Different Types of Magnesium

Magnesium is involved in more than three hundred enzyme reactions, which is why it turns up in protocols for sleep, cramping, stress and blood sugar alike. The catch is that the label rarely tells you what matters most, which is the form the mineral is bound to.

That bond determines how much elemental magnesium you absorb, how well you tolerate it and where in the body it ends up. Two products with the same milligram figure on the front can behave completely differently.

Why the form matters

Elemental magnesium is never given on its own. It is bound to an acid or amino acid to make it stable, and that partner molecule carries it through the gut wall.

• Glycinate is bound to glycine, a calming amino acid. It is gentle on the bowel and suits evening dosing.
• Citrate is bound to citric acid. It absorbs well and has a mild laxative effect, which is useful when constipation is part of the picture.
• Oxide contains the most elemental magnesium by weight but absorbs poorly, so most of it stays in the bowel.

If a client tells me a magnesium did nothing, the first thing I check is not the dose. It is the form.

Magnesium glycinate

Glycinate is the form I reach for most in clinic. Absorption is high, tolerance is excellent even at higher doses, and the glycine itself supports the transition into sleep. It is the sensible default for anyone who has previously had loose bowels on a magnesium supplement.

How much do you actually need

The recommended dietary intake for adults in Australia sits between 310 and 420 mg daily depending on age and sex, and most people fall short of it through food alone. Therapeutic doses used in clinic are often higher and should be set with a practitioner, particularly if you have reduced kidney function.

Start at the low end, take it consistently for four weeks, and judge the result on sleep quality, cramping and bowel habit rather than on how the first dose feels.