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Why Magnesium Matters
Magnesium plays a role in over 300 biochemical reactions in the body. It supports:
- Muscle and nerve function
- Energy production
- Blood sugar regulation
- Bone health
- Heart rhythm
- Stress response and sleep quality
Low magnesium levels may contribute to fatigue, muscle cramps, headaches, poor sleep, anxiety, and difficulty concentrating.
Why Deficiency Is So Common
Even people who eat “healthy” may still fall short.
The Best Forms of Magnesium to Supplement With
1. Magnesium Glycinate
Best for: Sleep, stress, muscle relaxation
This form is bound to glycine, an amino acid that promotes calmness. It’s highly absorbable and gentle on the stomach.
✔ Excellent absorption
✔ Minimal laxative effect
2. Magnesium Citrate
Best for: Constipation and general supplementation
Magnesium citrate is well absorbed but has a mild laxative effect, making it useful for digestive support.
✔ Good absorption
✖ May cause loose stools in higher doses
3. Magnesium Malate
Best for: Energy and muscle support
Bound to malic acid, this form may help with muscle soreness and fatigue.
✔ Supports energy production
✔ Gentle for most people
4. Magnesium L-Threonate
Best for: Brain health and cognitive support
This newer form is known for its ability to cross the blood-brain barrier.
Forms of Magnesium to Avoid or Use With Caution
Magnesium Oxide
This is one of the most common and least expensive forms — but also one of the least effective.
✖ Poor absorption
✖ Primarily acts as a laxative
Magnesium Sulfate
Also known as Epsom salt, this form is not intended for regular oral supplementation.
✖ Best used externally (baths), not internally
How Much Magnesium Do You Need?
General daily recommendations:
- Men: 400–420 mg
- Women: 310–320 mg
Many supplements provide 100–200 mg per serving, allowing flexibility based on individual needs.
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