About 50% of Americans don't get enough magnesium from food. It's involved in 300+ enzymatic reactions. Different forms do different things, and choosing the right one matters.
Magnesium Forms Explained
Magnesium Glycinate - Best for: Sleep, anxiety, muscle relaxation - Glycine adds calming effect - Very gentle on stomach - Well absorbed
Magnesium Citrate - Best for: Constipation, general use - Can cause loose stools (feature or bug?) - Well absorbed - Affordable
Magnesium L-Threonate - Best for: Brain health, cognition - Crosses blood-brain barrier - Most expensive - Lower elemental magnesium per dose
Magnesium Taurate - Best for: Heart health - Taurine adds cardiovascular benefits - Well tolerated
Magnesium Malate - Best for: Energy, muscle pain - Malic acid in ATP production - Popular with fibromyalgia patients
Magnesium Oxide - Cheap but poorly absorbed (4%) - Really only useful as a laxative - Don't buy for general supplementation
Where to Find Magnesium
Standalone magnesium - Best option for most people - 100-400mg elemental magnesium per serving - Choose based on your goal
Multivitamins - Usually underdosed - Most contain only 50-100mg - Often as oxide (poorly absorbed) - Need additional magnesium
Sleep formulas - Combined with melatonin, GABA, L-theanine - Usually glycinate form - Synergistic for sleep
Bone health formulas - With calcium, D3, K2 - Magnesium essential for calcium balance - Watch for interactions
Electrolyte products - Smaller amounts (50-100mg) - Good for hydration - Not enough for therapeutic benefit
How Much and When
Daily need: 320-420mg (women/men)
Typical supplemental dose: 200-400mg
Best timing: - Glycinate: Before bed - Citrate: Any time, or if constipated - Threonate: Divided doses for cognition
Signs you might need magnesium: - Muscle cramps or twitches - Trouble sleeping - Anxiety or restlessness - Constipation - Headaches
Don't take with: - High-dose calcium at the same time - Certain antibiotics (take hours apart)