Which magnesium to choose? The best and the worst forms of magnesium.

Summary

This video explores the most popular magnesium supplements, explaining their unique benefits, optimal usage, and how to choose a high-quality product. Registered dietitian Maya highlights the importance of magnesium for energy, nervous system function, muscle relaxation, cardiovascular health, and cognitive performance. She breaks down each form—from magnesium citrate and glycinate to malate, taurate, orotate, L-threonate, and chloride—detailing who can benefit most and the best time to take them. The video also clarifies which forms are ineffective for deficiency and provides practical tips for reading labels to ensure proper absorption and results. Daily dosage recommendations are also shared for men and women.

Takeaways

• 🧠 Magnesium is an essential mineral required for protein synthesis, energy production, nerve transmission, muscle function, blood sugar regulation, bone health, and cardiovascular support.
• ⚠️ Magnesium deficiency can manifest as anxiety, insomnia, fatigue, leg cramps, muscle weakness, headaches, high blood pressure, sugar cravings, cognitive decline, and morning swelling.
• 💊 Magnesium Citrate is highly absorbable, mildly laxative, and supports muscle relaxation and the nervous system. Ideal for those with digestive issues.
• 😴 Magnesium Glycinate promotes calmness, reduces stress and anxiety, improves sleep quality, and should be taken about 60 minutes before bedtime.
• ⚡ Magnesium Malate boosts energy, reduces fatigue, supports endurance, and aids muscle recovery. Best taken in the first half of the day.
• ❤️ Magnesium Taurate supports cardiovascular health, stabilizes blood pressure, reduces stress, and is suitable for people with hypertension.
• 🧩 Magnesium L-Threonate enhances cognitive function, memory, learning ability, and improves deep and REM sleep phases.
• 🏋️ Magnesium Orotate supports cell regeneration, heart function, physical endurance, and is especially beneficial for athletes.
• 💧 Magnesium Chloride is highly bioavailable and often used topically (oils) to relax muscles and relieve post-workout tension.
• 🛁 Magnesium Sulfate (Epsom salt) is poorly absorbed orally but effective in baths for muscle relaxation and stress relief.
• ⚠️ Magnesium Oxide has low bioavailability despite high elemental magnesium content and is less effective for correcting deficiencies.
• 📋 When choosing a supplement, check the form listed on the label, prioritize highly absorbable forms, and note the order of ingredients for actual content.
• 📏 Recommended daily magnesium intake: women 300–400 mg, men 400–500 mg.

Q & A

Why is magnesium important for the body?

Magnesium is essential for protein synthesis, energy production, nerve impulse transmission, muscle contraction and relaxation, blood sugar regulation, bone health, and cardiovascular system function.

What are common symptoms of magnesium deficiency?

Symptoms can include anxiety, insomnia, fatigue, leg cramps, muscle weakness, vascular spasms, headaches, high blood pressure, sugar cravings, impaired carbohydrate metabolism, decreased concentration, memory issues, and morning swelling.

Which form of magnesium is best for improving sleep and reducing anxiety?

Magnesium glycinate is ideal for supporting the nervous system, reducing stress, and improving sleep quality.

What form of magnesium is suitable for boosting energy and reducing fatigue?

Magnesium malate is best for maintaining energy, supporting endurance, reducing fatigue, and improving muscle recovery.

Which magnesium form supports cardiovascular health and blood pressure regulation?

Magnesium taurate is particularly beneficial for stabilizing blood pressure, supporting heart function, and reducing stress.

What is the recommended timing for taking magnesium glycinate?

Magnesium glycinate should be taken about 60 minutes before bedtime to support relaxation and sleep.

Why is magnesium oxide not recommended for correcting magnesium deficiency?

Although magnesium oxide contains a high percentage of elemental magnesium, it is poorly absorbed in the gastrointestinal tract, making it less effective for replenishing magnesium levels.

Which magnesium forms are particularly beneficial for cognitive function?

Magnesium threonate is ideal for improving memory, concentration, learning ability, and enhancing sleep quality.

How can magnesium chloride be used for muscle relaxation?

Magnesium chloride can be used topically in the form of magnesium oil to relax muscles, relieve tension, and improve overall well-being.

What should you look for when choosing a high-quality magnesium supplement?

Always check the ingredient label to ensure the form of magnesium listed is the one you want, watch for multiple forms listed in order of quantity, and avoid products that rely mostly on poorly absorbed forms like magnesium oxide.

What is the recommended daily magnesium intake for men and women?

Women need 300–400 mg per day, while men require 400–500 mg per day.

What is the role of magnesium sulfate, and how is it commonly used?

Magnesium sulfate (Epsom salt) is poorly absorbed orally, so it is mainly used externally in baths to relax muscles and relieve stress.