12/02/2025
MAGNESIUM: Not All Forms Are Created Equal! Here’s What You Need to Know
If you’ve ever gone to buy magnesium and felt confused by all the different types… you are NOT alone.
Not all magnesium works the same — and choosing the right form can make a HUGE difference in your sleep, digestion, stress, muscle recovery, and overall health.
Here’s a quick breakdown of the 3 most common forms and what they’re best for:
🧪 1. Magnesium Oxide
This is the form you’ll see in a lot of cheap supplements (and even some multivitamins).
What it’s known for:
• Not very well absorbed
• Mostly works as a laxative
• Can help relieve constipation
My take:
This one isn’t ideal if you’re trying to support sleep, recovery, or stress. It passes through the system quickly and doesn’t give the therapeutic benefits most women are looking for.
Great for digestion, not great for deeper health support.
🍋 2. Magnesium Citrate
A step up from oxide with better absorption.
What it’s known for:
• Helps with mild constipation
• Supports muscle relaxation
• Can help reduce cramping
• More bioavailable than oxide
My take:
Citrate is a solid choice if your main goal is digestion AND some relaxation. Some women tolerate it well, others find it too “energizing” to take at night.
A good middle-ground magnesium with digestive benefits.
😴 3. Magnesium Glycinate
What it’s known for:
• Excellent absorption
• Helps calm the nervous system
• Supports deeper, more restorative sleep
• Reduces muscle tension from training
• Gentle on the stomach (no laxative effect)
My take:
Women over 40 often deal with stress, sleep disruptions, muscle stiffness, and busy nervous systems. Glycinate is the form that directly supports ALL of those without side effects.
If you want stress relief, better recovery, and better sleep — this is the magnesium to look for.
✨ Takeaway
Choose your magnesium based on what you want it to do:
• Constipation? Oxide or Citrate
• Muscle tension? Glycinate
• Stress + sleep? Glycinate
• General wellness? Glycinate or Citrate
