Magnesium is an essential mineral that plays a critical role in various bodily functions, from muscle and nerve function to energy production and bone health. Yet, despite its importance, most people aren’t getting enough magnesium through their diet, leading to magnesium deficiency. Supplementing with magnesium can help, but with so many different forms on the market—magnesium glycinate, magnesium citrate, and more — it can be difficult to know which type works best for your needs.

We’re here to help shed some light on this and will cover everything you need to know about magnesium supplements: the health benefits of magnesium, the different forms of magnesium available and what they are for, and how magnesium can help improve your sleep quality.

What Does Magnesium Do?

Magnesium is involved in over 300 biochemical reactions in the body. Some of its key roles include:

• Supporting muscle and nerve function: Magnesium helps relax muscles and supports proper nerve signaling.
  
• Energy production: It aids in converting food into energy.
  
• Bone health: Magnesium is essential for bone structure, helping maintain strong bones and teeth.
  
• Regulating blood sugar and blood pressure: It plays a role in insulin sensitivity and cardiovascular health.

Types of Magnesium Supplements

When it comes to magnesium supplements, not all forms are created equal. Different types are absorbed and utilized by the body in different ways, making some better suited for specific conditions, such as sleep issues or digestive concerns. Here’s a breakdown of the most popular forms of magnesium supplements:

1. Magnesium Glycinate
   Best magnesium for sleep: Magnesium glycinate is bound to glycine, an amino acid that promotes relaxation and sleep. This form is known for its high absorption rate and gentle effect on the stomach, making it an excellent option for those who want to improve sleep quality or experience anxiety. It's often considered the best magnesium for sleep because it’s well-tolerated and has calming properties.
   
2. Magnesium Citrate
   Best for digestion: Magnesium citrate is a combination of magnesium and citric acid. This form is often used as a mild laxative to treat constipation, thanks to its ability to increase water in the intestines. It’s also well-absorbed, though it may cause digestive issues in some individuals if taken in high doses. While not the best for sleep directly, it can help by alleviating digestive discomfort that may disturb your sleep.
   
3. Magnesium Malate
   Best for energy production: Magnesium malate is often recommended for people who experience fatigue and muscle pain, as it plays a role in energy production. This form is less likely to cause digestive issues, making it a good option for long-term supplementation.
   
4. Magnesium Oxide
   Best for affordability: Magnesium oxide is one of the most common and affordable forms of magnesium supplements. However, its bioavailability (how well it’s absorbed) is relatively low compared to other forms. It’s often used to treat heartburn and indigestion rather than being a go-to for sleep or to address magnesium deficiency.
   
5. Magnesium Chloride
   Best for topical use: This form is commonly found in topical applications like magnesium oil or lotions. While it’s absorbed through the skin and can help with muscle relaxation and cramps, its oral supplementation is less popular due to its lower bioavailability.
   
6. Magnesium L-threonate
   Best for brain health: This newer form of magnesium is believed to have cognitive benefits, as it can easily cross the blood-brain barrier. Some studies suggest that magnesium L-threonate may improve memory and brain function, but more research is needed to confirm its effectiveness.1

Signs of Magnesium Deficiency

Magnesium deficiency can often go unnoticed because its symptoms are non-specific. However, some common signs to look out for include:

• Fatigue and weakness
  
• Muscle cramps or spasms
  
• Poor sleep or insomnia
  
• High blood pressure
  
• Irregular heartbeat
  
• Mood swings or anxiety

If you're experiencing any of these symptoms, it may be worth considering whether you're getting enough magnesium from your diet.

How Much Magnesium Do You Need?

The Recommended Dietary Allowance (RDA) for magnesium varies based on age and sex, and here are the general guidelines:

• Men: 400-420 mg per day
  
• Women: 310-320 mg per day
  
• Pregnant women: 350-360 mg per day

People often respond to magnesium supplementation in different ways and it's important to pay attention to the Recommended Dietary Allowance (RDA) to ensure that you’re staying within the appropriate range for your age and sex. While not getting enough magnesium can cause serious health issues, getting too much magnesium, particularly from supplements, can also cause side effects such as diarrhea, nausea, and abdominal cramping. 

To be safe, it's always best to start with a lower dose and gradually increase it if you need to.

Can You Get Enough Magnesium from Food?

It’s always ideal to try to get as much as possible through food. Here’s a list of the foods that contain the highest amounts of magnesium: 

• Leafy greens (spinach, kale)
  
• Nuts and seeds (almonds, pumpkin seeds)
  
• Whole grains (brown rice, oats)
  
• Legumes (black beans, chickpeas)
  
• Fish (salmon, mackerel)

If your diet includes a variety of these foods, you may not need a supplement. However, for those who struggle with deficiencies or specific conditions, supplements can be a helpful addition. 

Magnesium supplements can offer a range of health benefits, from improving sleep quality to aiding digestion and muscle relaxation. Choosing the right form—whether it's magnesium glycinate for sleep, magnesium citrate for digestion, or another type—can make all the difference in achieving your health goals. ** Always consult with a healthcare professional before starting any supplement regimen, especially if you have underlying health conditions or are taking medications.

BEST supplements are formulated with the most effective, science-backed ingredients out there, and nothing else. No fillers, no false promises, and no B.S.

Just the right doses, delivered the right way, with results that actually matter.
Because your BEST health starts with the BEST standards. And we’re here to deliver both. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

FOOTNOTE

1 https://pubmed.ncbi.nlm.nih.gov/20152124/