It seems like everyone and their aunt is taking magnesium these days.  One of the most common questions I hear in clinic is “Should I be on magnesium, and if so what type?”

The answer depends largely on your symptoms and what you’re hoping to address.  

Muscle tension

Magnesium is a mineral that is best known for is regulating muscle contraction.  While minerals sodium and calcium are needed for muscles to contract, magnesium helps muscles relax by counteracting calcium.  When magnesium levels are low, this balance can be disrupted, potentially leading to muscle tension, cramps, and spasms.  This may cause tension headaches, muscle cramps, and menstrual cramps.

The main issue with magnesium supplementation, is that for magnesium to support muscle function effectively, it needs to be well absorbed through the digestive tract.

Constipation

Magnesium can also play a helpful role in relieving constipation.  It’s absorbed in the small intestine, but only about 30–50% of what we take in is actually absorbed. The remainder stays in the digestive tract, where it creates an osmotic effect, drawing water into the intestines. This helps soften stool and promote bowel movements.

In simple terms: the more magnesium that remains in the gut, the stronger this laxative effect tends to be.

What type of magnesium is right for me?

Different forms of magnesium vary in how well they are absorbed, which influences how they work in the body. Choosing the right type depends on your specific goals:

  • Magnesium oxide – poorly absorbed, acts primarily as a laxative.
  • Magnesium citrate – moderately absorbed; a good option if you’re looking for both gentle stool softening and muscle support
  • Magnesium bisglycinate – well absorbed; ideal for targeting muscle relaxation while minizine laxative effect.
  • Magnesium malate – well absorbed and may cross the blood-brain barrier; sometimes preferred for headaches and neurological support, though more research is needed.
  • Magnesium L-threonate – well absorbed and may cross the blood-brain barrier; also thought to support brain health and headaches, but research is still emerging.  

The Takeaway

Magnesium supplements aren’t one-size-fits-all. The form you choose affects how well it’s absorbed and how it functions in the body. The best option for you depends on your symptoms and the underlying cause of those symptoms.

If you’re unsure where to start, working with a healthcare provider can help you choose the most appropriate type and dose for your needs.

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