Magnesium for Pain Relief: Malate vs Glycinate vs Topical Magnesium (Chiropractic-Friendly Guide)

 

Pain often shows up as tight muscles, sore trigger points, nerve “zings,” poor sleep, and slow recovery. In the clinic, I (Dr. Alexander Jimenez, DC, APRN, FNP-BC) commonly see that when patients are stressed, underslept, training hard, or healing after injury, their bodies can shift into a “guarding” pattern—muscles stay braced, joints move poorly, and irritation feels louder than it should. In those cases, magnesium basics (diet first, then the right supplement type if needed) can be a simple “support lever” alongside chiropractic adjustments, soft-tissue work, rehab exercise, and lifestyle care. North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

Magnesium is involved in hundreds of body reactions and supports muscle and nerve function, energy production, and recovery. Dietary magnesium absorption is often only partial, and supplement absorption varies by form—some dissolve and absorb better than others. Office of Dietary Supplements+1

The quick answer (how most people choose)

If your main goal is pain relief, these are the most common “top picks” used in integrative chiropractic settings:

• Magnesium Malate → best match when pain is paired with fatigue/low energy or chronic achiness (often discussed for fibromyalgia-style soreness). Healthline+3Team Red, White & Blue+3Sonoma Sports & Family Chiropractic+3

• Magnesium Glycinate → best match when pain is paired with stress, poor sleep, muscle tension, or nerve sensitivity (calming/relaxation support). Trace Minerals+3Drugs.com+3Mayo Clinic McPress+3

• Topical Magnesium (Chloride “oil” or Sulfate/Epsom salt baths) → best match when you want localized soothing (especially after workouts or a rough day). Just know that skin absorption is inconsistent, and the evidence is mixed. Team Red, White & Blue+2Trace Minerals+2

That’s the “why” behind the practical rule many chiropractors use:

• Malate for energy + pain

• Glycinate for calm + nerves

• Topical for targeted muscle comfort Everybodys Chiropractic Delaware+2Team Red, White & Blue+2

Why magnesium can matter for pain (simple physiology)

Magnesium supports pain relief in a few practical ways:

• Muscle relaxation: Muscles need mineral balance to contract and relax smoothly. Low magnesium can show up as cramps, tightness, spasms, and “won’t-let-go” muscles. Office of Dietary Supplements+1

• Nerve signaling support: Magnesium helps regulate nerve excitability and signaling, which matters when symptoms feel “electric,” twitchy, or hypersensitive. Trace Minerals+1

• Energy (ATP) support: Magnesium is tied to cellular energy production. When people feel drained, their pain tolerance and recovery often get worse. Office of Dietary Supplements+1

• Inflammation and recovery context: Some chiropractic-centered resources highlight magnesium as supportive for recovery and muscle soreness, especially when paired with movement and hands-on care. Sonoma Sports & Family Chiropractic+2Sante Chiropractic+2

Important reality check: magnesium is not a “magic pain cure.” Evidence for magnesium in specific chronic pain conditions can be mixed, and results depend on whether someone is actually low, what form they use, and what the real root cause is. PMC

Magnesium Malate for pain + fatigue (and “fibromyalgia-type” aches)

Magnesium malate is magnesium bound to malic acid (malate). Malic acid is involved in energy pathways, which is why malate is commonly chosen when pain comes with fatigue, heavy muscles, or low stamina. Healthline+2Team Red, White & Blue+2

When chiropractors commonly consider malate

Malate is often discussed for:

• Muscle aches paired with fatigue

• Chronic pain patterns

• People who feel “dragged down” and sore Sonoma Sports & Family Chiropractic+2Everybodys Chiropractic Delaware+2

What the research tone sounds like

You’ll see many sources describe malate as well absorbed and a reasonable option for restoring magnesium levels. Healthline+2Nebraska Medicine+2
For fibromyalgia specifically, magnesium has been studied, but results are not consistently strong. A Cochrane review (high-quality evidence approach) found no clear benefit for magnesium in fibromyalgia symptoms overall (based on available trials).

