What's the Best Form of Magnesium to Use?

Not All Magnesium Is Created Equal

Walk into any health store and you'll find a dizzying array of magnesium products — pills, powders, sprays, lotions, and flakes. Each form has different absorption rates, benefits, and best uses. Here's how to navigate them.

Common Forms of Magnesium and Their Uses

• Magnesium Glycinate: Highly bioavailable and gentle on the stomach. Best for sleep, anxiety, and general supplementation. A top choice for oral use.
• Magnesium Citrate: Well-absorbed and commonly used for constipation relief and general supplementation.
• Magnesium Malate: Supports energy production; often recommended for fatigue and fibromyalgia.
• Magnesium Oxide: Lower absorption rate; primarily used as a laxative. Not ideal for raising magnesium levels.
• Magnesium Chloride (Topical): Highly bioavailable when applied to the skin. Used in sprays, oils, and lotions for muscle recovery, relaxation, and localized relief.
• Magnesium Sulfate (Epsom Salt): Used in baths for muscle soreness and relaxation. Absorption through bathing is debated, but the relaxation benefits are well-documented.
• Magnesium L-Threonate: Crosses the blood-brain barrier; studied for cognitive support and memory.

Oral vs. Topical: Which Is Better?

Both have their place. Oral magnesium is effective for systemic supplementation, but can cause digestive discomfort (especially at higher doses). Topical magnesium — applied directly to the skin — bypasses the digestive system entirely, making it ideal for those with sensitive stomachs or who want targeted muscle and skin benefits.

Many wellness practitioners recommend combining both: oral magnesium for systemic support and topical magnesium for localized relief and daily skin nourishment.

Why We Choose Magnesium Chloride

At Natura+Nutrire, our topical products use magnesium chloride — one of the most bioavailable forms for transdermal absorption. It's gentle, effective, and pairs beautifully with our spa-inspired formulations for a daily wellness ritual you'll actually enjoy.