Magnesium Types Explained: Which One Solves Your Problem?
- eczacıkız
- Sep 17, 2025
- 3 min read
Magnesium is an essential mineral needed by every cell in our body and involved in numerous biochemical reactions. It plays crucial roles in energy production, proper muscle and nervous system function, protein and DNA synthesis, heart rhythm regulation, immune system function, and bone health. It also plays a significant role in coping with stress, improving sleep quality, and regulating blood sugar levels.
The amount of magnesium in foods today has decreased significantly compared to 50 years ago. Furthermore, with changing eating habits, the body is not absorbing enough magnesium. This, over time, depletes stored magnesium, leading to the widespread magnesium deficiency.
Recently, due to increased awareness of magnesium, magnesium supplements have become popular. However, questions like "What are the symptoms of magnesium deficiency?" and "Can it be detected with a blood test?" have raised questions in everyone's mind. First, you should know that only 1% of magnesium is found in the blood, with the rest in the cells of bones, tissues, and organs. So, even if your magnesium levels appear sufficient in a blood test, you could still be deficient. Specific tests are required to diagnose magnesium deficiency definitively, but there's a simpler way: listening to yourself and observing yourself. So, what are the main symptoms of magnesium deficiency?
1. Muscle Cramps and Twitches
2. Chronic Fatigue and Low Energy
3. Sleep Problems and Insomnia
4. Anxiety and Depressed Mood
5. Headaches and Migraine Attacks
6. Heart Rhythm Disorders (Arrhythmia)
7. High Blood Pressure
8. Insulin Resistance and Type 2 Diabetes Risk
9. Osteoporosis (Bone Thinning)
These are the most common symptoms of magnesium deficiency, and if you experience even one of them, it could be a sign of a magnesium deficiency. We've covered everything so far, but if you're wondering which magnesium supplements you should be taking, you can find the table below.
MAGNESIUM TYPE | IMPACT |
Magnesium Citrate | It's the most effective form of magnesium in the intestines. It's the first choice for problems like bloating and constipation. It's also recommended for muscle cramps and pain, menstrual cramps, and PMS. (High doses can cause diarrhea!) |
Magnesium Malate | It's the form of magnesium with the best muscle penetration. It's known as energy and sports magnesium. It's preferred for fibromyalgia, chronic fatigue, and muscle pain. It also reduces insulin resistance. |
Magnesium Glycinate/Bisglycinate | It's effective for sleep problems, reducing stress and anxiety, pain relief, menstrual cramps, and migraine headaches. It's the best choice in terms of bioavailability (the body's ability to use the substance). |
Magnesium L-threonate | It's effective in improving sleep quality and enhancing memory. For this reason, it's one of the preferred forms for those with brain fog and those with dementia and Alzheimer's disease. Some studies have shown positive effects on memory and cognitive function with regular use.
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Magnesium Taurate | It's a form of magnesium that's effective in treating high blood pressure, diabetes, palpitations, and cardiovascular disease. It's beneficial for regulating blood sugar, balancing blood pressure, and protecting the heart. |
Magnesium N-Acetyltaurinate | It is the acetylated form of magnesium taurate. It crosses the blood-brain barrier and acts on the brain. It regulates sleep, reduces the number and severity of migraine attacks, and is effective in reducing anxiety and memory problems. |
Magnesium Oxide | You'll often find it in prescription magnesium supplements. Its bioavailability is 3-4%, so if you're using magnesium for a condition other than constipation, it likely won't be effective in relieving your symptoms. |
Another thing to consider when purchasing a magnesium supplement is vitamin B6. Vitamin B6 (pyridoxine) facilitates the absorption of magnesium and its transfer to the brain. Therefore, when purchasing a supplement, choosing one that contains B6 will help alleviate your symptoms. Furthermore, if you are taking vitamin D, magnesium plays a key role in its activation. Therefore, using it together may be beneficial.
Magnesium is one of the most effective options for improving the quality of your daily life. However, if you have other medical conditions or are taking medication, consult your doctor and pharmacist before using magnesium supplements! I wish everyone good health.
REFERENCES;
Uysal, N., Kizildag, S., Yuce, Z., Guvendi, G., Kandis, S., Koc, B., ... & Ates, M. (2019). Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best?. Biological trace element research, 187(1), 128-136.
Ergün, F. (2019). İnsan Sağlığı Ve Beslenme Fizyolojisi Açısından Magnezyum. Kırşehir Ahi Evran Üniversitesi Sağlık Bilimleri Dergisi, 2(3), 26-33.
Özata, M. (2022). Magnezyumun iyileştirici gücü. Efe Akademi Yayınları.
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