What kind of magnesium should I take?

Magnesium supplementation is no longer optional for most people — it's strategic. But not all forms work the same. Some go straight to your muscles or brain. Others just flush out of your system. Knowing which type to use for your symptoms is the first step in reclaiming metabolic health. There are plenty of magnesium supplements on the market, but the following options are — hands down — the top choices, listed in order of overall benefit.

•Magnesium glycinate — calming and gut-friendly — This form is bound to glycine, an amino acid that promotes relaxation. It's easy on your stomach and ideal if you're dealing with anxiety, poor sleep, muscle tightness or stress. I favor this version for anyone who tends to be sensitive to supplements or who needs help unwinding and recovering at night.

•Magnesium malate — energizing and supportive for muscles — Malate is found naturally in fruits and plays a role in energy production. If you're exhausted or experiencing muscle soreness or fibromyalgia-like pain, this is the form I recommend. It supports mitochondrial energy output, so it helps turn the lights back on at the cellular level.

•Magnesium taurate — anxiety relief and heart-brain support — This combines magnesium with taurine, an amino acid that calms your nervous system and supports heart rhythm stability. It's especially useful if you struggle with heart palpitations, stress-related high blood pressure or anxiety that feels tied to your heartbeat. Some evidence also points to brain-protective benefits.

•Magnesium L-threonate — cognitive focus and brain delivery — Threonate crosses your blood-brain barrier effectively. That makes it ideal for anyone dealing with brain fog, forgetfulness or age-related cognitive decline. It supports memory, mental clarity and learning. If your magnesium deficiency shows up as poor focus or low motivation, this form is a reasonable option.