Magnesium is an important mineral for the body. It helps maintain nerve, muscle, and bone health. It may also help improve sleep quality, lower blood sugar levels, and lower inflammation. Foods high in magnesium include dark chocolate, nuts and seeds, avocado, tofu, leafy greens, and bananas. Magnesium and vitamin D enhance each other’s absorption in the body. Magnesium is needed in many body processes that activate vitamin D and help to improve vitamin D levels in the body.  

Magnesium citrate – Magnesium citrate is a common form that can be found in the store. Research suggests that this is a bioavailable form, and it is used orally to increase low levels of blood serum magnesium. 

Magnesium oxide – Magnesium oxide is poorly bioavailable. This magnesium combined with oxygen is used to treat heartburn, constipation, and indigestion. 

Magnesium chloride – Magnesium combined with chlorine is absorbable in the intestines. Magnesium chloride can be taken orally or used in ointments and lotions. May aid in sleep and depression.

Magnesium lactate – Magnesium lactate is a combination of magnesium and lactic acid. This type of magnesium is used as a food additive for perseveration and not a dietary supplement. 

Magnesium malate – Magnesium malate is a combination of magnesium and malic acid. This magnesium may be best used for chronic fatigue syndrome and fibromyalgia. However, more research needs to be done on its effectiveness. 

Magnesium taurate – Magnesium taurate is a combination of magnesium and taurine. Blood sugar levels and blood pressure are stabilized through magnesium taurate in rats so it is possible that it will do the same for humans. May aid in energy production, and help with muscle function.

Magnesium glycinate – Magnesium glycinate is a combination of magnesium and glycine. This form of magnesium is strong enough to stand on its own and help treat sleep, promote bone health, reduce PMS, inflammation, heart disease, diabetes, migraines, depression, and stress. It is easily absorbable in the intestines.