Benefits of a Magnesium Complex: review of the different types

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- Updated by Jody Mullis MS, RD, Nutritionist

Many people already know that Magnesium is an essential mineral needed by our bodies to stay healthy, but taking it alone in...

magnesium pills in hand

Many people already know that Magnesium is an essential mineral needed by our bodies to stay healthy, but taking it alone in its single form isn't always enough. That's why many people are turning to magnesium complexes – which combine different types of this important nutrient into one easy-to-take supplement. In this blog post we'll explore what exactly makes up a magnesium complex, how they work and the various benefits associated with them as well as tips on choosing the right type of magnesium complex for you. Let's get started!

Table of Contents:


What is a Magnesium Complex?

Magnesium complexes are a type of dietary supplement that contain a variety of different magnesium types. They are typically found in pill or powder form, and it can be taken daily to help maintain healthy levels of magnesium in the body. Magnesium plays an important role in many bodily functions, including energy production, muscle contraction, nerve transmission, and bone health.

Definition of a Magnesium Complex

Magnesium complex is a combination of different forms of magnesium salts bound together with other minerals such as calcium or zinc [1]. The most common forms are chelated (magnesium bonded to an amino acid), citrate (magnesium bonded to citric acid), bisglycinate (magnesium bonded to two glycine molecules) and malate (magnesium bonded to malic acid). These complexes provide more bioavailable forms of magnesium than traditional supplements like oxide or sulfate which may not be absorbed as well by the body.

Benefits of Taking a Magnesium Complex

Taking a daily dose of a magnesium complex has numerous benefits for overall health and wellbeing. They helps regulate blood pressure levels, supports cardiovascular health, reduce inflammation throughout the body, boost energy levels by helping cells convert glucose into ATP energy molecules more efficiently, improve digestion by aiding in nutrient absorption from food sources and help relax muscles after exercise or physical activity. Additionally, they can also help reduce symptoms associated with anxiety or depression due to its calming effects on the nervous system

Key Takeaway: Magnesium complex is a combination of different forms of magnesium salts and other minerals that can provide numerous health benefits such as: improved digestion, reduced inflammation, better cardiovascular health, and increased energy levels. It is important to consult with your healthcare provider before taking any kind of supplement.

How Do Magnesium Complexes Work?

The Role of Magnesium in the Body

Magnesium is an essential mineral that plays a key role in many biological processes. It helps regulate nerve and muscle function, blood sugar levels, and blood pressure. It also helps form bones and teeth, produce energy from food, activate enzymes for various metabolic reactions, and maintain healthy cell membranes [2].

Mechanism of Action for Magnesium Complexes

Magnesium complexes are compounds made up of magnesium bound to other molecules such as amino acids or citrate ions. These complexes help increase the absorption rate of magnesium into the body by providing a more stable form than just elemental magnesium alone. The additional molecules can also provide additional health benefits depending on which type is used.

Potential Side Effects and Interactions with Other Medications or Supplements

Although generally safe when taken at recommended doses, taking too much magnesium can cause diarrhea, nausea, abdominal cramping or bloating [3]. People who have kidney disease should not take high doses of magnesium without consulting their doctor first as it could be dangerous for them due to impaired kidney function. In addition, some medications may interact with magnesium supplements so it is important to check with your healthcare provider before taking any new supplement if you are currently taking medication or have any underlying medical conditions.

Magnesium Complexes work by providing the body with essential magnesium that helps support a healthy lifestyle. This article will now explore the different types of Magnesium Complexes available.

What are the Different Types of Magnesiums That Are Included In Complexes?

Magnesium Chelate is a type of magnesium that has been bound to an amino acid, such as glycine. This form of magnesium is easily absorbed and has a high bioavailability, making it one of the most popular forms used in supplements. It can help support healthy bones, muscles, nerves and energy levels. However, some people may experience mild gastrointestinal discomfort when taking this form of magnesium.

Magnesium Citrate is another popular form of magnesium that combines citric acid with magnesium carbonate or oxide for better absorption into the body. Magnesium citrate helps to promote regularity and reduce constipation by drawing water into the intestines which softens stools for easier passage through the digestive tract. It also supports nerve function and muscle relaxation while helping to maintain normal blood pressure levels already within normal range.

Magnesium Bisglycinate is a chelated form of magnesium bonded with two molecules of glycine which makes it highly absorbable without causing any laxative effects like other forms can cause if taken in large doses over time. This type offers many benefits including supporting bone health, reducing fatigue and promoting restful sleep due to its calming effect on the nervous system as well as providing relief from occasional stress or tension headaches caused by everyday life activities or lifestyle choices such as poor dieting habits or lack of exercise.

