Magnesium 101: Your Guide On The Best Forms & Uses for Magnesium
Magnesium is an essential mineral with a wide range of benefits, supporting everything from gut health and adrenal function to cardiovascular health, sleep, and energy production. With so many types of magnesium supplements available, choosing the right one can feel overwhelming. In today’s blog, we’ll simplify the decision-making process by exploring the main forms of magnesium, how to choose the best one for your unique needs, and tips for identifying high-quality supplements.
Common Magnesium Deficiency Symptoms:
Fatigue
Mental confusion
Irritability
Weakness
Hart disturbances
Nervous system issues
Muscular problems, such as weakness, cramping, pain or excessive soreness
Loss of appetite
Insomnia
Anxiety or depression
Fertility or other hormonal issues such as PMS, PMDD or PCOS
Low stress tolerance
How to Know If Your Magnesium Supplement Is High Quality
The supplement industry is largely unregulated, meaning it can be difficult to know if you’re getting a good quality supplement, or if it just has good marketing. When it comes to magnesium, here are some things to watch out for:
1) The Type
Certain forms of magnesium are better suited for certain conditions or health concerns and not all magnesium is made equal. Some types are very poorly absorbed and can even cause GI distress due to irritating laxative effects, so it’s important to know what you’re getting.
2) The Dosage
Generally, the therapeutic dose for magnesium is 6mg per 2.2 lbs of body weight and the maintenance dose is 12mg per 2.2 lbs of body weight or to bowel tolerance. We generally suggest 2 capsules (300mg) before bed for adults.
3) The Testing (or lack thereof)
Many supplement brands do not run proper testing on their products for things like efficacy and if it actually produced significant results in studies and toxins like heavy metals. Be sure that the company does third party testing for purity, that it’s a bioavailable form and that is has proper certifications.
3) The Ingredients
Poor quality ingredients are a massive issue in the supplement industry. Many companies will use low quality ingredients because they are cheap, not because they are safe or effective. Take a good at the non-medicinal ingredients and avoid any supplements with sugars, chemical additives, dyes and other questionable ingredients.
Watch out here: just because a supplement might be “Doctor recommended” doesn’t necessarily mean it’s the best or safest option for your health or situation.
The Least Absorbable Forms of Magnesium:
*These are the most commonly found forms in products on the market today, so be sure to check your labels and avoid these.
Magnesium oxide
Magnesium carbonate
Magnesium gluconate
Magnesium sulfate
Magnesium chloride
More Absorbable Forms of Magnesium:
Magnesium aspartate
Magnesium malate
Magnesium succinate
Magnesium fumarate
Magnesium citrate
MOST Absorbable Form of Magnesium:
The Optimal Form of Magnesium For Specific Concerns:
Constipation:
Magnesium citrate (if constipation is more mild, consider magnesium glycinate)
Our Top Pick: Magnesium Citrate by Designs for Health
Or Magnesium Glycinate for more gentle digestive support
General Digestive Support (bloating, minor constipation, heartburn, etc):
Magnesium glycinate
Our Top Pick: Magnesium Glycinate Powder by Designs for Health
Energy Support:
Magnesium Malate - a key player in the Kreb’s Cycle and mitochondrial health, responsible for energy production.
Our Top Pick: Magnesium Malate by Designs for Health
Hormone Support:
Magnesium Glycinate
Our Top Pick: Magnesium Glycinate Powder
Cardiovascular Health (such as high blood pressure):
Magnesium taurate
Neurological Conditions & Sleep Support:
Magnesium threonate taken before bed (if looking to support other areas also, such as digestion, consider magnesium glycinate powder)
Our Top Pick: Neumag by Designs for Health (previously Neuromag)
Or consider Trimag Night, which contains a highly absorbable blend of magnesium + calming lavender, tart cherry and California poppy herb to support rejuvenating sleep.
For Optimal Absorption:
Magnesium cannot be absorbed properly without vitamin D3 with K2, so supplementing both is ideal.
When Is The Best Time to Take Magnesium?
Usually the best time to take magnesium is before bed, but it can sometimes be taken during the day, especially if your goal is to support energy and calmness during the day.
Disclaimer: Always consult with your healthcare provider before making changes to your health regime.
Ready to tap into the benefits of magnesium today? Click the links above to find the best magnesium for you!
Asher Kleiber, RHN
