What are the best and worst types of magnesium for health?

The best types of magnesium:

Magnesium citrate *Absorbs easily 

This can potentially be good for:

• Nocturnal leg cramps 

• Constipation 

• Preventing headaches 

Magnesium glycinate *Absorbs easily * No laxative effects 

This can potentially be good for:

• Promoting a sense of calm

• Supporting sleep

• Reducing anxiety 

• Reducing inflammation 

• Supporting the blood sugars 

Magnesium threonate  *Best for the brain

This can potentially be good for:

• Improving cognitive function 

• Preventing the loss of synapses (in animal studies) 

Magnesium orotate  *Good for top athletes 

This can potentially be good for:

• Improving energy 

• Supporting the mitochondria 

Magnesium taurate 

This can potentially be good for:

• Supporting the blood sugars

• Supporting blood pressure (in animal studies)

Magnesium malate  * Laxative effect is small to none 

This can potentially be good for:

• Fibromyalgia 

• Chronic fatigue syndrome 

You may want to avoid these versions of magnesium:

• Magnesium sulfate

• Magnesium carbonate 

• Magnesium oxide 

• Magnesium hydroxide 

Vitamins that support the absorption of magnesium

• Vitamin D

• Vitamin B6