A Functional Nutritionist’s Guide to Magnesium Supplements
There are so many types of magnesium supplements out there – which one is right for you? Let’s break it all down.
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. A few of its most important functions include:
My Favorite Products Can be Found HERE
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
Favorite Brand: Pure Encapsulations
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 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
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
Favorite Brand: Designs for Health, Integrative Therapeutics
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
Favorite Brand: Optimag Neuro Powder by Xymogen
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
Favorite Brand: Cardiovascular Research Ltd
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
Favorite Brand: Mag07 or Oxy-Powder
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
Find my favorite types + brands here: https://us.fullscript.com/plans/slfunctionalnutrition-magnesium
3/11/2025
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