Not sleeping? Take magnesium. Constipated? Take magnesium. Muscle cramps? You guessed it… take magnesium. It seems to be everyone’s answer to what ails you. “Magnesium is the fourth most abundant mineral in the body”, says Dr. Daryl Gioffre, Certified Nutritionist, Gut Health Specialist. “It is the number one neuroprotector of your brain, and is responsible for hundreds of enzyme reactions throughout your body, “yet it’s the single biggest nutritional deficiency I see in most people.”
Getting enough magnesium is essential, and supplementation can help bridge the gap when you’re not meeting your needs through your diet. But a trip down the supplement aisle reveals a dizzying array of options: magnesium citrate, glycinate, oxide, malate, and more. Same mineral, different formulations. So what does each actually do? Here’s our guide to decoding the magnesium menu.
MAGNESIUM GLYCINATE — SLEEP SUPPORT
Magnesium glycinate, also called bisglycinate, helps promote muscle relaxation, stress reduction, and better sleep. For replenishing low magnesium overall, Dr.Gioffre’s go-to is chelated magnesium bisglycinate because binding magnesium to glycine helps support absorption while keeping it generally gentle on the gut. Glycine supports GABA activity in the brain, reducing nervous system activity to produce a soothing effect.
MAGNESIUM CITRATE — CONSTIPATION & GENERAL SUPPLEMENTATION
As a citrus byproduct, magnesium citrate can boost immunity, reduce inflammation, and increase antibody production. If constipation is the complaint, magnesium citrate is one of the most familiar options. It draws water into the intestines, softening stool and making it easier to pass — but dose matters. Its bowel-moving benefits can also mean diarrhea and abdominal cramping. Read More