Magnesium Oxide is a common magnesium type found in triple complexes. It has been studied for its potential to help reduce blood pressure and improve digestion problems such as constipation and indigestion [4]. Additionally, the supplement may also provide migraine relief. Studies suggest that magnesium oxide can be used to treat hypertension due to its ability to relax the cardiovascular system, helping reduce blood pressure levels. Additionally, it helps alleviate digestive issues by regulating bowel function and improving nutrient absorption in the stomach lining. Moreover, this compound has also been linked with relieving pain associated with migraine headaches through its anti-inflammatory properties.

Magnesium Malate is composed of magnesium and malic acid and is becoming increasingly popular due to its health benefits, which include improved mood, increased energy levels, better blood sugar control, and enhanced exercise performance. It has also been found to have anti-inflammatory qualities that can help relieve joint pain caused by conditions like arthritis or fibromyalgia.

Magnesium Aspartate is a form of magnesium that has been proven to be more bioavailable than other forms. It is composed of two molecules, one being magnesium and the other being an amino acid derivative known as aspartic acid. This combination helps increase the body's absorption rate of magnesium when taken orally compared to other forms of the mineral.
Magnesium aspartate can improve various health concerns related to magnesium deficiency such as muscle hyper-excitability and cramps.

Magnesium Taurate is made up of two molecules: taurine and magnesium. Unlike many other forms of magnesium supplements, Magnesium Taurate does not cause an upset stomach or diarrhea like some other magnesium types can when taken in large amounts. This makes it an ideal option for those who may experience digestive discomfort when taking other types of magnesium.It has been shown to help regulate blood sugar levels and lower blood pressure as well as improved cardiovascular health, enhanced cognitive function, and reduced stress levels. Additionally, it has been shown to help with muscle soreness after exercise due to its anti-inflammatory properties.

Magnesium L-Threonate differs from other forms of magnesium as it is able to cross the blood-brain barrier, allowing it to interact with the neurons in our brains. This makes it an attractive option for those wanting to improve their memory, learning capacity, and general cognitive performance. Studies have shown that magnesium plays an important role in healthy brain function and can help protect against age-related cognitive decline. By taking Magnesium L-Threonate, users may be able to boost their mental alertness and reduce stress by regulating neurotransmitter levels within the brain. Additionally, this form of magnesium supports healthy synaptic plasticity which can lead to improved attention span, focus and concentration.

Magnesium Glycinate is an amino acid chelate form of magnesium which allows for better absorption in the body than other forms of magnesium supplements such as oxide or citrate. This magnesium type is best for reducing anxiety, improving bone health, and regulating heart rhythms. Additionally, it may provide relief from premenstrual symptoms in some women.

The combination of magnesium and malic acid helps boost energy levels within minutes while also improving mental clarity and focus. It also assists in glucose metabolism so it helps regulate blood sugar levels for those living with diabetes or pre-diabetes.

Magnesium complexes come in a variety of forms, each with their own unique benefits. Next, we'll explore the potential health benefits associated with taking magnesium complexes.

Key Takeaway: Magnesium that are often included in complexes, such as magnesium chelate, citrate and bisglycinate are easily absorbed forms of magnesium that can help support healthy bones, muscles, nerves and energy levels. They also promote regularity, reduce constipation and provide relief from stress or tension headaches.
This great video explains more about most different magnesium types.

What are the Benefits of Taking a Magnesium Complex?

Taking a magnesium complex supplement can provide many health benefits. Improved sleep quality is one of the most notable advantages of taking a magnesium complex. Magnesium helps to relax muscles and calm the nervous system, which can help promote better sleep. Additionally, it has been shown to reduce cortisol levels in the body, leading to improved relaxation and restful nights.

Reduced stress and anxiety levels are another benefit associated with taking a magnesium complex supplement. Magnesium helps regulate hormones that control stress responses in the body, such as adrenaline and cortisol. It also plays an important role in maintaining healthy brain chemistry by helping to balance neurotransmitters like serotonin and dopamine which can help improve moods and reduce feelings of anxiousness or depression.

Improved cognitive functioning is yet another advantage associated with taking a magnesium complex supplement regularly. Studies have found that increased intake of this mineral may lead to improved memory recall, enhanced focus, faster reaction times, greater creativity and more efficient problem-solving skills due to its ability to increase blood flow throughout the brain's neural pathways for better communication between neurons

Taking a magnesium complex can provide many health benefits, such as improved sleep quality, reduced stress and anxiety levels, improved cognitive functioning and enhanced muscle performance and recovery. To ensure you choose the right type of supplement for your needs, it's important to consider your health goals and needs before making any decisions.

