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All About MAGNESIUM

  • Writer: Alex Kelly
    Alex Kelly
  • Mar 11
  • 5 min read

Updated: Apr 2


This post is collaborated with Stevi Pennypacker, MS, CNS, LDN.


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*if purchasing off Amazon, make sure you are purchasing from the company's storefront, and not a third-party seller - as there are often fraudulent "dupes" sold in the supplement world.


The Importance of Magnesium

Magnesium is an essential mineral that plays a key role in hundreds of bodily functions, yet it’s estimated that up to 60% of the population is deficient (1). A few of its most important functions include:

  • Muscle relaxation

  • Stress management

  • Nerve function, 

  • Blood sugar regulation 

  • Energy production

  • Activates Vitamin D and supports bone health


Important Guidelines

  • This is not intended as medical advice - it is important to consult a doctor or health care practitioner before taking a new supplement, as it is important to make necessary adjustments for existing conditions or medications. For example but not limited to - if you are on potassium-sparing diuretics, thyroid medications, have a heart condition, kidney issues, or are on other prescription drugs.

  • Do not exceed 400 mg per day in supplementation unless working with a practitioner (except Magnesium Oxide - see below)

  • Feel free to combine forms 

  • Also important to incorporate magnesium-rich foods into your diet, such as spinach and other leafy greens, nuts and seeds, dark chocolate, legumes, etc.


Dosing for Children

  • The dosages throughout this blog are based on adults over 18 - while the products* and forms listed can generally be taken by kids as well, here’s how to adjust dosages based on age according to current guidelines:

    • Infants (under 1 year): The dosage varies from 30 mg to 75 mg, which is typically met through breast milk or formula.

    • Children 1-3 years: 80 mg per day is the RDA (with about 65 mg/day recommended coming from supplements)

    • Children 4-8 years: 130 mg per day is the RDA (with about 110 mg/day recommended coming from supplements)

    • Children 9-13 years: 240 mg per day is the RDA (with about 200 mg/day recommended coming from supplements)

    • Teens 14-18 years: 410 mg per day for boys and 360 mg per day for girls is the RDA (with about 300 mg/day recommended coming from supplements)

  • Magnesium may improve sleep, cramps, ADHD, fatigue, anxiety, and more in kids and the forms can generally be chosen based on the needs described below.

  • It may be best to focus on dietary sources of magnesium for children with supplementation being a secondary approach. Higher dose supplementation is recommended only under the care of a practitioner.   

  • *Magnesium oxide should be used under direction of a practitioner


Magnesium Glycinate (Stress + Sleep)

Best for: Relaxation, stress reduction, sleep, muscle recovery

Why?: This form is bound to glycine, an amino acid with calming effects, making it great for anxiety and sleep. It is highly bioavailable and easy on digestion, meaning it won’t cause diarrhea like some other forms.

Suggested Use: take 300 - 400 mg an hour before bed (adults)

Favorite Brand: Pure Encapsulations


Research has shown a possible correlation between magnesium and sleep quality (2). Magnesium may also ease symptoms of stress, anxiety, and muscle tension, which can improve sleep.

  • Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.

  • Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.

  • Magnesium is an essential nutrient for muscle function, and helps muscle tissue to relax. A deficiency in magnesium can increase muscle tension. 


Magnesium Citrate ("Constipations BFF")

Best for: Constipation, muscle cramps, general supplementation

Why?: Magnesium citrate is bound to citric acid, which enhances absorption. It’s commonly used for digestion support because it draws water into the intestines and relaxes the smooth muscle in the digestive tract, making it a natural laxative.

Suggested Use: 300 mg (adults) before bed should produce a bowel movement the next morning; increase to 400 for more intense constipation. This form is not recommended if you already have regular bowel movements, as this can push them to the looser side. 

Favorite Brand: Pure Encapsulations


Magnesium Malate (Energy)

Best for: Fatigue, muscle soreness, fibromyalgia

Why?: Bound to malic acid, which is involved in ATP (energy) production, making it great for boosting energy and supporting muscle function.

Suggested Use: 300-400 mg early in the day (adults)


Magnesium L-Threonate (Brain Health & Relaxation)

“Like Alcohol That’s Good For You”

Best for: Memory, brain fog, cognitive function, relaxation, anxiety or ADHD, sleep

Why?: This form can cross the blood-brain barrier, meaning it directly impacts brain function and may support cognitive health, anxiety and stress relief, calming of the mind, memory, and neuroplasticity.

Suggested Use: Best absorbed in powder form - take 200 - 400 mg in the evening


Magnesium Taurate (Heart Health & Blood Pressure)

“Relaxation for Your Vessels”

Best for: Cardiovascular health, blood pressure regulation

Why?: Contains taurine, an amino acid that supports heart function and may help with blood pressure regulation.

Suggested Use: 250 mg daily in capsule form (adults)


Magnesium Oxide ("The Clean Out")

Best for: Occasional intense constipation relief

Why?: Poorly absorbed but effective as a laxative as it draws water into the colon. Not ideal for increasing magnesium levels. Important to only use for short period of time (7 days max) and ideally after magnesium citrate has been trialed. May cause loose stools. 

Suggested Use:  Up to 1,035 mg before bed to produce a bowel-movement the next day (adults)

Favorite Brand: Mag07 or Oxy-Powder


Magnesium Chloride/Sulfate (Topical Use)

  • lotions/oils/epsom salt

  • natural muscle relaxers

  • general absorption and topical use

Best for: Muscle relaxation, constipation relief, detoxification, stress relief

Why?: Absorbed through the skin, but not in significant amounts. There does not seem to be a risk of combining regular epsom salt baths with oral magnesium supplementation. 

Suggested Use: For lotions and oils, dose according to product instructions. Work up to 4 cups Epsom Salt in a bath a few times per week

Favorite Brand: Trace minerals pure magnesium oil + lotion; Whole Foods unscented Epsom Salt


For Anxiety, you can consider this Magnesium with added GABA.

Gaba (gamma-aminobutyric acid) is a natural chemical produced by the brain, and is a valuable anti-anxiety neurotransmitter. When we experience stress, the adrenal glands are triggered to produce hormones that trigger what we know as “flight or fight” responses. Gaba counteracts these natural stimulants by relaxing the brain.


Gaba is mostly used as an anti-anxiety remedy, but it has many other benefits like helping with inflammation issues, PMS relief, and other chronic pain issues. *Drugs such as alprazolam (Xanax) and diazepam (Valium) work by increasing the amount of GABA in the brain.


RelaxMax contains a blend of ingredients including L theanine, GABA, and myo inositol, that supports the body's natural synthesis of catecholamines, the inhibitory neurotransmitter GABA, and hormonal balance. It aims to promote a calm, relaxed, well-balanced emotional and physiological state. Supports neurotransmitter balance and neuronal stabilization, both components of supporting brain health.


*GABA is not recommended if you are on anxiety/depression/ADHD medication.


KID SPECIFIC


Which Magnesium is Right for You?

  • For sleep, relaxation, and anxiety → Magnesium Glycinate, Magnesium L-threonate

  • For constipation → Magnesium Citrate or Magnesium Oxide

  • For muscle recovery and energy → Magnesium Malate

  • For heart health and blood pressure → Magnesium Taurate

  • For muscle pain and relaxation → Topical Magnesium or Epsom Salt (Magnesium Sulfate)


Where to Buy: 


Sources:

  1. Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.

  2. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.



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