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Types of Magnesium Supplements

types of magnesium supplements from Upgrade Group Training

types of magnesium supplements from Upgrade Group Training image of MagnesiumIf you’re on social media at all, you’ve likely seen videos of people talking about magnesium supplements. There is a ton of information out there right now and it can be confusing. We’re going to clear up some of the confusion and talk about the types of magnesium supplements on the market and what each one does for your body. This is not medical advice, and we are not selling anything. Before taking supplements, make sure you consult with your medical provider or a licensed nutritionist.

Magnesium is a vital mineral that plays a key role in numerous bodily functions, including muscle and nerve function, heart health, and bone strength. It is also involved in energy production and can help reduce symptoms of anxiety and depression. Magnesium can be obtained through a healthy diet, but many people choose to take magnesium supplements to ensure they are meeting their daily needs. There are several different types of magnesium supplements available, each with its own unique benefits and potential drawbacks.

Most Common Types of Magnesium Supplements

Magnesium Citrate

Magnesium citrate is a form of magnesium that is bonded with citric acid, which can improve the body’s ability to absorb the mineral. It is a common type of magnesium supplement, often used to promote regular bowel movements and alleviate symptoms of constipation. Magnesium citrate may also help improve mood and reduce symptoms of depression.

Magnesium Glycinate

Magnesium glycinate is a highly absorbable form of magnesium that is bonded to glycine, an amino acid with calming effects on the brain. This type of magnesium supplement may be beneficial for those with anxiety or trouble sleeping, as it can promote relaxation and improve sleep quality.

Magnesium Oxide

Magnesium oxide is a form of magnesium that is often used to help alleviate symptoms of acid reflux and indigestion. It may also be used as a laxative to promote regular bowel movements. However, magnesium oxide is not as easily absorbed by the body as other forms of magnesium, so it may not be the best choice for those looking to increase their magnesium levels.

Magnesium Malate

Magnesium malate is a form of magnesium that is bonded to malic acid, which is involved in energy production. This type of magnesium supplement may be beneficial for those with fibromyalgia, a chronic condition that causes widespread pain and fatigue, as it has been shown to reduce symptoms of pain and improve quality of life.

Magnesium Threonate

Magnesium threonate is a unique form of magnesium that has been shown to improve cognitive function and enhance memory. It can cross the blood-brain barrier, allowing it to have a direct effect on the brain. Magnesium threonate may also help reduce symptoms of anxiety and depression, and improve sleep quality.


It is important to note that not all forms of magnesium are created equal, and some may be better suited for specific health conditions or needs. For example, those with digestive issues may benefit from magnesium citrate, while those with anxiety or sleep issues may benefit from magnesium glycinate. It is always best to consult with a healthcare provider or qualified nutritionist to determine which type of magnesium supplement is most appropriate for your individual needs.


When you join Upgrade Group Training, you get a free consultation with our nutritionist who can help you with a plan for not only your diet, but any supplements that may be beneficial to your fitness and health goals.
Reach out today to schedule a free class and a consult with our nutritionist.

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Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients, 9(5), 429.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

Boyle, N. B., Lawton, C., & Dye, L. (2018). The effects of magnesium supplementation on mood outcomes: a systematic review and meta-analysis of randomized controlled trials. Nutrients, 10(5), 659.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986467/

Eby, G. A., & Eby, K. L. (2010). Magnesium for treatment-resistant depression: a review and hypothesis. Medical hypotheses, 74(4), 649-660.

Link: https://www.sciencedirect.com/science/article/abs/pii/S0306987709005300

Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN Journal of parenteral and enteral nutrition, 18(5), 430-435.

Link: https://journals.sagepub.com/doi/abs/10.1177/0148607194018005430

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