Let's Talk Magnesium

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, playing a key role in muscle function, energy production, and nervous system regulation. It is used for ATP production, glucose metabolism^[1,2], DNA and protein synthesis, nerve conduction, bone health, cardiovascular regulation^[1], and synthesis/activation of vitamin D. Many people in today’s world are deficient in magnesium due to modern diets and lifestyle factors. I recommend magnesium frequently for patients and the most common question I get is “What kind?”. Let's break it down.

Magnesium Bisglycinate

Best for: Anxiety^[5], sleep^[7], and muscle relaxation^[9,10].

Magnesium Bisglycinate is a highly absorbable form, bound to glycine (an amino acid), which has calming effects on the nervous system^[5,6,7]. It’s a go-to for people with muscle cramps^[6,9], tension, and sleep disturbances^[5,7]. It also has a good amount of research showing it helps with PMS symptoms. This is my go-to, as it helps with so many complaints and has the smallest effect on digestive health.

Magnesium Citrate

Best for: Constipation and digestive issues

Magnesium citrate is bound to citric acid, often found in citrus foods. It is well-known for its laxative effect caused by drawing water into the intestines to bulk stool and relieve constipation. Because of the mechanism of action, this form of magnesium may cause stools that are too loose in some individuals. Typically, I only recommend this for short-term relief in constipated patients.

Magnesium L-Threonate

Best for: Cognitive function and brain health.

Magnesium L-threonate is specifically formulated to cross the blood-brain barrier, making it the best form to support memory, learning, and overall cognitive function. I recommend it for individuals dealing with age-related cognitive decline or those who want to enhance mental clarity and focus. I also highly recommend it for my migraine^[8] and (peri)menopausal patients.

Magnesium Oxide

Best for: Short-term relief of digestive complaints.

Magnesium oxide is not easily absorbed by the body and therefore is not optimal to replenish magnesium stores systemically. I use it primarily for digestive concerns, such as heartburn, indigestion, and constipation, due to its low absorption rate and laxative effect. Some people also suggest it may help with migraine episodes^[8], though I typically recommend L-Threonate for this.

Magnesium Chloride

Best for: Topical application for muscle soreness and skin health^[9,10].

Magnesium chloride is frequently used in products such as lotions and bath salts. Although there is not much evidence indicating it is absorbed through the skin, this method has been widely used to help relieve muscle soreness and tension and promote relaxation. I do not recommend taking this form orally.

Magnesium Lactate

Best for: Sensitive digestive systems.

Magnesium lactate is a milder form of magnesium, and I recommend it for patients with sensitive stomachs. I use it for issues such as sleep, anxiety, PMS, and muscle soreness. This form is well-absorbed and gentler on the digestive tract, making it suitable for long-term supplementation without causing gastrointestinal distress.

Magnesium Malate

Best for: Energy production and chronic pain conditions like fibromyalgia^[9,10].

Magnesium malate combines magnesium with malic acid, which is found naturally in fruits and wine. This form is well absorbed and involved in the production of ATP (the body’s main energy source). It is useful for chronic fatigue, muscle pain, or fibromyalgia, as it supports both energy metabolism and muscle function.

Magnesium Taurate

Best for: Heart health, blood pressure regulation^[3,4] and blood sugar optimization.

Magnesium taurate is bound to the amino acid taurine, which is beneficial for cardiovascular health. This form helps regulate blood pressure^[3,4], improve heart function, and promote healthy blood sugar levels^[1,2]. It’s a great option for patients concerned about their metabolic health.

Magnesium Sulfate

Best for: Detoxification and relaxation (external use only).

Magnesium sulfate, commonly known as Epsom salt, is often used in baths for its relaxing and detoxifying properties. It can soothe sore muscles^[9], reduce inflammation, and promote relaxation. Soaking in an Epsom salt bath may provide localized magnesium benefits. This form is not meant for oral ingestion.

Magnesium Orotate

Best for: Heart health and cellular repair.

Magnesium orotate uses orotic acid, a substance your body makes to use for genetic material like DNA. This form is well-absorbed and has shown benefits for heart health, especially in individuals with cardiovascular disease. It supports heart muscle function and cellular repair, making it a good choice for patients with cardiovascular concerns or athletes trying to level up. A 2009 study showed that patients with CHF (Congestive Heart Failure) found Mg Orotate supplements were more effective than placebo for symptom management and longevity^[11].

Dosing & Diet

Only about 20-40% of dietary magnesium that we eat is absorbed. The major sources come from:

• Dark leafy greens
• Seeds & legumes
• Salmon, chicken, beef

If you do not eat foods like this consistently, or have poor digestive health, I would recommend magnesium supplementation. Dosing should follow the directions on the bottle and stay between 200-400mg/day.

Side Effects and Contraindications

Magnesium is generally well-tolerated but as mentioned above, may cause diarrhea, cramping, and nausea in high doses. People with kidney disease should avoid magnesium supplementation unless advised by their healthcare provider, as the kidneys play a key role in magnesium regulation. Magnesium may impair absorption of medications such as bisphonates (osteoporosis meds) and antibiotics. Take your supplements 2 hours away from other pharmaceutical medications.