Magnesium Types of Supplements and Uses for GLP-1 Users
- Jennifer Hardy
- Apr 29
- 8 min read
If you're on a GLP-1 diet—whether it’s Ozempic, Wegovy, Mounjaro, Zepbound, or any of the others—you’ve probably heard some chatter about magnesium. Maybe it popped up when you were Googling how to deal with GLP-1 constipation. Perhaps someone in your group chat said it helped with nausea or muscle cramps. Either way, magnesium is on your radar, and for good reason.
But before you grab just any bottle off the shelf, there’s something you should know: not all magnesium supplements are created equal. I found this out the hard way when I ordered Magnesium Oxide for energy, but ended up only having energy to run to the toilet. That's one of the reasons I was inspired to start this website: to get you the accurate, helpful, and empathetic information that we all need on a wellness journey.
Picking the wrong type can make your symptoms worse—or just do nothing at all. Let’s break it down like a real person would, without making you feel like you need a Ph.D. in biochemistry to pick a supplement.
Understanding What Magnesium Really Is
Magnesium is both a mineral your body needs and a natural element (Mg on the periodic table). It’s found in soil, seawater, plants, and your body—but here’s the catch: we can’t produce it ourselves. We only get magnesium from food, water, or supplements.
At the same time, Magnesium plays a role in over 300 essential processes, including energy production, blood sugar regulation, nerve function, and muscle movement.
It’s also not just about human health. Magnesium is the central atom in chlorophyll, which means it’s essential for photosynthesis and plant life. No magnesium, no green plants. No green plants… well, you see where that’s going.
In everyday terms, magnesium helps keep your body running smoothly, and many people don’t get enough of it, especially if their diet leans toward processed foods or they’re dealing with digestive issues.
That’s why understanding different magnesium types and how they work matters, especially if you’re navigating a GLP-1 diet or taking GLP-1 supplements.
Why Are There So Many Magnesium Types?
Magnesium isn’t very stable on its own. As a reactive metal, it oxidizes quickly when exposed to air or moisture, which makes it pretty much useless—and unabsorbable—in its pure form. That’s why it has to be attached to another substance (like citrate, glycinate, or oxide) to create a stable compound your body can actually use.
That "other part" changes everything: how well it’s absorbed, how gentle it is on your stomach, and what kind of benefit it delivers. Some forms help with constipation, others support muscles or sleep, and a few barely get absorbed at all.
Basically, when you’re buying magnesium, you’re not just buying magnesium. You’re buying magnesium plus its dance partner—and depending on the partner, the results can be very different.
Why Magnesium Type Matters on a GLP-1 Diet
Magnesium plays a huge role in how your body runs behind the scenes. It’s involved in hundreds of critical functions, from managing blood sugar to helping your muscles contract properly.
If you’re using a GLP-1 medication, a magnesium gap can make some of the side effects you’re already dealing with (like sluggish digestion, cramps, or fatigue) even more noticeable.
Here's what magnesium can do for GLP-1 users:
Blood Sugar Control: Magnesium helps regulate insulin and blood glucose. Considering that GLP-1 medications work to improve blood sugar levels, keeping your magnesium in check makes the process more efficient.
Digestive Relief: If you're living the slow-digestion life thanks to GLP-1s, magnesium—especially certain types—can help get things moving again without needing to stock up on stool softeners.
Muscle and Nerve Support: Cramping? Twitching? That weird restless leg feeling at night? Magnesium is a major player in muscle and nerve function.
Supporting Weight Loss: Some research suggests people with healthy magnesium levels have an easier time maintaining a healthier body weight and metabolic balance. It’s not a magic pill, but it’s another small lever you can pull.
Side Effect Buffer: If your GLP-1 journey includes nausea, diarrhea, or occasional vomiting, magnesium can help support electrolyte balance and cut down on some of the cramping and general “ugh” feeling that comes with it.
So yeah, magnesium is essential. But now we get to the part that confuses a lot of people: there are (what seems like) a million different magnesium types.
Quick Breakdown: Common Magnesium Types (and What GLP-1 Users Should Care About)
I first started taking magnesium before my Zepbound journey. My health provider recommended that I add it to my supplements to help with the fatigue of perimenopause. I was so tired, I could barely get through the day without two naps.
Since fatigue was listed as one of the tirezepatide side effects, I knew it was important to find the right one for my GLP-1 diet. Here's the breakdown of Magnesium types and what they do.
Magnesium Citrate
This one is famous for a reason. Magnesium citrate pulls water into your intestines, making it easier to go to the bathroom. If you’re feeling clogged up from your GLP-1 medication, this is often the go-to. Bonus: it’s better absorbed than some other forms, too.
Heads up: Too much can definitely lead to urgent situations. Dose carefully.
🛒We Recommend: THORNE Magnesium CitraMate - Magnesium Supplement
Magnesium Glycinate
This is the chill, easy-going form. Magnesium glycinate is super gentle on your stomach, doesn’t cause diarrhea, and is excellent for muscle relaxation and sleep support. If you’re looking for an everyday magnesium supplement without digestive drama, this is a solid choice for GLP-1 users.
🛒We Recommend: Pure Magnesium Glycinate with Zinc
Magnesium Malate
Magnesium malate is another gentle option, with a slight energy-boosting benefit because malic acid plays a role in how your cells produce energy. It’s suitable for general magnesium support, especially if you’re dealing with fatigue on your GLP-1 diet.
🛒We Recommend: Designs for Health Magnesium Malate
Magnesium Oxide
This one is cheap and everywhere, but don’t be fooled. Magnesium oxide isn’t absorbed very well (think 4% tops). It’s mainly used as a laxative. Good if you need an aggressive push to unclog things, not so good if you’re trying to actually build up magnesium levels.
