Magnesium is one of the most important minerals in the human body, essential for over 300 biochemical reactions. It participates in energy production (ATP), muscle contraction, nervous balance, sleep regulation, and even mood.
Despite this, magnesium deficiency is very common, especially in people with intense routines, high stress, a processed diet or regular exercise.
But when it comes to supplements, the question arises:
Which type of magnesium should I choose?
There are several ways and each has different characteristics and objectives.
In this guide, the PROFIZIC team explains in detail the main variations of magnesium, their benefits and what each one is used for.
Types of Magnesium and Their Functions
Not all magnesium is created equal. The way the mineral is bound (to an acid, salt, or amino acid) alters its absorption, effect, and fate in the body.
Below, we present the main forms found in quality supplements.
1. Magnesium Chelate (or Magnesium Bisglycinate)
What is it:
Magnesium is bound to two glycine amino acids, which facilitates intestinal absorption.
Benefits:
- High bioavailability and excellent digestive tolerance
- Promotes muscular and mental relaxation
- Improves sleep and reduces stress
- It can help with anxiety disorders
Recommended for: those seeking deep sleep, calm, focus and emotional balance.
Note: One of the safest forms for prolonged use.
2. Magnesium Citrate
What is it:
Magnesium bound to citric acid, one of the most popular and well-absorbed forms.
Benefits:
- Support for digestion and bowel function
- Helps in the production of cellular energy
- Contributes to muscles and nervous system
Recommended for: those who suffer from mild constipation or want a general-purpose magnesium with good absorption.
Warning: may have a mild laxative effect.
3. Magnesium Malate (or Dimalate)
What is it:
Magnesium bound to malic acid, involved in energy production (Krebs cycle).
Benefits:
- Reduces tiredness and fatigue
- Increases energy and physical endurance
- Muscle recovery support
Recommended for: those who have an active routine, train regularly or feel constant fatigue.
Excellent option for athletes and people with low energy.
4. Magnesium Threonate (Magnesium L-Threonate)
What is it:
Magnesium bound to threonic acid, derived from vitamin C.
It is the form with the best capacity to cross the blood-brain barrier, reaching the brain.
Benefits:
- Improves memory, concentration and mental focus
- Helps with emotional balance and sleep quality
- May have neuroprotective effect
Recommended for: those seeking better cognitive performance, focus and mental clarity.
Note: higher cost, but action more targeted to the nervous system.
5. Magnesium Taurate
What is it:
Magnesium bound to taurine, an amino acid with cardiovascular protective function.
Benefits:
- Heart health support
- Helps balance blood pressure
- Reduces anxiety and physical stress
Recommended for: those who want to take care of their cardiovascular health or suffer from high blood pressure.
Excellent for those looking for a calming option with a heart-focused approach.
6. Magnesium Aspartate (or Magnesium Aspartate)
What is it:
Combination of magnesium with aspartic acid, involved in cellular energy production.
Benefits:
- Increases physical resistance
- Improves sports performance
- Reduces muscle fatigue
Recommended for: those seeking support for physical performance and muscle recovery.
It should be used in moderation as it can be stimulating in some people.
7. Magnesium Chloride
What is it:
Traditional and affordable water-soluble form. One of the best known.
Benefits:
- Good general absorption
- Contributes to acid-base balance
- Supports muscles, nerves and digestive system
Recommended for: those looking for a complete and economical magnesium for daily use.
Note: May taste bitter if taken as a liquid solution.
8. Magnesium Oxide
What is it:
Inorganic form, with a high elemental magnesium content, but low absorption.
Benefits:
- Reduced cost
- It can help with intestinal transit
Recommended for: those who want to supplement economically, but do not have a high deficit.
May cause digestive discomfort or diarrhea in some people.
9. Magnesium Lactate
What is it:
Magnesium combined with lactic acid — mild and well tolerated by the stomach.
Benefits:
- Gentle on the digestive system
- Suitable for prolonged use
- General metabolism support
Recommended for: those with intestinal sensitivity who want a light, daily supplement.
10. Magnesium Sulfate
What is it:
Known as “bitter salt” (used in baths and therapies), it has limited oral absorption.
Benefits:
- Muscle relaxation in baths
- Pain and tension relief
- Body detox via topical use
Recommended for: external use, in baths or foot baths.
Not recommended as a long-term oral supplement.
How to Choose the Ideal Magnesium?
- To relax and sleep better: Bisglycinate (Chelate)
- For more energy: Malate or Aspartate
- For memory and focus: Threonate
- For heart and blood pressure: Taurate
- For slow bowel: Citrate
- For general and economical use: Chloride or Oxide
- For relaxing baths: Sulfate
Care and Dosage
- Always consult a healthcare professional before starting supplementation.
- Avoid excessive doses (may cause diarrhea or mineral imbalances).
- Choose products from safe sources and tested in laboratories.
- People with kidney problems should have professional monitoring.
Conclusion
Magnesium is essential for physical and mental well-being — but each form has a different role in the body.
Choosing correctly ensures better absorption, real results and daily balance.
At PROFIZIC , you will find magnesium in various forms and from excellent brands, so you can choose the one that best suits your purpose.
Explore our online store and find out which magnesium is right for you!