Magnesium is an essential mineral that plays a vital role in over 300 enzyme reactions in the body. From muscle recovery to mood balance, this powerhouse nutrient does it all. But with so many types on the market, it’s no wonder people feel overwhelmed. Let's break it down, so you can confidently choose the best magnesium for your body and needs.

1. Magnesium Glycinate

Bound with the calming amino acid glycine, magnesium glycinate (or bisgylcinate) is gentle on the stomach and supports relaxation and better sleep. It’s a favourite for PMS-related mood swings and cramps.

Best for: Anxiety, sleep, PMS, muscle tension

2. Magnesium Citrate

This form draws water into the intestines, acting as a gentle laxative. Great for people with slow digestion, less so if you have a sensitive gut.

Best for: Constipation, sluggish digestion

3. Magnesium Threonate

The only form that crosses the blood-brain barrier effectively. Excellent for those with ADHD, brain fog, or perimenopausal memory issues.

Best for: Brain fog, focus, cognitive health

4. Magnesium Malate

Often recommended for chronic fatigue or muscle pain, this type supports energy production and muscle recovery.

Best for: Energy, fibromyalgia, muscle fatigue

5. Magnesium Oxide

Less bioavailable, not my preference but works well as a laxative. Not ideal for long-term supplementation.

Best for: Occasional constipation, short-term use

6. Magnesium Sulfate (Epsom Salts)

Absorbed through the skin, ideal for relaxation and recovery after workouts or heavy periods.

Best for: Soaking in the bath for muscle aches and stress

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Not all magnesium supplements are created equal. Your choice should depend on your unique symptoms and goals. For most women, magnesium glycinate or citrate is a great place to start - especially for hormone balance, PMS, or gut health. Working with a women’s health nutritionist like myself can help create a nutrition plan, including supplementation, that’s sustainable and tailored to you. Book a free introductory call to get started - I’d love to support you on your journey.

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Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.