What that means in real life:
Malate can still be a smart trial for the right person—especially if they’re low in magnesium or clearly crampy/tight—just don’t oversell it as a guaranteed fibromyalgia fix.

Malate “fit check” (who it fits best)

• You wake up tired and sore

• You feel “muscle fatigue” easily

• You want magnesium support but don’t want a laxative effect Nebraska Medicine+1

Magnesium Glycinate for calming, tension, and nerve pain patterns

Magnesium glycinate is magnesium bound to glycine (an amino acid often discussed for calming/sleep support). Clinically, glycinate is popular because it’s often described as highly bioavailable and gentler on digestion than some other forms. Drugs.com+2Mayo Clinic McPress+2

When chiropractors commonly consider glycinate

Glycinate is commonly chosen when pain is tied to:

• Muscle tension and tightness

• Stress physiology (wired but tired)

• Sleep trouble

• Nerve irritation patterns (tingling, burning, hypersensitive discomfort) North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

Many chiropractic resources specifically state that glycinate can support muscle relaxation and may help patients “hold” adjustments better when muscle guarding is a major part of the problem. North Myrtle Beach Chiropractic+1

Glycinate “fit check” (who it fits best)

• Your pain is worse when you’re stressed.

• You clench, brace, or feel constant tightness.

• You want “calm” support for the nervous system at night Drugs.com+2Mayo Clinic McPress+2

Topical magnesium: chloride “oil” and sulfate/Epsom salt baths

Topical magnesium is popular for one simple reason: it feels good for many people—especially as a warm bath, soak, or massage-style application.

Two common topical forms

• Magnesium sulfate (Epsom salt) in baths or compresses Team Red, White & Blue+1

• Magnesium chloride sprays/“oils,” sometimes used after training or before bed Team Red, White & Blue+1

The honest science note: absorption varies

A major reason topical magnesium is debated is that skin absorption is not guaranteed. A scientific review on transdermal magnesium concluded that the evidence for meaningful magnesium absorption through skin is limited and not firmly proven in a way we can rely on clinically for “correcting deficiency.” PMC

So, here’s the practical middle ground:

• Use topical magnesium as a comfort tool (local soothing + relaxation routine). Team Red, White & Blue

• If your goal is truly to raise magnesium levels in the body, oral forms and dietary sources are typically more reliable. Office of Dietary Supplements+1

How magnesium fits with chiropractic care (real-world pairing)

In integrative practice, magnesium is rarely used alone. It’s used to make the body more receptive to care:

• Adjustments + less guarding: When muscles are less tense, joints often move more freely and comfortably. North Myrtle Beach Chiropractic+2Edinburgh Chiro+2

• Soft tissue work + recovery: Magnesium support is often paired with myofascial work, stretching, and rehab exercises to reduce cramping and soreness. Sonoma Sports & Family Chiropractic+1

• Sleep + healing: Better sleep supports tissue repair, pain tolerance, and nervous system downshift—one reason glycinate is commonly chosen. North Myrtle Beach Chiropractic+2Mayo Clinic McPress+2

Dr. Jimenez's clinical observation: In injury and chronic pain cases, I commonly see that people who have poor sleep, high stress load, and muscle cramping/twitching often do better when we combine (1) consistent chiropractic and rehab, (2) nutrition basics, and (3) a well-tolerated magnesium strategy. I also see the common downside: certain forms can upset the stomach or cause loose stools in sensitive patients, so we personalize the plan rather than forcing a single “best” type for everyone. Office of Dietary Supplements+1

Safety: who should be careful (and why form matters)

Magnesium is generally safe for many adults, but it is not risk-free.

