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Magnesium is having a moment, and rightly so. It has a huge number of benefits for everyone but can be ESPECIALLY helpful for:

👉🏻 Period pain & heavy bleeding

👉🏻 Brain fog

👉🏻 Anxiety

👉🏻 Sleep problems

👉🏻 Headaches

The problem is, there’s a bunch of different forms out there.

This leads to a lot of people asking the (valid) question: "But which type of magnesium is best?"

Let me break down the most common ones and what they’re good for:

Magnesium Citrate:

Known for its high bioavailability, magnesium citrate is easily absorbed by the body.

Supports overall muscle and nerve function.

It is often used as a laxative to relieve constipation.

Magnesium Glycinate:

This one is the “Darling” of the Magnesiums.

Mag glycinate is bound to the amino acid glycine, making it easily absorbed. This form is known for its calming properties and helping with sleep and anxiety without the laxative effect. That being said I still see it loosening people’s bowels, if so I usually lower the dose or switch to…

Magnesium Malate:

Magnesium malate is linked to malic acid, which plays a role in energy production. This form is good for boosting energy and relieving pain. (I personally take magnesium malate every day).

Magnesium Taurate:

This form combines magnesium with the amino acid taurine. It’s good for anyone suffering from brain fog and fuzzy thinking (a lot of women in their 40s are dealing with this as they start the lead up to menopause). Also good for cardiovascular health.

Magnesium L-Threonate:

This one is also excellent for brain function, I had one person report to me that she'd found it so beneficial she put her 70 year old grandpa onto it and he said he felt like he had his 50 year old brain back.

There's some research to suggest that it can also help with Alzheimer's disease and age related memory loss.

That being said, it's on the pricey side. Since mag taurate can deliver many of the same benefits I encourage people to try both and see which one helps their mental function more.

Magnesium Oxide:

You’ll often find this in supplements and antacids. Not a great form of magnesium as it’s poorly absorbed but it’s in everything because it’s cheap. IMO it’s best avoided.


Well, kinda. It’s mainly for aches and pains, may have a mild relaxing effect. But you’re probably better off taking it in addition to an oral supplement.

Topical magnesium options are:

Magnesium Chloride - found in sprays and creams

Magnesium Sulfate (Epsom Salt) - salt crystals you dissolve in a bath.


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