There's more to magnesium than meets the eye. There are a variety of forms, methods of delivery, and benefits to each. Here's how to choose the right one for you.
Magnesium is having a moment, and for good reason. It can be one of the most impactful supplements you can take, but finding the right one can be challenging.
There are more than 10 forms of magnesium, and they’re not interchangeable. Some are highly absorbable and support sleep, others help your performance, and others may not deliver the benefits you expect.
That’s why both the form of magnesium and third-party certification matter.
Why Athletes Need Magnesium
Magnesium is involved in over 300 processes in your body, including helping your muscles move, your nerves communicate, and your body produce and use energy.
When you train, you are losing magnesium through sweat. Studies show that athletes can deplete magnesium at rates significantly higher than inactive people, and most athletes are already not getting enough from food alone.
Low magnesium can lead to muscle cramps, poor sleep, fatigue, elevated heart rate, and slower recovery.
The Best Forms of Magnesium (and what each one does)
Bisglycinate: the gold standard for recovery and sleep. Highly bioavailable, gentle on the stomach, and calming to the nervous system. This is the form most athletes should start with.
Malate: bonded with malic acid, which plays a role in the energy production cycle. Good for endurance athletes and anyone dealing with muscle fatigue.
Taurate: bonded with taurine, which supports cardiovascular function and electrolyte balance. Less common but valuable for athletes with high training loads.
L-Threonate: the only form clinically shown to cross the blood-brain barrier. Designed for cognitive function and deep sleep architecture.
Liposomal: magnesium wrapped in a lipid layer for maximum absorption. Bypasses the digestive issues that some people experience with oral magnesium. Great option if you've tried magnesium before and had stomach problems.
Transdermal: applied directly to the skin over sore muscles. Bypasses digestion entirely. Targeted relief rather than systemic supplementation.
Your Magnesium Guide:
PILLAR: One of the most popular among athletes for everyday use, as it features 3 forms of highly absorbable magnesium.
Thorne Bisglycinate: Is a highly absorbable form of magnesium bound to glycine known to help improve your sleep quality.
Momentous L-Threonate: Known as the calming form of magnesium, it has been shown to have cognitive benefits.
Charley Sport: This is topical magnesium that absorbs through your skin in minutes. If you have restless legs or cramping muscles, this product is excellent to help relieve that.
