Why Your Magnesium Supplement Might Be Useless, And Which Ones Actually Work

Do you use magnesium supplements? Many individuals take magnesium believing it can resolve issues like sleep disturbances, stress, or constipation. However, not all forms of magnesium are the same, and most types are poorly absorbed in the gut. Here's what truly works and the best times to take it. Let's explore four types of magnesium: magnesium glycinate, magnesium citrate, magnesium threonate, and magnesium malate.

1. Magnesium Glycinate

Best for: Sleep, anxiety, muscle tension

Why it works: Glycine is a amino acid that has been linked to calming moods. Magnesium Glycinate crosses the blood-brain barrier and binds to the brain's GABA receptors, calming the nervous system.

When to take it: 1–2 hours before bed. Avoid alcohol or other sedatives when taking this supplement. This can lead to too much supression of your nervous system.

2. Magnesium Citrate

Best for: Constipation

Why it works: Magnesium citrate is poorly absorbed in your gut, so it draws water into the intestines, stimulating bowel movements. If your are constipated and want a supplement (in addition to fiber), then this can be a great choice.

When to take it: On an empty stomach in the morning or pre-bed, depending on when you want the effect to hit.

3. Magnesium Threonate

Why it works: This form of magnesium has been shown to significantly raise magnesium levels in the brain. Animal studies have shown that this supplement can aid in memory and neuroplasticity.

Why it works: This form of magnesium is shown to significantly raise magnesium levels in the brain, improving cognitive function. Animal studies have shown that this supplement can aid in memory and neuroplasticity.

When to take it: Morning or early afternoon—may be mildly stimulating. Don't take with high-calcium meals; they compete.

4. Magnesium Malate

Best for: Energy, muscle fatigue, fibromyalgia

Why it works: Malic acid is a compound that feeds the Krebs cycle, the cycle of cellular energy production. Malic acid has been linked to building up ATP. Some people who have chronic fatigue report boosts in energy levels.

When to take it: With food, ideally pre-workout or midday. Avoid taking it before bed as it can result in a boost of energy.

Bottom line: If you're taking the wrong magnesium supplement, you will not get the correct effects of this versatile supplement. Choose based on what you're targeting, brain, bowel, muscle, or sleep, and when your body can actually use it.