Choosing the Right Type of Magnesium for You

The human body requires specific vitamins, nutrients, and minerals to not only function 
but to survive: one particular mineral is magnesium.  
 
Magnesium is needed to help muscles, such as the heart, relax and contract. It is also 
needed to decrease instances of headaches, build strong bones, improve an individual's 
blood pressure and improve brain health and mood.  
 
Magnesium supplements may be needed if there is a magnesium deficiency. Symptoms 
of a magnesium deficiency include anxiousness, fatigue, numbness in the extremities, 
irritability, constipation and muscle cramps. Those most at risk for developing a 
magnesium deficiency are women over 40 years of age, persons of African descent and 
those with alcoholism.  
 
There are over eight different types of magnesium and out of the various types of 
magnesium, there are three that prove most beneficial for the human body to function at 
its best: magnesium oxide, magnesium malate, and magnesium threonate.  

 
Magnesium Oxide

Magnesium oxide is available over the counter and is effective for those with 
constipation, high blood pressure, menstrual cramps, and asthma. Magnesium oxide 
supplements can be found in most over the counter multivitamins and as a stand alone 
supplement.  
 
 
Magnesium Threonate

Magnesium threonate enables the availability of magnesium on a biological level, which 
means that it enables the brain to make sufficient usage of the mineral and reaches the 
cells of the brain.  
 
Magnesium threonate is used to improve brain health. It is used to help persons with 
learning disabilities and those who have suffered from short term and long term memory 
loss. It is also taken to help individuals improve their energy levels when awake and 
their ability to adapt to comfortable sleeping patterns.  

 
Magnesium Malate

Magnesium malate is combined with malic acid and malic acid is found in many fruits 
that include apricots, blackberries, grapes, lychees, nectarines, oranges. This form of 
magnesium is used to improve energy levels, decrease muscular pain from diseases 
that affect the nervous system (ex: fibromyalgia and multiple sclerosis). Magnesium 
malate is also available without a prescription from a doctor.  



Magnesium Citrate

Lastly, there is magnesium citrate, which is actually a type of laxative that is usually in a 
liquid or powder form, combined with citric acid. This might be recommended by your 
doctor if you struggle with constipation, or if you need to empty your bowels before a 
procedure. For example, if you need help with digestive issues or constipation, you can 
take brands like Natural Calm, which is magnesium citrate with citric acid.