Common side effects

• Diarrhea/stomach upset (more likely with certain forms and higher doses) Office of Dietary Supplements+1

High-risk situations (talk to your clinician first)

• Kidney disease or reduced kidney function (higher risk of magnesium buildup/toxicity) Office of Dietary Supplements+1

• Multiple medications (magnesium can interfere with the absorption of some drugs) Office of Dietary Supplements+1

Medication timing issues (very common)

Magnesium can reduce absorption of certain meds, including:

• Bisphosphonates (separate dosing) Office of Dietary Supplements

• Some antibiotics (magnesium can bind in the gut; spacing matters) Office of Dietary Supplements+1

A simple dosing guardrail (general education)

The NIH fact sheet notes that the tolerable upper limit (UL) for supplemental magnesium in adults is 350 mg/day (this limit applies to magnesium from supplements/meds, not from food). Many people still use higher doses under clinician guidance for specific conditions, but that should be supervised. Office of Dietary Supplements+1

A practical “choose-your-magnesium” guide

Use this as a simple decision filter:

• Pick Magnesium Malate if you mainly want:

  • Energy support + chronic soreness help

  • “Heavy” muscle fatigue patterns Team Red, White & Blue+2Sonoma Sports & Family Chiropractic+2

• Pick Magnesium Glycinate if you mainly want:

  • Calming + muscle relaxation

  • Stress/sleep support

  • Nerve pain sensitivity support Trace Minerals+3Drugs.com+3Mayo Clinic McPress+3

• Pick Topical Magnesium (chloride or Epsom salt baths) if you mainly want:

  • Local muscle comfort as part of a recovery routine

  • A relaxing “wind-down” habit

  • (But remember: absorption is variable) Team Red, White & Blue+1

Bottom line

Magnesium can be a smart, low-drama support for pain relief when it matches the symptom pattern:

• Malate tends to fit “pain + fatigue/low energy” stories. Team Red, White & Blue+1

• Glycinate tends to fit “pain + tension/stress/nerve sensitivity + sleep issues.” Drugs.com+2Mayo Clinic McPress+2

• Topical tends to fit “I want local soothing,” with the honest caveat that absorption isn’t consistent. PMC+1

Used the right way, magnesium doesn’t replace chiropractic care—it can support your adjustments, soften muscle guarding, improve recovery, and help you move better when combined with a full plan. North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

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References

• A Guide to Magnesium (Geyer, n.d.). Team RWB. Team Red, White & Blue

• Dose-dependent absorption profile of different magnesium compounds (Ates et al., 2019). Biological Trace Element Research.

• Magnesium – Health Professional Fact Sheet (NIH Office of Dietary Supplements, n.d.). Office of Dietary Supplements

• Magnesium and Fibromyalgia (Cochrane, 2021).

• Magnesium & Chiropractic: The Underrated Powerhouse for Muscle Health (Sonoma Sports & Family Chiropractic, n.d.). Sonoma Sports & Family Chiropractic

• Types of Magnesium Supplements Explained (Everybodys Chiropractic Center, 2025). Everybodys Chiropractic Delaware

• Understanding the Benefits of Magnesium Glycinate for Chiropractic Patients (North Myrtle Beach Chiropractic, n.d.). North Myrtle Beach Chiropractic

• The 10 Best Supplements for Joint and Spine Health (Santé Chiropractic, n.d.). Sante Chiropractic

• The Benefits of Magnesium Phosphate Supplements for Chiropractic Patients (Edinburgh Chiropractic Clinic, 2024). Edinburgh Chiro

• The Benefits of Magnesium Phosphate Supplements for Chiropractic Patients (Fife Chiropractic Clinic, 2024). Fife Chiro

• Types of Magnesium and Their Benefits (Hill, 2023). Healthline. Healthline

• What type of magnesium should I take? (Drugs.com, 2025). Drugs.com

• Magnesium Glycinate: Is this supplement helpful for you? (Mayo Clinic Press, 2024). Mayo Clinic McPress

• Magnesium and Nerve Pain: Choosing the Right Supplement for Relief (Trace Minerals, 2025). Trace Minerals

• Which type of magnesium is best? (Miye, 2024). MiYé

• What Is the Best Magnesium Supplement for Sore Muscles? (BuzzRx, 2023). BuzzRx

• Magnesium: Myth or Reality—A Review of “Transdermal Magnesium” (Kass et al., 2017). Nutrients. PMC

• Why Magnesium Is Important to Human Nutrition (Part 3) (Jimenez, n.d.). DrAlexJimenez.com.

• Magnesium Hype: Which Type Actually Works and Why (YouTube, n.d.). YouTube

• Magnesium Hype video (YouTube, n.d.).

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General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*