Magnesium plays a crucial role in over 300 enzymatic reactions in your body, from energy production to muscle function. But not all magnesium supplements are created equal. Here’s your guide to choosing wisely.

Popular Forms of Magnesium

Magnesium Citrate

Best for: Overall supplementation, mild constipation relief
Absorption: High
Notable: May have a mild laxative effect

Magnesium Glycinate

Best for: Sleep support, stress relief
Absorption: High
Notable: Gentle on the stomach

Magnesium L-Threonate

Best for: Cognitive function, brain health
Absorption: High, crosses the blood-brain barrier
Notable: Newer form, promising research for memory

Magnesium Oxide

Best for: Heartburn relief, constipation
Absorption: Low
Notable: High magnesium content but poorly absorbed

Magnesium Malate

Best for: Energy production, muscle function
Absorption: Moderate
Notable: May help with fibromyalgia symptoms

Choosing Your Magnesium:

• Consider your primary health goal (sleep, stress, digestion, etc.)
• Check the elemental magnesium content, not just the compound weight
• Start with a lower dose and increase gradually to avoid digestive issues

Pro Tip: Take magnesium supplements with food to improve absorption and reduce the risk of digestive side effects.

Magnesium deficiency is common, but supplementing wisely can make a world of difference. By choosing the right form for your needs, you’re giving your body the support it craves for optimal function and wellbeing.