Types of Magnesium: Benefits, Uses & How to Choose the Right One

Magnesium is an essential mineral that plays a key role in over 300 biochemical reactions in the body. It supports muscle and nerve function, energy production, heart health, bone strength, blood sugar balance, and stress management. Despite its importance, magnesium deficiency is common due to modern diets, stress, and lifestyle factors.

At BMS Health Shop Kenya, we stock high-quality magnesium supplements to support daily wellness, energy, relaxation, and overall health. This guide explains the different types of magnesium, their benefits, and how to choose the best magnesium supplement for your needs.

Why Magnesium Supplements Matter

Magnesium is required for proper muscle contraction, nerve signaling, protein synthesis, and cellular energy production. Low magnesium levels may contribute to fatigue, muscle cramps, poor sleep, stress, headaches, and irregular heartbeat.

Different magnesium supplements are bound to different compounds, which affects absorption, tolerance, and targeted benefits. Choosing the right form of magnesium ensures better results and fewer digestive side effects.

Types of Magnesium and Their Benefits

Magnesium Citrate

Magnesium citrate is one of the most commonly used and well-absorbed forms of magnesium. It draws water into the intestines, making it effective for relieving occasional constipation while also replenishing magnesium levels.

Best for: Constipation relief, muscle cramps, general magnesium deficiency.
Commonly used in digestive support supplements.

Magnesium Glycinate (Bisglycinate)

Magnesium glycinate is bound to the amino acid glycine, making it highly bioavailable and gentle on the stomach. It is one of the best magnesium forms for long-term daily use.

Best for: Stress management, anxiety support, improved sleep quality, muscle relaxation. Ideal for people sensitive to laxative effects.

Magnesium Oxide

Magnesium oxide contains a high percentage of elemental magnesium but has lower absorption compared to other forms. It is mainly used for short-term digestive relief rather than correcting deficiency.

Best for: Heartburn, acid reflux, occasional constipation.
Not recommended as the primary magnesium supplement.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, which plays a role in energy production. This form is often recommended for people experiencing fatigue or muscle discomfort.

Best for: Chronic fatigue, muscle pain, fibromyalgia, energy support.
Often taken during the day.

Magnesium L-Threonate

Magnesium L-threonate is a specialized form known for its ability to cross the blood–brain barrier. It supports cognitive and neurological function.

Best for: Brain health, memory, focus, mental clarity.
Common in premium brain-support supplements.

Magnesium Chloride

Magnesium chloride is well absorbed and available in both oral supplements and topical magnesium oils or sprays.

Best for: Muscle cramps, relaxation, topical magnesium therapy.
Topical use is popular for people with digestive sensitivity.

Magnesium Taurate

Magnesium taurate is bound to taurine, an amino acid that supports cardiovascular and nervous system health.

Best for: Heart health, blood pressure support, calming effect.
Often recommended for people with cardiovascular concerns.

Magnesium Sulfate (Epsom Salt)

Magnesium sulfate is commonly used in baths for muscle relaxation and stress relief rather than as an oral supplement.

Best for: Muscle soreness, relaxation, recovery (bath use).
Not ideal for daily oral supplementation.

How to Choose the Best Magnesium Supplement

Your health goal should guide your choice of magnesium:

- Stress, anxiety, and sleep support: Magnesium glycinate or taurate
- Constipation and digestion: Magnesium citrate or oxide
- Energy and muscle pain: Magnesium malate
- Brain and cognitive support: Magnesium L-threonate
- Heart and blood pressure support: Magnesium taurate

If you are unsure, magnesium glycinate is a safe and effective all-round option.

Magnesium Dosage and Safety

Magnesium supplements are generally safe when taken as directed. Excess intake may cause diarrhea, nausea, or abdominal discomfort, especially with citrate and oxide forms.

People with kidney disease, pregnant or breastfeeding women, and individuals on medication should consult a healthcare professional before using magnesium supplements.

Buy Magnesium Supplements in Kenya

At BMS Health Shop, we offer authentic, high-quality magnesium supplements in Kenya with fast delivery and professional guidance. Whether you need magnesium for sleep, stress, muscle recovery, or heart health, we have the right option for you.

Browse our magnesium supplements online and support your wellness journey with trusted products from BMS Health Shop Kenya.