How to Choose the Right Magnesium for Your Goals

Choosing a magnesium supplement isn’t as easy as you might think. Why are there so many? What’s the difference? And how do I know which one is best? Here at Ethical Nutrition we offer 3 different types of magnesium and we often get asked these questions. So, we thought we’d put together this handy guide to help you choose the right magnesium for your goals. 

What does magnesium do?

Magnesium is an essential mineral that contributes to [1, 2]:

• Normal muscle function: magnesium and calcium regulate how muscles contract and relax.
• The function of the nervous system: magnesium supports nerve transmission and regulates nerve cell activity.
• Energy production.
• Insulin function and blood sugar balance.
• Mental wellbeing.
• RNA and DNA formation.
• Protein synthesis.

It’s also one of the major electrolyte minerals. Along with potassium, sodium, and calcium, magnesium helps regulate fluid balance in the body.

What is chelated magnesium?

Magnesium needs to be mixed with another molecule to make sure it’s absorbed and utilised by the body. The term “chelated” means that the magnesium is tightly bound to a carrier molecule such as glycine, taurine, or malic acid. The term “chelated” comes from the Greek word for “claw” - the carrier molecule literally claws onto the magnesium! 

What does “clean magnesium” mean?

Mineral supplements often contain extra ingredients like binders, fillers, and flavourings to bulk out the weight of the product and give it a certain taste. We use the term “clean” to describe our magnesium supplements because they don’t contain any of these additives. Our products only contain pure chelated magnesium – nothing else.

What are the signs and symptoms of magnesium deficiency?

Common signs that you may need more magnesium include:

• Muscle cramps, spasms and twitches.
• Fatigue.
• Headaches and/or migraine.
• Difficulty getting to sleep.
• Constipation.
• Low appetite.
• Nausea and vomiting.
• Irregular heartbeat.

It’s important to remember that because magnesium is involved in so many biochemical pathways in the body, low levels can show up differently for each individual. 

How to choose the right magnesium for your health goals

If you’re feeling confused by the different types of magnesium, think about why you want to take it. What are your health goals? Keep these in mind as you explore the benefits of each type. Let’s start with magnesium malate…

Magnesium malate – its benefits and uses

Magnesium malate is magnesium bound to malic acid. This is a natural organic acid found in fruits like apples and oranges. Malic acid plays a central role in energy metabolism in the mitochondria – the “energy batteries” inside cells. This activity makes magnesium malate a good option for optimising energy and muscle function.

You can take magnesium malate at any time, though it’s best to use it in the morning if you want to support energy levels through the day. It’s well absorbed, highly bioavailable, and gentle on the gut, making it suitable for even sensitive digestions.

Magnesium taurate – what is it and what’s it good for?

Magnesium taurate is a combination of magnesium and the amino acid taurine. Research into taurine suggests it can:

• Support energy production in muscles and the activity of antioxidant enzymes, especially after exercise [3].
• Protect the heart and circulatory system, regulate blood pressure, and support cardiac fitness and vascular health [4].
• Calm and protect the central nervous system [5].

Like magnesium malate and glycinate, the taurate form is well absorbed and gentle on the gut. The individual benefits of magnesium and taurine are enhanced when they’re combined as magnesium taurate, making this a great option if you’re looking to support sleep, heart health, energy, or muscle function.

Magnesium glycinate – what is it and who is it good for?

Magnesium glycinate combines magnesium with the amino acid glycine. Glycine is known for its calming effect in the nervous system, which is why magnesium glycinate is a good choice to support sleep, emotional wellbeing, energy, and resilience to stress.

Choose magnesium glycinate to optimise:

• Energy levels.
• Hormonal health.
• Mood balance and emotional wellbeing.
• Sleep and relaxation.

You can take magnesium glycinate at any time of day, with or without food. If you wish to support sleep, we recommend taking it with your evening meal or an evening snack.

How to compare magnesium malate, taurate and glycinate

Here’s our quick and easy guide to the benefits of each form of magnesium:

Ethical Nutrition magnesium – what makes it different?