🚫We don't recommend taking Magnesium Oxide unless you're directed to by a health provider. It can add to the already harsh GI side effects of the GLP-1 lifestyle.
Magnesium L-Threonate
Known as the "brainy" magnesium, magnesium L-threonate is special because it can cross the blood-brain barrier, making it a popular choice for those focused on memory, learning, and cognitive support. It won't help with GLP-1 GI issues, but it can be a wise addition if you’re also looking to support brain health during your journey.
It’s a little more expensive than other forms, but for people who want to prioritize focus, mental clarity, or long-term cognitive wellness, it’s worth considering.
🛒We Recommend: Life Extension Neuro-Mag Magnesium L-Threonate
Magnesium Sulfate
Also known as Epsom salt, this form of magnesium is most commonly used externally in baths.
True—yet deeply embarrassing—story: In my 30s, I was dealing with a herniated disc and some serious muscle pain. My doctor said something like, “Epsom salt… a cup… with water.” I nodded, pretending I understood.
Two hours later, I was mixing Epsom salt in a cup of warm water and chugging it. It was awful. I gagged, but finished it like a good patient.
I then spent the next 18 hours within two feet of the toilet.
I called my mom to complain that this Epsom salt stuff was doing nothing for my muscles. She groaned, “You’re supposed to soak in it, idiot—not drink it. That’s one of the most powerful laxatives on Earth.”
"You're supposed to soak in it, idiot, not drink it. It's about the most powerful laxative on Earth!"
While a Magnesium Sulfate (Epsom Salt) bath won't increase your magnesium levels when absorbed through the skin, it can help relax muscles and reduce soreness, especially after a challenging workout. As you work your way back into a fitness routine, keep a few bags of it around.
BUDGET-FRIENDLY HACK: When buying Epsom Salts, there are great options with all kinds of scents, but those cost more. I like to purchase unscented plain brands and then add a few drops of my favorite essential oil.
🛒We Recommend: Sky Organics Unscented Epsom Salt Bath Soak or Dr. Teal's Pure Epsom Salt.
Magnesium Taurate, Orotate, and Others
There are even more specialized types, like magnesium taurate (for heart health) or magnesium orotate (sometimes used in athletic supplements). Most GLP-1 users don’t need to mess with these unless a doctor recommends it.
Chart of Magnesium Types, Uses, Benefits, and Risks
Magnesium Type | Absorption | Common Uses for GLP-1 Users | Benefits | Risks / Considerations |
Magnesium Citrate | High | Constipation, muscle cramps | Eases constipation (a common GLP-1 side effect), good absorption | Can cause diarrhea if taken in excess |
Magnesium Oxide | Low | Occasional constipation | Inexpensive, strong laxative effect | Poor absorption, may cause stomach upset or diarrhea |
Magnesium Glycinate | High | Muscle relaxation, sleep | Gentle on stomach, less likely to cause diarrhea, supports relaxation and sleep | More expensive, less potent laxative effect |
Magnesium Malate | Moderate | Energy, muscle pain | Supports energy production, may help with muscle pain or fatigue | Generally well-tolerated |
Magnesium Chloride | Moderate | General supplementation | Good absorption, supports overall magnesium levels | May cause mild GI upset in sensitive individuals |
Magnesium L-Threonate | High (brain) | Cognitive support | May support brain health and memory | Expensive, not typically used for GI or metabolic issues |
Choosing the Right Magnesium for Your GLP-1 Diet
Here’s the thing: what’s “best” depends on what you’re dealing with.
If constipation is your main issue: Magnesium citrate is your friend—but start slow.
If you want everyday support with minimal side effects: Magnesium glycinate is a safe, gentle bet.
If you’re dealing with fatigue or muscle pain: Magnesium malate might give you a slight boost.
If you want to avoid wasting your money: Skip magnesium oxide unless you're buying it specifically for occasional laxative use.
Also, it’s worth saying: if your doctor has flagged any kidney issues for you, you need to be careful with magnesium supplements. Your body has to process and filter it out, and if your kidneys are compromised, that can turn into a serious problem fast.
Before you add any variation of Magnesium to your GLP-1 diet, talk to your healthcare provider for the green light.
How to Take Magnesium Supplements the Smart Way
When you’re on a GLP-1 diet, the goal is to work with your body, not blast it into submission. Magnesium is no different. I had a great experience with the right magnesium boosting energy levels. Daytime naps are no more!
Some quick tips:
Start low and go slow. Especially with citrate. Your digestive system is already moving slower thanks to your medication—you don't want to flip the switch too hard.
Take it with food. This helps absorption and can make it easier on your stomach.
Split doses if needed. If you’re aiming for a higher amount, taking it in two smaller doses (morning and night) is usually easier on your gut.
Consistency matters. One giant dose after three days of forgetting won’t help as much as a steady daily intake.
Also, buy from reputable brands. Look for third-party testing or certifications when you can. Supplements aren’t regulated the same way medications are, so you want to make sure what’s on the label is actually what’s in the bottle.
While we might get a commission from the links on this page through our Amazon shop, we only recommend products that we use. Plus, it won't cost you more to make the purchase, and you'll be supporting this website.
Wrapping It Up: GLP-1 Supplements That Actually Help
If you’re pulling together your GLP-1 supplements toolkit, magnesium definitely deserves a spot. But just grabbing a random bottle labeled “magnesium” won’t cut it.
For most GLP-1 users, a combination of magnesium citrate (as needed for constipation) and magnesium glycinate (for daily support) is the sweet spot. It’s all about choosing the right form, at the right time, for the right reason.
And honestly? Knowing the difference between magnesium types gives you way more control over how you feel day-to-day. That’s the real win.
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