Magnesium supplements come in various forms, each serving different purposes and offering unique benefits based on their bioavailability and specific effects. Here are some of the most common types of magnesium supplements and their purposes:

1. Magnesium Oxide: This form is commonly used as a supplement and as a laxative due to its ability to stimulate bowel movements¹².

2. Magnesium Citrate: Known for its high bioavailability, magnesium citrate is often used to supplement magnesium levels in the body and also to treat constipation¹².

3. Magnesium Glycinate: This chelated form is bound to the amino acid glycine, making it highly absorbable and less likely to cause gastrointestinal distress. It is commonly used to promote sleep and reduce anxiety and muscle pain²³.

4. Magnesium Threonate: This form has been studied for its potential to improve cognitive function and increase brain magnesium levels, which may support learning and memory¹.

5. Magnesium Chloride: This highly soluble form is well absorbed and is often used to address magnesium deficiency and support overall health⁴.

6. Magnesium Sulfate (Epsom Salt): Commonly used in baths to soothe sore muscles and reduce inflammation, it can also be used as a laxative and to treat magnesium deficiency when taken orally¹².

7. Magnesium Hydroxide: Often used as an antacid and laxative, it helps relieve heartburn and constipation².

8. Magnesium Lactate: This form is gentle on the digestive system and is used to supplement magnesium levels, especially in those with sensitive stomachs¹.

9. Magnesium Gluconate: Known for its bioavailability, it is often used to treat magnesium deficiencies and related symptoms¹.

10. Magnesium Aspartate: Another highly absorbable form, often used to correct magnesium deficiencies⁴.

Each type of magnesium supplement can serve different health purposes depending on its specific properties and how it is metabolized in the body.

Footnotes

1. Examine.com ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

2. Mayo Clinic Press ↩ ↩² ↩³ ↩⁴ ↩⁵

3. StatPearls - NCBI Bookshelf ↩

4. Harvard - The Nutrition Source ↩ ↩²

Among the various forms of magnesium, Magnesium Glycinate appears to be particularly beneficial for treating anxiety. This form of magnesium is chelated with the amino acid glycine, which enhances its absorption and reduces the likelihood of gastrointestinal side effects. Glycine itself is known to have calming properties, which may further contribute to the anxiety-relieving effects of magnesium glycinate¹².

Magnesium has a role in regulating neurotransmitters that influence mental health and mood, which includes modulating stress responses and promoting relaxation. Supplementation with magnesium glycinate can help increase the levels of this essential mineral, potentially alleviating symptoms of anxiety²³.

While other forms of magnesium, such as magnesium threonate, have shown benefits for cognitive function and might have some impact on mood, the specific combination of magnesium and glycine in magnesium glycinate makes it particularly effective for anxiety-related issues⁴⁵.

Footnotes

1. Mayo Clinic Press, 2024 ↩

2. NCBI Bookshelf ↩ ↩²

3. Nutrients, 2020 ↩

4. Magnesium Threonate Study, 2022 ↩

5. Examine.com ↩