Magnesium is Amazing, But Which One is Best for Me?
Magnesium: Are You Taking the Right Type?
Magnesium (Mg) is one of the most essential yet overlooked nutrients for optimal health. It’s involved in over 300 enzymatic processes in the body, supporting everything from muscle function and energy production to mood and brain health.
Despite it’s importance, an estimated 48% of people are magnesium deficient. That’s a staggering number representing serious health consequences. Whether it’s due to poor soil quality, processed foods, chronic stress or high sugar intake, magnesium depletion is incredibly common in our modern world.
So, how do you know if you’re low? And if you do need magnesium, which type is right for you?
Let’s break it down.
Signs of Low Magnesium
Magnesium deficiency can show up in a wide range of symptoms. If you experience any of the following, you might benefit from supplementing with the right type of magnesium:
Muscle pain and cramping
Headaches or sensitivity to screen time
Constant fatigue, even after a full night’s sleep
Depression or anxiety that persists despite lifestyle efforts
Cravings for sweets—especially chocolate
Quick exhaustion after minimal exertion
Trouble falling or staying asleep (due to either a restless body or racing mind)
Feeling run-down or depleted due to chronic stress
Sound familiar? Let’s explore which form of magnesium could help.
Different Types of Magnesium & Their Benefits
Magnesium Glycinate
Also known as: Magnesium Chelate, Magnesium Bisglycinate, Magnesium Diglycinate
Recommended Brand: Designs for Health Magnesium Glycinate Complex
Best For:
General Wellness
Depression and Anxiety
Stress Resilience
Mental and Physical Relaxation
This is one of the most bioavailable and calming forms of magnesium. It’s chelated with glycine, an amino acid that promotes relaxation and nervous system balance. Perfect to “dose up” during periods of physical, emotional, or chemical stress.
Magnesium L-Threonate
Recommended Brand: Xymogen OptiMag Neuro - this company makes both capsules and a powder.
Best For:
Cognitive Function
Memory and Learning
ADD / ADHD / Anxiety
Quality Sleep and Mental Clarity
This innovative form is the only type of magnesium that effectively crosses the blood-brain barrier, making it ideal for those struggling with neurological symptoms like mental fatigue, overstimulation, or age-related cognitive decline. Take at night to calm a racing mind, or in the morning to stay grounded through stressful days.
Magnesium Chloride
Recommended Brand: Ancient Minerals (topical lotion, gel, spray or bath flakes)
Best For:
Muscle Relaxation & Cramping
Topical Absorption
Energy Boosts
Sleep Support
This topical form is not for oral use, but incredibly effective through the skin. Great for post-workout recovery, muscle cramps, relieving tension and improving magnesium levels for those with digestive sensitivities. The other part that is great about this topical application is that you can “spot treat” exactly where you want the magnesium to be effective, instead of taking it orally and your body deciding where it needs to be. We specifically chose Magnesium Chloride instead of the typical and manufactured Magnesium Sulfate due to it’s superior absorption and potency.
Magnesium Citrate
Recommended Brand: Natural Vitality CALM
Best For:
Constipation
Digestive Health
Bloating and Sluggish Bowels
Magnesium citrate has a mild laxative effect, helping the bowels move more regularly. It’s gentle enough for all ages and a great starting point for those with occasional constipation troubles
Magnesium Malate
Recommended Brand: Seeking Health (Chewable)
Best For:
Chronic Fatigue
Fibromyalgia
Muscle pain and Tension
Malate is bound with malic acid, a compound involved in ATP (energy) production. This is an energizing form of magnesium—take it earlier in the day to avoid disrupting sleep while still getting the benefits at the cellular level.
Magnesium Taurate
Best For:
Cardiovascular Support
Blood Pressure Balance
Blood Sugar Regulation
Taurine helps to regulate heart rhythm and blood sugar, making this form ideal for those with heart health concerns or metabolic dysfunction. It’s gentle, calming, and often used in holistic protocols for hypertension.
Magnesium Carbonate
Recommended Brand: Natural Vitality CALM
Best For:
Sleep
Stress reduction
This is another relaxing form of magnesium that also helps to neutralize stomach acid. It’s commonly used in powdered drink mixes and is especially helpful in the evening.
Magnesium Orotate
Best For:
Heart health
Cellular energy production
Although less common, this form is often used by athletes or individuals with cardiovascular conditions, as it supports energy metabolism at a cellular level.
Magnesium Types to Be Cautious With
Some forms of magnesium—like magnesium oxide—are very poorly absorbed and can cause digestive upset without delivering much benefit. Beyond the form of magnesium, always check the label for other ingredients and opt for forms known for their bioavailability and purpose-specific benefits.
LIFEstrength Recommendations
If you’re not sure which form is right for you, our team at LIFEstrength can help. We assess magnesium needs based on your symptoms, lifestyle, stress, bloodwork and personal health goals. In many cases, we’ll use a combination of forms to target specific systems like brain, gut, muscles, or heart.
Need personalized guidance?
We would be honored to help you restore balance and build resilience from the inside out.
The best way to know which form of magnesium you need—or whether you need it at all—is to start with comprehensive bloodwork. This helps us identify specific nutrient deficiencies and get to the root cause of what your body is asking for.
Talk to Coach Cason about getting your labs done and developing a targeted game plan to support your energy, stress, sleep, and overall health with the right kind of magnesium. Call Coach at 239-774-5433 or email our team for your appointment at Staff@LIFEstrengthHealthCenter.com