle laxative effect.
Benefits
• Good bioavailability
• Often used for occasional constipation
• Mixes well into liquid supplements
However, higher doses may cause loose stools, so it’s best used intentionally for digestive support.
Magnesium Oxide
Best for: short-term constipation or heartburn.
Magnesium oxide is inexpensive and commonly found in supplements, but it is not absorbed as well as other forms.
Benefits
• Low cost
• Commonly used for constipation or heartburn
Because of its lower absorption rate, it’s usually not the best choice for correcting magnesium deficiency.
Topical Magnesium
(Magnesium Chloride or Magnesium Sulfate)
Magnesium can also be applied to the skin in the form of:
• Magnesium oils or sprays
• Lotions
• Epsom salt baths
Magnesium chloride is often used in sprays and topical products, while magnesium sulfate is the form found in Epsom salts.
Benefits
• Muscle relaxation
• Recovery after exercise
• Soothing baths or foot soaks
Some people combine topical magnesium with oral supplements for additional support.
A Simple Magnesium Cheat Sheet
If you want help with… Sleep or Anxiety, Try Magnesium Glycinate
If you want help with… Constipation, Try Magnesium Citrate
If you want help with… Muscle Pain or Fatigue, Try Magnesium Malate
If you want help with… Brain Fog or Cognitive Support, Try Magnesium L-Threonate
If you want help with… Heart Health, Try Magnesium Tuarate
If you want help with… Muscle Relaxation Baths, Try Magnesium Sulfate (epsom salt)
Magnesium During Pregnancy
Magnesium needs increase slightly during pregnancy, and many people don’t meet recommended intake levels through diet alone.
Magnesium may support:
Muscle relaxation
Better sleep
Headache relief
Reduced leg cramps
Nervous system regulation
However, it’s important to talk with your healthcare provider before starting any supplement, especially during pregnancy. They can help determine the right type and dosage for your needs.
Many providers recommend magnesium glycinate or magnesium citrate because they tend to be well tolerated.
A Note on Supplement Quality
When choosing a magnesium supplement, look for products with:
Minimal fillers or additives
Transparent labeling
Third-party testing when possible
The fewer unnecessary ingredients in your supplement, the better.
