The Power of Magnesium
Magnesium is one of the most foundational (and most deficient) minerals in the body, yet it’s often overlooked. Below is a clear, education-forward breakdown you can use for personal understanding, client education, social posts, or a guide—written in a holistic, easy-to-digest way.
What Is Magnesium?
Magnesium is an essential mineral involved in 300-600+ enzymatic reactions in the body. Every cell needs it to function properly—especially your muscles, nerves, brain, heart, and adrenal system.
Despite its importance, an estimated 50–70% of adults don’t get enough magnesium from food alone due to soil depletion, stress, and modern lifestyles.
Why Magnesium Is So Important
Magnesium acts as a regulator—it helps the body turn things on and off appropriately. Without enough magnesium, systems become overstimulated, inefficient, or fatigued.
It plays a key role in:
Energy production (ATP)
Nervous system balance
Muscle contraction and relaxation
Blood sugar regulation
Hormone signaling
Stress response
Magnesium Forms + Best Uses
1. Magnesium Glycinate (or Bisglycinate)
⭐ One of the most recommended forms
Best for:
Stress & anxiety
Sleep quality
Muscle tension & cramps
Nervous system support
Chronic fatigue & burnout
Why it works:
Bound to glycine (a calming amino acid), making it highly absorbable and gentle on the gut.
Good for: People who are sensitive, wired-but-tired, or under chronic stress
Avoid if: Rarely an issue—very well tolerated
2. Magnesium Citrate
Most commonly used
Best for:
Constipation
Digestive sluggishness
Mild magnesium deficiency
Why it works:
Well absorbed but draws water into the intestines, creating a laxative effect.
Good for: Occasional constipation
Avoid if: You have loose stools, IBS-D, or sensitive digestion
3. Magnesium Threonate
🧠 Brain-focused magnesium
Best for:
Brain fog
Memory & cognition
Focus and mental clarity
Neurological support
Why it works:
The only form shown to cross the blood-brain barrier effectively.
Good for: Mental fatigue, high cognitive load
Note: Lower elemental magnesium—often paired with another form
4. Magnesium Malate
⚡ Energy-supportive magnesium
Best for:
Low energy & fatigue
Muscle pain
Fibromyalgia-type symptoms
Exercise recovery
Why it works:
Malic acid supports the Krebs cycle (energy production).
Good for: Daytime use
Avoid at night: Can be mildly stimulating
5. Magnesium Taurate
❤️ Heart & nervous system support
Best for:
Heart rhythm support
Blood pressure balance
Anxiety
Blood sugar regulation
Why it works:
Taurine supports cardiovascular and calming pathways.
Good for: People with palpitations or metabolic stress
Avoid if: Very rare—generally well tolerated
6. Magnesium Oxide
❌ Least absorbable form
Best for:
Short-term constipation relief only
Why it’s limited:
Poor absorption; most passes through the gut.
Avoid for: Correcting deficiency or therapeutic use
7. Magnesium Chloride
Good absorption + topical option
Best for:
General magnesium replenishment
Muscle cramps
Topical use (sprays, baths)
Why it works:
Well absorbed orally and transdermally.
Good for: People who can’t tolerate oral magnesium well
8. Magnesium L-Threonate
(Expanded clarity since this one gets confusion)
Best for:
ADHD-like symptoms
Mental burnout
Neuroplasticity support
Often paired with: Glycinate or malate for full-body benefits
9. Magnesium Sulfate (Epsom Salt)
Topical / bath use
Best for:
Muscle soreness
Stress relief
Detox support via baths
Note: Not ideal for oral supplementation
My favorite ways to get magnesium?
Topically - Ancient Minerals Magnesium lotion
In a bath - NOW Magnesium Flakes
This nighttime drink is my favorite way to relax + support my body - Mello Magnesium
Depending on labs, I sometimes recommend different supplements to help support magnesium levels. Please speak with your provider before starting anything, or reach out if you have any questions!
In health,