How to Choose the Right Type of Magnesium Complex for You?

When it comes to choosing the right type of magnesium complex for your individual needs, there are a few important factors to consider. First and foremost, you should think about your health goals and needs. Are you looking for something that will help improve energy levels? Or do you need something more targeted towards reducing inflammation or improving sleep quality? Knowing what specific benefits you’re looking for can help narrow down the selection process.

Next, it’s always a good idea to consult with your healthcare provider before taking any supplement. Your doctor or other healthcare professional can provide valuable insight into which type of magnesium complex may be best suited for your individual needs and medical history.

Once you have an idea of which complex formula might work best for you, take some time to read labels carefully when shopping around. Different brands may contain different forms of magnesium complexes as well as additional ingredients that could affect how effective they are in meeting your health goals. Be sure to look out for potential allergens or fillers that don’t align with what is needed from the supplement itself.

The most common form of Magnesium complexes are Triple Complexes which are a combination of three types of magnesium, typically magnesium citrate, oxide and bisglysinate. At Longevity Box we believe that when it comes to magnesium, more types is better. This is becuase each type of Magnesium plays a different important role in your body. Our ful spectrum Magnesium compex incorperates the health benefits of no less than 8 magnesium types. There are benefits of magnesium triple complex but there are even more benefits when you take a full spectrum complex. 

Finally, research different brands thoroughly before making a purchase decision so that you know exactly what kind of product quality and customer service experience each company provides. Look at reviews online from past customers who have tried their products and ask questions if necessary to ensure all expectations are met once the product arrives at home.

FAQs in Relation to Magnesium Complex

What is magnesium complex good for?

Magnesium complex is a dietary supplement that provides essential minerals for the body. It helps to regulate nerve and muscle function, supports healthy blood pressure levels, and helps with energy production. Magnesium also plays an important role in bone health by helping to absorb calcium into the bones. Additionally, magnesium complex can help improve moods and reduce stress levels due to its calming effects on the nervous system. Lastly, it may even help support cognitive functioning as studies have shown that magnesium deficiency has been linked to poor memory and learning abilities.

What is a magnesium complex?

Magnesium complex is a combination of different forms of magnesium, such as magnesium oxide, citrate, and chloride. It is commonly used to help support healthy bones and teeth, reduce fatigue and muscle cramps, improve energy levels, regulate blood sugar levels, and promote cardiovascular health. Magnesium complexes are also beneficial for those who suffer from insomnia or stress-related issues due to their calming effects on the body. Additionally, they can help with digestion by aiding in the absorption of essential nutrients.

Can I take a magnesium complex daily?

Yes, you can take magnesium complex daily. Magnesium is an essential mineral that helps to regulate many bodily functions and plays a role in maintaining overall health. Taking a magnesium complex supplement daily can help ensure that your body gets the recommended amount of this important nutrient. However, it's always best to speak with your doctor before starting any new supplement regimen as different people may have different needs or sensitivities.

Does a magnesium complex help you sleep?

Yes, magnesium complex can help you sleep. Magnesium is an essential mineral that helps regulate the body's natural processes and plays a role in promoting healthy sleep cycles. Studies have shown that taking magnesium supplements can improve overall quality of sleep by helping to reduce stress levels and calming the nervous system. Additionally, magnesium may also help to relax muscles which can lead to deeper, more restful sleep.

What does triple magnesium complex do?

The three forms of magnesium found in a triple magnesium complex are typically magnesium citrate, magnesium oxide, and magnesium glycinate. Each form has its own advantages and disadvantages; for example, magnesium citrate is more easily absorbed by the body than other forms, while magnesium oxide provides more elemental magnesium per dose. By combining all three forms into one supplement, users can benefit from each form’s unique properties.

In addition to providing essential minerals for the body to use, a triple magnesium complex may also have other health benefits such as reducing symptoms of anxiety and depression or improving sleep quality.


In conclusion, magnesium complex is a great way to get the most out of your daily magnesium intake. It provides more benefits than taking just one type of magnesium and can help you achieve optimal health. There are many different types of magnesium complexes available, so it's important to do your research and choose the right one for you. With proper supplementation, you can reap all the amazing benefits that come with taking a magnesium complex!

If you're looking for a way to improve your overall health and wellbeing, then look no further than Longevity Box's Ultra Pure Magnesium Complex. Our unique formula provides a market leading 8 types of magnesiums that are proven to boost energy levels, enhance muscle strength and reduce fatigue. With our easy-to-take capsules, it's never been easier to enjoy the benefits of magnesium supplementation!