01/02/2026
Magnesium: the run down
“Each form of magnesium works a little differently; choosing the right one can make all the difference.
Also, take it away from calcium, iron, and zinc because they compete for absorption.
😴 Magnesium Glycinate: Sleep & Calm
This is my go-to at night.
It’s paired with glycine, a naturally calming amino acid that helps your brain shift into rest mode.
🌙 Helps you fall asleep more easily
💆♀️ Reduces anxiety and muscle tension
🚫 Won’t upset your stomach or act as a laxative
It doesn’t “knock you out”: it just helps your nervous system settle down so sleep comes naturally.
💪 Magnesium Malate: Energy & Muscle Recovery
Think of this one as a daytime magnesium.
It combines magnesium with malic acid, a key player in cellular energy production.
🚴♀️ Great for fatigue, low energy, or post-workout recovery
💪 May help with fibromyalgia-related muscle pain
It gives a gentle, steady boost with no jitters and no crash.
🧩 Magnesium L-Threonate: Brain Support
This is the smart form of magnesium, literally. It’s the only one shown to cross the blood–brain barrier, where it can raise magnesium levels inside brain cells.
That means better focus, memory, and possibly protection against age-related decline.
🧠 Many people notice less “mental fog” after a few weeks.
Some neurologists even recommend it for migraine prevention.
💰 It’s the most expensive form, but for brain health, it’s worth it.
❤️ Magnesium Taurate: Heart & Blood Pressure
This form teams magnesium with taurine, an amino acid that helps regulate heartbeat and relax blood vessels.
💓 Supports steady heart rhythm
🧘♀️ Helps lower mild hypertension
🌿 Useful for stress-related palpitations
It’s a slower, long-game type of support — not a quick fix, but effective over time.
💩 Magnesium Citrate: Digestion & Repletion
Probably the most familiar form — and for good reason.
It’s well absorbed and supports both bowel regularity and magnesium levels.
✅ Helps prevent constipation
✅ Commonly used in migraine studies (400–600 mg/day)
✅ Easy to find and budget-friendly
If you want an all-around magnesium that covers digestion and general wellness, this is it.
💧 Magnesium Chloride: Everyday Replenishment
This one is simple and efficient.
It’s highly bioavailable and gentle on digestion, making it great if you just want to raise magnesium levels without targeting a specific symptom.
Bonus: it’s the type often used in topical magnesium “oil” sprays.
🚽 Magnesium Oxide: For Occasional Constipation
This form doesn’t absorb well, only about 4%.
That means it mainly works in the gut, not the bloodstream.
🩺 Good for short-term relief
🚫 Not for long-term magnesium correction
Keep it for emergencies, not daily use.
🏃♂️ Magnesium Orotate: For the Heart & Athletes
This one’s more niche.
Orotic acid supports heart cell energy production and may help with exercise endurance.
💪 Studied in some European research on heart function
💸 Expensive and less proven, most people don’t need it
Think of it as a “bonus” form, not a must-have.
🛁 Magnesium Sulfate: For Baths, Not Capsules
You know this one as Epsom salts.
It’s great for soaking sore muscles and relaxing after a tough day.
🛀 Helps ease tension
🧘♀️ Soothes stress
⚠️ Not ideal for drinking, too harsh on digestion
Even if absorption through skin is limited, the ritual itself is good for your nervous system.
⚖️ How Much to Take
Most adults: 200–400 mg elemental magnesium/day
For migraines or deficiency: up to 600 mg/day, split into two doses
Always check elemental magnesium, not total compound weight, and consult your doctor before supplementing.”
