A Guide to Magnesium

Athletes all over the professional triathlon circuit have been touting the benefits of a new “Triple Magnesium” supplement claiming improved sleep, better mood, and less muscle pain. I dug into the research to learn more about this “magic mineral” and discover if all the hype is real. Is magnesium the supplement we all should be taking?

Magnesium is a “macro mineral” that plays a crucial role in our body. It’s involved in over 300 biochemical reactions including energy production, muscle and nerve function, protein synthesis, and bone health. Our body does not produce magnesium on its own and must be obtained from external sources, primarily food. Nuts, like almonds, and seeds, such as pumpkin and sunflower seeds, are rich in magnesium. Dark leafy greens like spinach and kale, whole grains like quinoa and brown rice, and legumes like black beans and lentils are also abundant sources. Avocado, bananas, and salmon are also rich in magnesium.

Food should always be the first place we go to meet our vitamins and mineral needs, however, according to 2023 dietary survey data, nearly half of American adults aren’t getting enough magnesium in their diets and would benefit from supplementation.

There are so many different forms of magnesium each with different properties and absorption rates: magnesium chloride, magnesium malate, magnesium sulfate, magnesium lactate, magnesium taurate, magnesium l-threonate... the list goes on and on. Finding the right type of magnesium supplement can be overwhelming. Here are five of the most common forms of magnesium and their benefits to help you decide what to take depending on your needs.

5 Types of Magnesium Found in Supplements

1. Magnesium Glycinate. This is one of the most highly bioavailable forms of magnesium and less likely to cause digestive issues than other forms. It supports muscle relaxation, sleep quality, and digestion.

2. Magnesium Malate. Another highly bioavailable form of magnesium. Supports energy production, boosts mood, enhances exercise performance, eases muscle pain.

3. Magnesium Chloride. This form is known for its potential to be easily absorbed through the skin, making it popular for topical applications such as magnesium oil or bath salts to help with muscle relaxation and stress relief. It can also be taken as an oral supplement. Magnesium Chloride supports sleep, nerve and muscle function and heart health.

4. Magnesium Citrate. This form is commonly used as a laxative or for promoting bowel movements. It helps promote regularity, relieve constipation, and aids in digestion.

5. Magnesium Sulfate. This form, more commonly known as “Epsom Salt,” is often used externally in baths and compresses to help soothe sore muscles, alleviate tension, and promote relaxation. Epsom salt baths are popular for their potential to improve magnesium absorption through the skin and provide relief from muscle aches and pains.

When to Take Magnesium Supplements

One of the best ways to ensure you are getting the right magnesium at the right time is to rotate through different forms throughout the day. When rotating magnesium supplements it's important to consider  the specific types of magnesium you're using, their intended benefits, and potential interactions. Here's a general guideline you can follow:

1. Morning. Consider starting your day with a magnesium supplement that supports your energy levels and overall well-being. Magnesium malate is a great option as it may provide a gentle energy boost.

2. Midday. If you experience muscle tension or stress during the day, a dose of magnesium glycinate could help promote relaxation without causing drowsiness. Since magnesium glycinate promotes digestion and is more easily absorbed with food, dinner time is the perfect time to take it as you start to wind down your day.

3. Before Bed. Opt for a form of magnesium that encourages relaxation and better sleep quality. Magnesium chloride is particularly suitable for bedtime, since it can have a calming effect on both the mind and muscles.

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Sources:

Babcock, Jillian. “The Best Times of Day to Take the Different Types of Magnesium.” What’s Good by The Vitamin Shoppe. Available here.

Rose-Frances, Kim. “10 Types of Magnesium.” Healthline. Available here.

Wszelaki, Magdalena. Overcoming Estrogen Dominance.