Magnesium: Which Form is Right for You?
One of the questions I have bee getting a lot lately is, “Which magnesium should I be taking?” And I get it—walk into any health store or scroll through an online supplement aisle, and you’ll find magnesium in what seems like a dozen different forms.
Magnesium is one of the most frequently recommended supplements in my practice, and for good reason! It plays a vital role in over 300 enzymatic processes in the body—from energy production and muscle function to hormone balance, sleep, and even brain health.
But not all magnesium is created equal. Choosing the right form depends on your unique health goals. Here’s a quick breakdown of the four forms I most often recommend—either alone or in combination.
1. Magnesium Glycinate – For Stress, Sleep & Anxiety
This form is bound to glycine, a calming amino acid, making it one of the most gentle and absorbable types of magnesium. It’s my go-to for women dealing with:
✔ Anxiety or mood imbalances
✔ Trouble falling or staying asleep
✔ Perimenopause, PMS-related cramps and irritability
💡 Best for: Calming a wired nervous system, easing tension, and improving sleep quality—especially if stress is stealing your rest.
2. Magnesium Citrate – For Digestion & Constipation
This form is known for its gentle laxative effect, making it ideal for those who struggle with sluggish digestion.
✔ Helps relieve occasional constipation
✔ Supports regular bowel movements
⚠️ Tip: Start with a low dose to avoid loose stools.
💡 Best for: Getting things moving when digestion feels slow or irregular.
3. Magnesium L-Threonate – For Brain Health & Mental Clarity
This unique form is designed to cross the blood-brain barrier, which allows it to directly support cognitive function.
✔ Enhances memory and focus
✔ Reduces brain fog and anxiety
✔ May support long-term brain health
💡 Best for: Easing anxiety, and those wanting to stay sharp, ease mental fatigue, or proactively support cognitive aging.
4. Magnesium Malate – For Energy & Muscle Recovery
Bound to malic acid, which plays a key role in energy production, this form is often helpful for those who feel tired, sore, or achy.
✔ Reduces muscle pain and fatigue
✔ Boosts cellular energy
✔ Often used in fibromyalgia protocols
💡 Best for: Chronic fatigue, post-exercise recovery, or anyone who “hits a wall” in the afternoon.
My Go-To Recommendations by Need
Here’s how I typically guide patients based on their goals:
✅ For better sleep and fewer muscle cramps: Magnesium Complex - a combination of Magnesium Glycrinate and Malate
✅ For smoother digestion: Colon Support Formula - contains Magnesium Citrate
✅ For brain support and focus: Magnesium L-Threonate - contains Magnesium L-threonate with Magnesium Glycinate
Magnesium may be a humble mineral, but choosing the right form can make all the difference in how you feel. Whether you’re navigating perimenopause, managing anxiety, or simply wanting more energy and regularity in your day, there’s likely a magnesium that can help support you on your wellness path.
Have questions about which supplement is best for your unique needs? I’d love to help guide you. 💛
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Are you ready to learn more about your health? I can help! As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box and dig deeper with a variety of laboratory testing to help uncover the root causes of your symptoms, and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to get started!