Finding The Right Magnesium For YOU

The Different Types of Magnesium: Which One Is Right for You?

Magnesium is a mighty mineral that quietly supports over 300 processes in your body. It plays a key role in energy production, nerve function, hormone balance, and restful sleep. Yet many of us aren’t getting enough. Modern diets, chronic stress, caffeine, alcohol, certain medications, and gut health issues can all deplete your levels.

If you’ve ever looked for a magnesium supplement, you’ll know it’s not as simple as picking one off the shelf. There are many forms, each paired (or bound) with a different compound - either a salt or an amino acid - and that pairing influences how it behaves in your body.

This blog has all you need to know about magnesium, the most asked about supplement I get.

What Does “Bound With a Salt or Amino Acid” Mean?

Magnesium on its own is unstable, so it needs to be attached to something else to be usable. If it’s bound to a salt, it tends to stay in the gut and draw water into the intestines. That makes it useful for relieving constipation. If it’s bound to an amino acid or organic acid, it’s often more easily absorbed into your bloodstream or even into your brain.

Understanding these forms can help you match magnesium to your needs. Whether you want to ease muscle cramps, reduce anxiety, improve sleep, or support digestion, choosing the right one makes a difference.

🍎 Common Forms of Magnesium – Pros and Cons

Magnesium Citrate

Bound with: Citric acid (a salt)

Best for: Constipation, mild muscle cramps

🍎 Highly bioavailable

🍎 Gentle laxative

🍎 Can cause loose stools at higher doses

Magnesium Oxide

Bound with: Oxygen (salt)

Best for: Occasional constipation

🍎 Inexpensive

🍎 Strong laxative

🍎 Poorly absorbed into the bloodstream

Magnesium Glycinate / Bisglycinate

Bound with: Glycine (amino acid)

Best for: Anxiety, sleep, PMS, stress, muscle tension

🍎 Gentle on the gut

🍎 Calming for the nervous system

🍎 Well absorbed

🍎 Not useful for constipation

Magnesium Malate

Bound with: Malic acid (found in apples)

Best for: Fatigue, fibromyalgia, muscle pain

🍎 Supports energy production

🍎 May help with chronic pain

🍎 Can be stimulating if taken late in the day

Magnesium Threonate

Bound with: Threonic acid (from vitamin C metabolism)

Best for: Brain fog, memory, cognitive support

🍎 Crosses the blood-brain barrier

🍎 May support mental clarity

🍎 Expensive and less researched for general use

Magnesium Taurate

Bound with: Taurine (amino acid)

Best for: Heart rhythm, blood pressure, nervous system health

🍎 Calming effect

🍎 Supports cardiovascular health

🍎 Not widely available

Magnesium Chloride

Bound with: Chloride (salt)

Best for: General use, topical application

🍎 Absorbs well orally and through the skin

🍎 Found in sprays, lotions, and bath flakes

🍎 May taste unpleasant in liquid form

Magnesium Sulphate (Epsom Salts)

Bound with: Sulphate (salt)Best for: Muscle relaxation, soothing baths

🍎 Used in transdermal (skin-based) absorption

🍎 Helpful for post-exercise recovery

🍎 Laxative effect if taken orally in high doses

Magnesium L-lactate, Aspartate, Orotate and others

Bound with: Various amino or organic acids

Best for: Targeted support such as heart health (orotate) or muscle performance (aspartate)🍎 May offer specific benefits

🍎 Often more expensive or less researched

Can You Get Magnesium from Food?

Yes — leafy greens, whole grains, nuts, seeds, legumes, avocado, bananas, dark chocolate, and oily fish all contain magnesium.

However, food sources may not be enough for everyone. Modern agricultural practices, including over-farming and poor soil quality, have significantly reduced the magnesium content of our crops. On top of that, stress, medications, and gut absorption issues can reduce how much you retain.

So even with a good diet, many people benefit from a little extra magnesium support.

🍎 Magnesium Through the Skin: Baths, Butters and Sprays

You don’t have to swallow magnesium to benefit from it. Transdermal options are a great choice for people with digestive sensitivity or who struggle to tolerate supplements.

🍎 Epsom salt baths: Magnesium sulphate can be absorbed through the skin, helping muscles relax and supporting post-workout recovery

🍎 Magnesium sprays and oils: Usually magnesium chloride, useful for tight muscles or calming the nervous system before sleep🍎 Magnesium butters or creams: Combine magnesium with nourishing oils for gentle, sustained absorption

These are especially helpful when used consistently or after times of stress or exertion.

🍎 Blood Markers That May Hint at Low Magnesium

Magnesium is mostly found inside your cells, so standard blood tests may not give the full picture. However, some clues include:

🍎 Low or borderline serum magnesium

🍎 Low potassium or calcium

🍎 Raised CRP (a marker of inflammation)

🍎 Irregular heart rhythms🍎 Muscle cramps, fatigue, low mood or anxiety

🍎 Low alkaline phosphatase (ALP), which may reflect magnesium-dependent enzyme activity

If any of these markers show up — or if you feel persistently "tired but wired" — it could be worth a trial of a well-absorbed form like glycinate or malate.

🍎 Can Magnesium Help With Sleep?

Yes — especially if your magnesium levels are low to begin with.

Magnesium supports the production of melatonin and the calming neurotransmitter GABA, helping the nervous system wind down. Many people report improved sleep when correcting a deficiency. But if your magnesium levels are already sufficient, taking more is unlikely to improve sleep and may just lead to looser stools.

🍎 A Gentle, Low-Risk Option That Can Do a Lot

Magnesium is generally very safe at moderate supplemental doses (around 200 to 400mg daily). Side effects are rare, especially with well-absorbed forms, and the potential benefits range from better sleep and focus to steadier energy and calmer moods.

If you’re curious whether magnesium could help you, I offer personalised Wellness Checks that look at your symptoms, diet, and blood markers to guide the best approach.

Your magnesium matters. Whether you soak it in, rub it on, or take it in capsule form, it is one of the simplest and most effective ways to support your energy, nervous system and peace of mind.

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