A 2019 animal study found that, out of several types of magnesium, magnesium malate was the fastest to absorb after a single dose. This may also be true of humans, but human trials are necessary to confirm this. Like magnesium citrate, magnesium malate may also be used as a laxative if you experience irregular bowel movements. This is thought to work by helping to draw water into your intestines, which in turn promotes movement of the food in your gut. 17 Magnesium sulphate

Several types of magnesium can help treat constipation, such as magnesium citrate. Other types may have utility as medical treatments. Magnesium oxide Key benefit: A spray delivers magnesium directly into the skin tissue, so magnesium can get to work faster. ELDerawi WA, et al. (2018). The effects of oral magnesium supplementation on glycemic response among type 2 diabetes patients. Magnesium glycine (or magnesium biglycinate) is formed of elemental magnesium and glycine – a type of amino acid. Glycine is believed to be the most important nonessential amino acid in humans. 8Magnesium plays a key role in bone formation and directly influences parathyroid hormone and Vitamin D levels, which are linked to healthy bone formation. 11 This means that having an adequate intake of magnesium is useful for supporting healthy bones. 5. It may help with headaches and migraines Magnesium can reportedly have a positive impact on blood pressure amongst people who are deficient in magnesium. 8 According to one study in particular, ‘after magnesium supplementation, systolic and diastolic pressures significantly improved.’ 9 3. It may help with blood sugar levels For example, when it combines with oxygen, magnesium oxide forms. And magnesium citrate is the result of magnesium binding with citric acid. All these different combinations affect how well your body absorbs magnesium and how it works. Magnesium chloride is generally taken in tablet format or sold as magnesium flakes for using in the bath, like with Epsom salts! Magnesium in food Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies 1, 2, 3, 4. Am J Clin Nutr. 2012;95(2):362-366. doi:10.3945/ajcn.111.022376

Magnesium can be found in food such as spinach, wholemeal bread and nuts. What’s the difference between magnesium and magnesium glycinate?Supakatisant C, Phupong V. Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial: Oral magnesium in pregnancy-induced leg cramps. Matern Child Nutr. 2015;11(2):139-145. doi:10.1111/j.1740-8709.2012.00440.x But what makes them different? And what sorts of benefits can they offer? We'll delve into the details for you below. Magnesium citrate Magnesium glycinate is bound to the amino acid glycine. Animal and test-tube studies suggest that glycine may have a calming effect on the brain, which is why it’s thought to be beneficial for sleep.