Magnesium

Magnesium is the second most abundant intracellular cation after potassium and is needed for enzymatic reactions including energy metabolism and protein synthesis.

Magnesium Deficiency Associations:

• anxiety
• asthma
• depression
• muscle cramps
• diabetes
• high blood pressure
• heart disease
• hormone problems
• sleep issues
• fatigue
• irritability
• migraines
• kidney stones
• osteoporosis
• low levels of vitamin d and vitamin k

Many people supplement magnesium for sleep disruption and constipation. Just keep in mind these approaches are not treating the cause of the issues.

Magnesium Rich Foods

Magnesium is an essential mineral involved in over 300 bodily processes, including muscle and nerve function, energy production, blood sugar regulation, blood pressure control, and bone health. Many people take supplements due to common dietary shortfalls, but different forms vary significantly in absorption (bioavailability), tolerability, and targeted benefits.

Forms that dissolve well in liquid (e.g., citrate, chloride, lactate, glycinate) generally absorb better than less soluble ones like oxide.

Form	Bioavailability	Best For	Key Benefits & Notes	Potential Drawbacks
Magnesium Citrate	High	Constipation, general supplementation, muscle cramps	Well-absorbed; acts as a mild laxative by drawing water into the intestines; supports energy and muscle function.	Can cause loose stools or diarrhea at higher doses.
Magnesium Glycinate (or Bisglycinate)	High	Sleep, anxiety, stress, muscle relaxation	Gentle on the stomach; calming due to glycine (an amino acid with relaxing properties); often recommended for better sleep quality and reduced anxiety.	Usually minimal; well-tolerated.
Magnesium Oxide	Low	Heartburn, indigestion, short-term constipation	High elemental magnesium content; effective as an antacid or laxative.	Poorly absorbed for raising overall magnesium levels; may cause GI upset.
Magnesium L-Threonate	High (crosses blood-brain barrier)	Brain health, memory, mood, cognitive support	May increase magnesium levels in the brain more effectively; emerging research for cognitive function, memory, and mood.	More expensive; newer form with less long-term data.
Magnesium Malate	Good	Energy, fibromyalgia, muscle pain	Combined with malic acid (involved in energy production); may help with fatigue and chronic pain conditions.	Generally well-tolerated.
Magnesium Chloride	Good	General supplementation, topical use	Absorbs well; available as oil or flakes for skin application (e.g., for sore muscles).	Can have a bitter taste; oral form may cause mild GI effects.
Magnesium Sulfate (Epsom salts)	Low (oral); topical variable	Sore muscles, baths	Commonly used in baths for relaxation and muscle relief (absorption through skin is debated).	Poor oral absorption; mainly external use.
Magnesium Taurate	Good	Heart health, blood pressure, blood sugar	May support cardiovascular function and blood sugar regulation.	Less common; limited specific studies.
Magnesium Lactate	Good	General use, sensitive stomachs	Gentle and well-absorbed.	Fewer targeted benefits highlighted.

Quick Recommendations by Goal

• Better sleep or anxiety/stress relief — Magnesium glycinate (most popular choice).
• Constipation relief — Magnesium citrate or oxide.
• Muscle recovery/cramps — Citrate, glycinate, or malate.
• Brain/cognitive support — L-Threonate.
• General daily magnesium boost (gentle) — Glycinate or citrate.

Important Considerations

• Dosage — Typical supplemental doses range from 200–400 mg elemental magnesium per day (check labels, as forms differ in elemental content). Consult a doctor, especially if you have kidney issues, as excess magnesium can build up.
• Side effects — Most common is loose stools (dose-dependent). Start low and increase gradually.
• Interactions — Can interfere with certain antibiotics, bisphosphonates, or other medications—space them apart.
• Food sources are ideal when possible: nuts, seeds, leafy greens, whole grains, dark chocolate, and legumes.

The “best” form depends on your specific needs, tolerance, and goals. Magnesium glycinate or citrate are the most versatile for most people. The problem is that many people supplement with magnesium to self-treat conditions like constipation or insomnia without addressing the root cause. Even if they feel better, it’s only symptom treatment. Ideally, if a condition is chronic then make an appointment so that we can discuss it.

Dr. Cassone