Sleep & stress
Look for
Our top pickThe gentle oneMagnesium glycinate / bisglycinate
What variations of magnesium exist?
A mineral involved in hundreds of reactions, including muscle relaxation, nerve signaling, sleep, and blood sugar control. Many adults don't get enough from food. It comes in 5 forms, and they aren't all the same. Here's how they differ.
For education only. What's right for you depends on your health and your medications, so check with your provider before you start or switch. Book a consult
Pick by what you want help with
Periods & PMS
Look for
Our top pickThe gentle oneMagnesium glycinate / bisglycinate
Focus & memory
Look for
Also goodThe brain oneMagnesium L-threonate
Energy
Look for
Also goodThe daytime oneMagnesium malate
Constipation
Look for
Also goodGets things movingMagnesium citrate
Sore muscles
Look for
Also goodThe daytime oneMagnesium malate
- Also consider
- Easy on the stomach: the gentle one (Magnesium glycinate / bisglycinate)
Every form, in plain words
The gentle one
Magnesium glycinate / bisglycinate
Your body absorbs it well and it's easy on the stomach. The usual pick for sleep, stress, and PMS.
Good for: Sleep & stress · Periods & PMS · Easy on the stomach
Gets things moving
Magnesium citrate
Your body absorbs it well, and it may loosen stools. Handy if you tend to get constipated.
Good for: Constipation
The daytime one
Magnesium malate
Your body absorbs it well. Often chosen for sore muscles and daytime energy.
Good for: Sore muscles · Energy
The brain one
Magnesium L-threonate
Studied for brain and sleep support, but each capsule gives you only a little magnesium.
Good for: Focus & memory
Usually skip
- Mostly a laxative (Magnesium oxide)Your body absorbs very little. It mostly loosens stools, yet it's common in cheap blends.
Spotting a good one on the shelf
Look for
- Look for 'Magnesium glycinate' on the label (the gentle one)
Watch out for
- The label gives the weight of the whole compound (like '1,000 mg magnesium glycinate') rather than how much magnesium you actually get
- A 'magnesium complex' or blend with oxide listed first
Check with your provider first if…
- You have kidney disease
- You take certain antibiotics (such as doxycycline or ciprofloxacin) or a bone-loss medicine like alendronate. Take them at least 2 hours apart.
In Dr. Lesher's store
10 products in Dr. Lesher's dispensary have magnesium. Here's which form, where the label says.
Check with your provider before taking any of these, especially if you're pregnant or take medications.
Designs for Health
CatecholaCalm™
Has malate (the daytime one), good for sore muscles and energy
25 mg per serving
Enzymedica
Digest Gold™
Has citrate (gets things moving), good for constipation
Integrative Therapeutics
Liquid Calcium Magnesium Berry 1:1
Has citrate (gets things moving), good for constipation
500 mg per serving
Integrative Therapeutics
Liquid Calcium Magnesium Orange-Vanilla 2:1
Has citrate (gets things moving), good for constipation
300 mg per serving
XYMOGEN
RelaxMax
Has malate (the daytime one), good for sore muscles and energy
18.75 mg per serving
Has malate (the daytime one), good for sore muscles and energy
75 mg per serving
Integrative Therapeutics
Tri-Magnesium
Has citrate (gets things moving), good for constipation
Has malate (the daytime one), good for sore muscles and energy
Has oxide (mostly a laxative)
300 mg per serving
Seeking Health
Vitamin C Plus
100 mg per serving
NOW/Personal Care
Buy on Fullscript Magnesium Topical Spray
Designs for Health
C+BioFizz Effervescent Powder
10 mg per serving
Ready to find the root cause?
Dr. Lesher is a Naturopathic Doctor who focuses on autoimmune and chronic conditions in women. Since 2020, she's helped hundreds of patients stop managing symptoms and start healing.