Magnesium supplementation?

@bswpb your prescriptions —see if they any contraindications with Magnesium. If your on meds no worries

@bswpb I replied I forgot a word “ if NOT on meds no worries”

@merrychristmas that was done before I started it and every time I start something new…

@merrychristmas ok I am NOT sure what meds you mean or what might be the problem but my meds do not interact badly so no problem at all.

Taking magnesium glycinate. 120mg taken 30 min before bed. Easy on stomach and helps with sleep. Taking Pure encapsulations brand. Also get 66 to 100 additional mg in my multi vitamin. (depends whether I take 2 o3 ). Total 186 mg currently. I am 79 yr. old female. You can have your magnesium checked in a standard blood test from your PC Doc. Mine tested at low end of normal.

@wizdum serum magnesium does not fully reflect total body status. Magnesium is stored in bone and tissue.

From Margie Bissinger this morning:

I get asked about magnesium all the time. Which form should I take? Citrate? Glycinate? Malate? L-threonate?

There are so many choices, and it can be confusing. The truth is, there isn't one best magnesium. Different forms can be helpful for different reasons.

Magnesium may be a bigger issue than most of us realize. A 2026 study in The Journal of Nutrition looked at more than 5,400 U.S. adults and estimated that nearly 68% were at risk of a hidden magnesium deficiency.

So getting enough magnesium matters. And if you're supplementing, the form matters too.

Let's look at a few of the forms I recommend and why you might choose one over another.

Magnesium malate

This is the form I take. It combines magnesium with malic acid, which is involved in cellular energy production.

I get mine through Designs for Health OsteoBen, a comprehensive bone-health formula that also contains calcium and genistein. The full four-capsule serving provides 400 mg of magnesium as di-magnesium malate.

If you want magnesium malate on its own, I like Designs for Health Magnesium Malate, 180 mg per capsule.

Magnesium citrate

A good choice if you tend toward constipation. It's well absorbed and can help get things moving. Just know it can also cause loose stools, especially if you take too much, so you may need to adjust the amount.

One I like: Pure Encapsulations Magnesium Citrate, 150 mg per capsule.

Magnesium glycinate

A well-absorbed form that is generally well tolerated and gentle on the stomach. A recent randomized controlled trial also found a modest improvement in insomnia symptoms, although sleep benefits aren't unique to glycinate.

One I like: Pure Encapsulations Magnesium Glycinate, 120 mg per capsule.

Magnesium L-threonate

This form is especially interesting for brain health because of its ability to cross the blood-brain barrier and increase magnesium levels in the brain. Recent randomized controlled trials have found improvements in memory and cognition, as well as some measures of sleep quality, mood, energy and mental alertness.

One thing to know is that L-threonate provides less elemental magnesium per capsule than many other forms, so you may need more capsules to reach the amount you're aiming for.

One I like: Codeage Liposomal Magnesium L-Threonate, about 48 mg of elemental magnesium per capsule.

One form I generally avoid: magnesium oxide

Magnesium oxide is inexpensive and contains a high percentage of elemental magnesium, which makes the number on the label look impressive. But it's one of the least well-absorbed forms, meaning less of what you take is actually available for your body to use. It's also more likely to cause diarrhea and cramping.

Be careful with magnesium blends. I once took a supplement with several excellent ingredients, only to discover when I looked closely that the majority of the magnesium was oxide.

Turn the bottle around and read the Supplement Facts. The amount of magnesium isn't the only thing that matters. The form matters too.