What are the different magnesium types?

Magnesium citrate is magnesium bound to citric acid. It’s one of the most popular forms in supplements and is commonly found in tablets, capsules and powders.^1,2 Magnesium citrate can contribute to normal muscle function, normal energy-yielding metabolism, electrolyte balance, the maintenance of normal bones and a reduction in tiredness and fatigue.³

Magnesium oxide is made by combining magnesium with oxygen. It’s commonly used in tablets and capsules and has a white, powdery appearance.⁴ Just like magnesium citrate, it can contribute to normal muscle function, nervous system function and the reduction of tiredness and fatigue.³

You might’ve heard of magnesium glycinate thanks to its rise in popularity as an ingredient in the ‘sleepy girl mocktail’ that’s all over social media. Magnesium glycinate – also known as magnesium bisglycinate – is made by combining magnesium with glycine, an amino acid that acts as a neurotransmitter (or chemical messenger), sending messages around the body.⁵ Magnesium citrate, oxide and glycinate each play a role in supporting electrolyte balance, normal muscle function and bone health – while also helping to reduce tiredness and fatigue.³ Quite the multitasker.

Magnesium malate is magnesium bound to malic acid – a naturally occurring acid found in certain fruits, such as apples, pears and cherries.⁶ Like other magnesium forms, it can help contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue.³

You may know magnesium sulphate better as Epsom salts. It’s made by combining magnesium with sulphuric acid and is commonly sold as bath salts or flakes.⁷ Epsom salts are widely used in baths and foot soaks, especially after exercise or long days on your feet. While many people enjoy them as part of a winding-down ritual, more research is needed before drawing firm conclusions about how much magnesium is absorbed by the body this way.^7,8 The bottom line? Don’t rely on topical products like bath salts or creams for any kind of actual magnesium intake.

Magnesium chloride is made by binding magnesium with hydrochloric acid. It’s a highly soluble form, which is why it often appears in liquid supplements and topical products such as sprays, oils, lotions and bath flakes.⁹

Oral magnesium – including tablets, capsules, gummies and powders – goes through the digestive system and is generally the format used if you want to supplement magnesium intake. Different magnesium compounds may vary in solubility and bioavailability, but oral supplements are the main route studied for supporting your nutritional magnesium levels.²

Topical magnesium – including sprays, oils, creams, gels and bath products – is applied to the skin. These can feel convenient, especially if you dislike tablets or want a product that fits into your evening routine. But current evidence doesn’t clearly show that topical magnesium raises magnesium levels in the same way oral supplements can.⁸

So, if your main goal is supporting your magnesium intake, tablets, capsules or powders are the more evidence-backed place to start. But if you’re just looking to build a relaxing wind-down routine, topical magnesium might suit your needs instead.

But can magnesium be reliably absorbed through the skin in amounts that noticeably improve magnesium levels? The evidence is still limited and researchers have said more robust studies are needed.⁸ Topical magnesium isn’t necessarily pointless – but it also shouldn’t be thought of as a shortcut to correcting low intake. If you’re not getting enough magnesium, or think your levels may be low, an oral supplement is usually the recommended option. It’s a good idea to speak to your doctor about checking your magnesium levels before taking any new supplements.

You might prefer: 

It’s also worth checking how much elemental magnesium you’re getting per serving and whether the product fits easily into your day. Sometimes the ‘best’ supplement isn’t the fanciest one – it’s the one you’ll genuinely use.

Your intake might roughly look like this:

That adds up to approximately 289mg of magnesium.^11-16