"Magnesium changed my life": but which one should you choose?

The above is a quote from my husband and he is not exaggerating! It has massively improved his sleep, which means he feels way more energetic throughout the day and it also (selfishly) means I sleep better too. We are never without it now!

Magnesium is one of the supplements I recommend to clients most often. It's essential for over 300 processes in the body so it can impact how we feel in so many ways. Magnesium levels in our soil are very depleted nowadays, so even if you're eating loads of leafy greens, nuts, seeds and dark chocolate - which all contain high levels of it - it's likely you're still not getting enough.

Getting my leafy greens and pumpkin seeds in at lunch at Klear Labs

Things magnesium can help with:

• Anxiety and stress

• Poor sleep

• Muscle cramps

• Eye twitching

• Constipation

• Low energy

• Tingling in legs or hands

• Migraines

• Bone health, including osteoporosis

• Low mood

• Sugar metabolism, including insulin resistance and type 2 diabetes

Magnesium isn't well absorbed on its own, so it has to be bound to another compound. The compound it's bound to is what determines what the supplement is 'best' for. It's also important to think about bioavailability, i.e. how much will actually be used by your body, as some forms are less well absorbed and can cause digestive issues, like diarrhoea.

There are lots of different forms and types of magnesium supplements so it can be confusing to know which one to pick, so here's a handy guide to help you choose the most appropriate type for you:

1. Magnesium (bis)glycinate

   • Best absorbed and gentle on the digestive system

   • Great for supporting sleep, energy production, and relaxation

   • This is my favourite

     
     

2. Magnesium citrate

   • Well absorbed but too much can have laxative effects

   • It's a good all-rounder; it supports muscle, nerve and bone health and energy production

   • This is a good one

     
     

3. Magnesium taurate

   • Well absorbed and gentle on the digestive system

   • Best for supporting mental health and mood, as well as muscle function and energy production

   • This is a good option

   
   

4. Magnesium malate

   • Well absorbed and gentle on the digestive system

   • Good for supporting muscle health and energy production

   • This is a good one

   
   

5. Magnesium oxide

   • Not very well absorbed and can cause diarrhoea - avoid!

   
   

6. Food-grown magnesium

   • Well absorbed and gentle on the digestive system

   • Because it's food-grown, it's in a form which the body recognises, meaning you will absorb the amount that you need and no more. This is important for people taking certain medications which can interact with magnesium

   • Good all rounder which supports energy production, muscle function, and sleep

   • This one is the best

   
   

7. Magnesium sulphate (Epsom salts)

   • These are added to the bath

   • Great for relaxing your muscles after exercise and for supporting relaxation but the effects don't last very long and you need a lot (500g-1L per bath) to feel them

   • These ones are good and not too expensive

     
     

8. Magnesium chloride (Magnesium flakes)

   • Can be added to the bath or used topically (i.e. as a cream or spray)

   • Similar effect as Epsom salts but it's slightly better absorbed and the effects may last longer

   • This is a good magnesium gel to rub into sore muscles

   • These are good magnesium flakes for the bath

   
   

You can get 15% off anything at The Natural Dispensary with my code LAJN15, so don't forget to use it if you're buying one of the magnesiums I recommended!

The magnesium I take every night

Please always check for interactions with any medications or supplements you are already taking before starting a new supplement. Speak to me if you are unsure!