Magnesium 101: The Best Types for Sleep, Digestion, Brain Health & More
A study published in The Journal of the American Osteopathic Association indicates that approximately 50% of Americans do not meet the recommended daily intake of magnesium. This shortfall is often attributed to diets high in processed foods and low in magnesium-rich whole foods. Magnesium is involved in over 300 biochemical reactions in the body. Yet, many people don’t get enough of it.
Here are some of magnesium’s key roles:
Energy Production: It helps convert food into energy.
Muscle Function: It’s essential for muscle contraction and relaxation.
Nervous System Support: Magnesium contributes to the transmission of nerve impulses.
Heart Health: It helps regulate heart rhythm and blood pressure.
Bone Health: It contributes to the structural development of bone.
Signs of Deficiency:
Fatigue and weakness
Muscle cramps or spasms
Nausea or loss of appetite
Abnormal heart rhythms
Numbness, tingling
A Food-First Approach
Whenever possible, aim to meet your magnesium needs through whole foods—leafy greens, nuts, seeds, legumes, and whole grains are all excellent sources. Supplements should complement your diet, not replace it.
Given how important magnesium is, choosing the right supplement can feel overwhelming, especially with the variety of forms available on the market. To help simplify your decision, here’s a breakdown of the most common types of magnesium supplements, along with what research suggests they may be best used for:
Common Forms of Magnesium Supplements
Magnesium Glycinate
Uses: Known for its calming properties, this form is commonly used to correct magnesium deficiency and support better sleep, mood, and mental health (including symptoms of anxiety and depression). It’s highly absorbable and gentle on the stomach, making it a popular option.
Magnesium Citrate
Uses: This well-absorbed form is widely used to treat constipation, support bone health, and help manage high blood pressure and blood sugar. It’s also effective for replenishing magnesium levels.
Magnesium Malate
Uses: Often taken to address magnesium deficiency. This form is sometimes recommended for managing fibromyalgia-related symptoms, though supporting research is still limited. It’s generally well absorbed.
Magnesium Oxide
Uses: While it’s not highly bioavailable, magnesium oxide is frequently used for indigestion, constipation, and headaches. It may help address deficiency, though it's not the most efficient for absorption.
Magnesium Sulfate
Uses: Commonly known as Epsom salt, this form is used in medical settings—particularly during pregnancy for conditions like preeclampsia and eclampsia—and to relieve muscle soreness. However, it tends to have lower absorption rates compared to other forms.
Magnesium L-Threonate
Uses: Known for its ability to cross the blood-brain barrier, this form is praised for potential cognitive benefits, including improved memory, learning, focus, and sleep. It’s believed to be one of the most bioavailable forms for brain health.
Magnesium Taurate
Uses: This form is often used to support cardiovascular health and may help lower blood pressure and reduce anxiety. It’s also well absorbed.
Magnesium Chloride
Uses: This versatile form is used for addressing magnesium deficiency, supporting digestion, managing prediabetes, and relieving constipation. It’s well absorbed and commonly recommended. It is commonly used as a lotion.
Magnesium & Vitamin D: A Synergistic Pair
Magnesium plays a critical role in helping your body absorb and utilize vitamin D. If you're considering supplementing with either, it's wise to check your levels first—particularly through RBC Magnesium and Vitamin D blood tests. Proper dosing should always be based on individual needs, so be sure to consult with your healthcare provider before starting any new supplement routine.
Magnesium Quick Guide
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Magnesium Glycinate
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Magnesium Glycinate
Magnesium L-Threonate
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Magnesium Citrate
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Magnesium L-Threonate
Magnesium Malate
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Magnesium Malate
