Known as the 'mineral of the moment', magnesium is fast becoming the supplement of choice to help improve everything from your sleep to muscle recovery, heart health, and mood. The Tri-Mag Complex patch has topped our bestsellers at PatchWorks over the last year, so we've seen firsthand how popular magnesium has become! Even superstars like Taylor Swift swear by it, who recently revealed to Elle magazine she takes magnesium to boost her muscle health and energy. But with over ten types of magnesium to choose between and several different forms (pills, powders, patches, and more), how do you know the best magnesium supplements for your specific needs?
Magnesium is one of the most essential minerals to keep you fit and well, but many people are deficient (Worried this might be you? Read 7 Weird Magnesium Deficiency Symptoms You Shouldn't Ignore). Around 15% of men and 12% of UK women are believed not to be getting enough, but many health experts believe the true number is far higher. From muscle cramps to insomnia and anxiety, low levels of magnesium can make you feel awful. But the good news is, it'seasily fixed by taking a supplement; you just need to know which option is right for you. So we're sharing what magnesium does, the different forms of magnesium supplements, and how to choose the best one for your needs:
Why you should bother finding out what the best magnesium supplements are:
Magnesium is involved in over 300 biochemical reactions in your body. It helps with keeping you fit and mobile by improving muscle and nerve function and boosting your bone health. And can also promote relaxation and sound sleep by regulating neurotransmitters like GABA, a brain-calming chemical, and lowering cortisol levels. So if you're feeling stressed out and anxious, magnesium can be a real saviour!
Fed up with feeling wiped out? Magnesium could also give your energy levels a boost because it helps activate ATP (a molecule that stores and transfers energy in your cells) and supports mitochondrial function. And that's not all! Magnesium can also help with heart rhythm regulation, blood sugar control, and even migraine prevention. We could go on and on… (to discover more magnesium benefits check out Magnesium and Glycinate 5 Health Gains for Women)
However, with such varied benefits, you can imagine that the best magnesium supplements for you can also vary hugely, depending on which aspects of your health you're targeting. Here are some of the most common health concerns people turn to magnesium for support, and the best form of magnesium to address them:
Best magnesium supplements: types and uses
1. Magnesium glycinate (Best for sleep and anxiety)
Magnesium glycinate is bound to glycine, an amino acid with calming properties, which means it's your go-to if you are looking for the best magnesium supplements to target insomnia and a stressed-out mood. Highly bioavailable, it's best taken as a tablet or worn as a patch.
Patches are the best choice if you've got a sensitive tummy, as magnesium can cause stomach upsets. If you want a solid 8 hours of sleep, using a patch is also a good call, because it will provide a slow drip feed of magnesium throughout the 8 hours you wear the patch. Whereas an oral supplement will deliver all the good stuff in one go, so you could wake up in the middle of the night when your levels dip – gah! Our bestselling Tri-Mag Complex contains your ideal dose of magnesium glycinate – grab yours here.
2. Magnesium citrate (Best for digestion and constipation)
An estimated 13 million people in the UK are living with IBS, and if this is you, the happy news is magnesium could help you manage your troublesome tum too! Taking magnesium citrate can help relieve constipation and aid digestion because it draws water into the intestines, promoting regular bowel movements.
This is one health concern where the best magnesium supplements are oral, rather than a patch because the magnesium needs to travel directly through your digestive system for the magic to happen! Magnesium citrate often comes in powder form which you can mix with water and drink. In our experience, the flavoured versions are best avoided as they can be very strong-tasting. Stick to the plain and add some of your favourite cordial, or some mint leaves, for a more palatable option.
3. Magnesium threonate (Best for brain health)
Constantly battling brain fog? Magnesium could help you wave goodbye to fuzzy thinking and improve your cognitive function, focus, and memory. This is because it plays a key role in brain function, regulating synaptic plasticity – your brain's ability to adapt, learn, and form new memories – as well as offering neuroprotective properties, such as reducing oxidative stress and overstimulation of the neurons.
Research is still ongoing, but scientists believe that magnesium threonate can cross the blood-brain barrier, making it ideal for supporting brain health. To ensure you get the most brain benefits from magnesium threonate, a patch – like our Tri-Mag Complex – is one of the best magnesium supplements to use, because the active ingredients go straight into your bloodstream and can then cross over into your brain. Unlike oral supplements, where a large amount of the magnesium will be lost as it travels through your gut and liver.
4. Magnesium malate (Best for energy and muscle pain)
Whether you've been overdoing it at the gym, or you're looking for a way to cope with the debilitating symptoms of conditions like fibromyalgia or chronic fatigue, magnesium malate is one of the best magnesium supplements to target muscle soreness.
Magnesium malate works by delivering both magnesium and malic acid to your muscles, which work together to support muscle cell energy output, helping to reduce pain and fatigue. It can also relax tight or spasming muscles, balance calcium levels inside cells, and support nerve signalling inside your muscles so they don't overreact. Yet again, patches are the ideal way to take magnesium malate, so that the active ingredients are delivered directly into the bloodstream and more will make it to your muscles where they can do their thing.
Our trusty Tri-Mag Complex contains magnesium malate too, making it a great choice if you're looking for magnesium as muscle support.
