Magnesium Magic: which one do you need?

Today I invite you to talk about one of the most underrated superheroes in your supplement drawer: magnesium.

If you’ve ever wandered into a health shop or clicked through an online store and thought, “Why are there 12 different types of magnesium?!”, you’re not alone.

Magnesium is not popular for nothing, and it would take me more than one email to list all of its amazing properties.

But here’s the thing: not all magnesium is created equal. 

Different forms do different jobs - and when you pick the right one for your needs, the results can feel like magic ✨

Why magnesium matters (especially for you)

If you're managing inflammation, hormonal fluctuations, autoimmune conditions, fatigue, anxiety, muscle pain, or sleep issues - spoiler alert - you’re probably low in magnesium. Most women over 40 are.

Worth remembering that hormonal rollercoasters of peri and menopause put a huge strain on your adrenals. And the adrenals thrive on magnesium, needing 2-3x regular amount of it when you are under stress.

Applies even to those women whose diets are rich in beans, legumes, leafy greens and dark chocolate. Your diet may be rich in those great things, but whether these foods are rich in magnesium these days is a separate question.

Our soils are depleted, and modern ways of farming leave our foods with only marginal levels of nutrients, but that’s for another day, . 

Magnesium helps:

• Relax muscles and calm the nervous system
• Absorb/produce lots of nutrients in your body (e.g. vitamin D)
• Support energy production
• Regulate blood sugar and insulin sensitivity
• Ease PMS, migraines, and sleep troubles
• Reduce anxiety and improve mood

But the trick? Choosing the right form.

Quick Guide to Magnesium Types

Here’s a cheat sheet for the most common forms:

🧠 Magnesium Glycinate – Best for anxiety, stress, and sleep
Gentle on the tummy, this form crosses the blood-brain barrier and helps calm a wired nervous system. Great if you’re always “on” or struggle to switch off.

💩 Magnesium Citrate – Best for constipation
Draws water into the bowels to help things move along. Not ideal if you already have loose stools or sensitive digestion.

🦴 Magnesium Malate – Best for energy and muscle pain
Often used for fibromyalgia or chronic fatigue, this form supports the mitochondria (your energy factories).

🧬 Magnesium Threonate – Best for brain health, focus, memory
A newer, more expensive form that targets cognitive support. Worth considering if brain fog is your daily companion.

Magnesium Taurate – ideal for supporting heart/cardiovascular health, calming the nervous system, and regulating blood sugar, especially when anxiety and palpitations go hand in hand.

💊 Magnesium Oxide – Common but poorly absorbed
Often found in cheap supplements. May work for constipation, but not the best choice overall.

Check the label: what to avoid

Sadly, not all magnesium supplements are clean and helpful.

🚫 Avoid these common additives:

• Magnesium stearate – can interfere with absorption in sensitive individuals
• Artificial colours and sweeteners – unnecessary and potentially irritating
• Titanium dioxide – used for colour but offers zero benefit
• Unclear blends like “magnesium complex” without specifying the actual forms

Your Action Steps This Week:

1. Check your current magnesium supplement – what form is it?
2. Match your symptoms to the right form using the list above
3. Scan the ingredient list for fillers, additives, or vague blends
4. Start low and go slow – 200-400 mg is a typical range, but some women need a lot more

If finding your way through the labyrinth of your health feels overwhelming, and you’d love someone to do all the thinking, planning, and strategising for you — my team and I are here, with our clinical experience, sharp analytical minds and compassionate hearts, ready to support your every health and wellbeing need.

Book your discovery call here