Our magnesium supplements stand apart from other products because they are:

• Fully chelated with no magnesium oxide added.
• Highly absorbable and bioavailable.
• Gentle on the gut.
• Clean: no additives, fillers, flavourings, plastic, or palm oil.
• Batch tested for impurities and contaminants.
• Potent: our products offer between 150mg – 180mg elemental magnesium per 2 capsule dose, clearly stated on the label.
• Vegan Society approved.
• Free from the top 14 allergen-containing ingredients.

Unlike other products that are blended with poorly absorbed magnesium oxide and bulked out with fillers, our range provides pure 100% chelated magnesium and nothing else. 

Is magnesium safe to take every day?

Magnesium is safe to take every day for most people who need it. Always follow the recommended dosage instructions as excess amounts of any form of magnesium can lead to irregular heartbeat, very low blood pressure, and muscle weakness. If you are pregnant, breastfeeding, or taking prescription medications we recommend you speak to your doctor before using any type of magnesium. 

FAQs

What is the best type of magnesium to take?

The best type of magnesium is the one that suits your health goals. Magnesium taurate is a good option for heart health, energy, and muscle function. Magnesium malate supports energy and muscle function, and magnesium glycinate is a good option for sleep, mental wellbeing, energy, and managing stress.

What does chelated magnesium mean, and is it better absorbed?

Chelated magnesium means the magnesium is tightly bound to a carrier molecule such as glycine, taurine, or malic acid. Chelated forms of magnesium are better absorbed and gentler on the gut compared to non-chelated forms like magnesium oxide.

Which magnesium is best for sleep, stress, or muscle cramps?

Magnesium taurate is a good option for supporting muscle function, sleep, and stress. Magnesium contributes to normal muscle function [1] while research into taurine suggests it plays a role in muscle health and has a calming effect on the nervous system [3,5].

When is the best time of day to take magnesium?

This depends on why you are taking it. For optimum absorption we recommend taking 1 capsule with either breakfast and lunch or lunch and evening meal. However, if you feel like you might forget to take a second dose it’s fine to take both capsules at once. If you’re taking magnesium to support sleep you may wish to take 1 capsule with lunch and 1 with evening meal or both capsules with your evening meal.

What are the symptoms of magnesium deficiency?

Common symptoms of low magnesium include:

• Muscle cramps, spasms and twitches.
• Fatigue.
• Headaches and/or migraine.
• Difficulty getting to sleep.
• Constipation.
• Low appetite.
• Nausea and vomiting.
• Irregular heartbeat.

Choosing a magnesium supplement can feel daunting when there are so many options available. We hope this guide helps you pick the right one for your health goals but if you have any further questions, do get in touch – we’re here to help.

Still curious about which magnesium is best for you? Take our free quiz to help you find the right supplements and meal plan in less than a minute.

You may also like to read:

How to Boost Magnesium Absorption

The Role and Health Benefits of Magnesium Glycinate

Signs You May Need More Magnesium 

The Evidence

1. Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, and to normal functioning of the nervous system: Department of Health and Social Care, 2025. GB Nutrition and Health Claims Register (GBNHCR).
2. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730
3. Thirupathi, A., Pinho, R. A., Baker, J. S., István, B., & Gu, Y. 2020. Taurine Reverses Oxidative Damages and Restores the Muscle Function in Overuse of Exercised Muscle. Frontiers in Physiology, 11, 582449. https://doi.org/10.3389/fphys.2020.582449
4. Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19), 4236. https://doi.org/10.3390/nu15194236
5. Jangra, A., Gola, P., Singh, J., Gond, P., Ghosh, S., Rachamalla, M., Dey, A., Iqbal, D., Kamal, M., Sachdeva, P., Jha, S. K., Ojha, S., Kumar, D., Jha, N. K., Chopra, H., Tan, S. C. 2024. Emergence of taurine as a therapeutic agent for neurological disorders. Neural Regeneration Research 19(1): 62-68. doi: 10.4103/1673-5374.374139