What Kind of Magnesium Should You Take? And How Much?

Let’s chat about a superstar mineral: magnesium. I talk about it a lot in my practice because it can help with many health concerns. Did you know that most of us don’t get enough magnesium? It is very difficult to get enough out of your diet, no matter how healthy you eat. Our poor soil quality and the poor nutrient quality of the vegetbles we eat leave us needing to get our magnesium from a supplement if we want to have enough.

Magnesium is essential and can help with cramps, anxiety, sleep troubles, depression, PMS, and blood sugar issues. Not getting enough magnesium is common among women and can increase the risk of diabetes, heart problems, and even preeclampsia.

But here’s the good news! Taking magnesium supplements is safe and rarely causes side effects. Don’t worry about all the complicated stuff you might see on social media. I keep it simple and effective.

Here are my top 4 picks:

1. Magnesium Bisglycinate 💤: Great for better sleep, calming anxiety, PMS, migraines, and high blood pressure. Try 200-400mg before bed. (I love Magnesium Chelate from Designs for Health. It’s easy for your body to absorb, so you get more benefits.)
2. Magnesium Citrate 💧: Helps relieve constipation. Take 200-400mg before bed for a good morning. (This is especially helpful for kids with constipation.)
3. Magnesium Oxide ⚡: Useful for depression and PCOS insulin resistance. 250-400mg can help.
4. Magnesium L-Threonate 🧠: Supports brain health, mood, and memory. 1,000-2,000mg per day, but research is still catching up. (My family loves Optimag Neuro from Xymogen, especially the lemon-lime flavor. I use one scoop a day.)

You can mix these for different benefits, but be careful not to take too much. If you get loose stools or diarrhea, just lower your dose until you feel comfortable again.

Have you tried magnesium for any symptoms? What have you noticed? I’d love to hear about your experiences!

And if you’re wondering where to get reliable supplements, click here to order from my Fullscript dispensary.