Your guide to all-things magnesium

Which magnesium supplement is right for you?

Learn why most people are deficient, and what different types of magnesium do for your mind and body →

Magnesium-curious but not sure where to start? We don’t blame you! With so many different types of magnesium supplements on the market, it’s hard to choose without a proper primer. Broadly speaking, this powerhouse mineral helps support over 300 (!) bodily processes including sleep, muscle recovery, energy production, and mood regulation.[1] And while magnesium does the most, it’s also true that most people simply aren’t getting enough: An estimated 50% of adults in the United States have a magnesium deficiency due to poor soil quality, processed foods, and high-stress lifestyles that deplete our reserves.[2] Common ailments like fatigue, muscle cramps, restless sleep, and even anxiety can sometimes be traced back to low magnesium levels.

When it comes to magnesium supplements, it’s not just about taking the first thing you add to cart — it’s about choosing the right type and format for your body’s needs. Keep reading to learn more and explore supplements worth adding to your roster.

How to choose the right magnesium for your wellness routine

Different forms of this essential mineral are absorbed in different ways, and some are better at providing certain benefits than others. Here’s a breakdown to help you weigh the pros and cons and make an informed choice:

-Magnesium Glycinate is best for sleep, stress, and mood support. Highly absorbable and gentle on the stomach, this type of magnesium is often used to support relaxation and calm the nervous system.[3]

-Magnesium Citrate is best for digestion and relieving mild constipation. Combining magnesium with citric acid, this choice is great for regularity. It’s more bioavailable than magnesium oxide, but may cause loose stools in some people.[4]


-Magnesium Malate is best for energy support and soothing muscles. This form is bound to malic acid, which plays a role in cellular energy production. It’s often recommended for muscle recovery and chronic fatigue.[5]


-Magnesium Threonate is best for brain health, focus, and memory support. This form can cross the blood-brain barrier, making it a promising option for cognitive support and neuroprotection.[6]

-Magnesium Oxide is best for occasional use and affordability. It’s often found in multivitamins and tends to have lower absorption rates than the formats above.

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The Bottom Line

Choose a magnesium that does the work.

If you’re going to supplement, do it intentionally. Look for:
-Clean, well-sourced ingredients.
-Transparent labeling with no hidden fillers.
-A form that matches your needs, whether that means supported sleep, digestion, or memory.
-A brand that aligns with your values.

Think you’re ready to choose your magnesium? Explore expert-vetted formulas at Grove that meet our highest standards and support you from the inside-out.

Sources

  1. National Institutes of Health. “Magnesium: Fact Sheet for Consumers.” https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
  2. Journal of the American College of Nutrition. “Subclinical Magnesium Deficiency: A Principal Driver of Cardiovascular Disease and a Public Health Crisis.” https://pubmed.ncbi.nlm.nih.gov/26981513
  3. Sleep Medicine Reviews. “The effect of magnesium supplementation on primary insomnia.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
  4. American Family Physician. “Constipation in Adults.” https://www.aafp.org/pubs/afp/issues/2005/1101/p1683.html
  5. Journal of Nutritional Biochemistry. “Malic acid and energy production.” https://www.sciencedirect.com/science/article/abs/pii/S0955286304000844
  6. Neuron. “Magnesium threonate improves learning and memory.” https://www.cell.com/neuron/fulltext/S0896-6273(09)01044-7