Magnesium Matters: How to Choose the Right Type and Get the Most Out of It

If you’ve ever tried to pick a magnesium supplement, you’ve probably noticed the

shelves are full of options (glycinate, citrate, malate, oxide…) and it can get confusing fast! But magnesium is one of the most important minerals for overall health, and understanding the differences between the types can help you feel your best.

Why Magnesium Is So Important

Magnesium is involved in over 300 processes in your body, including:

• Supporting muscle and nerve function

• Promoting energy production and recovery

• Regulating sleep and relaxation

• Strengthening bones

• Balancing mood and stress responses

Getting all your magnesium from food isn’t always easy. Stress, caffeine, alcohol, tough workouts, and even sweating can drain your magnesium levels. That’s why a supplement can be helpful, especially during those hectic weeks when your body needs a little extra support.

Different Types of Magnesium (and When to Use Them)

Each type of magnesium is bound to a different compound, which changes how it’s

absorbed and how it works in your body.

Magnesium Glycinate

Best for: Relaxation, stress, sleep and muscle tension

Why: It’s bound to glycine (an amino acid with calming effects) and is gentle

on digestion. A great all-around option for those with sleep issues or sensitive

tummies.

Magnesium Citrate

Best for: Digestion and regularity

Why: Highly absorbable and supports bowel movements. Ideal for people

prone to constipation.

Magnesium Malate

Best for: Energy and muscle recovery

Why: Linked to malic acid (found naturally in fruits) which supports energy

production in your cells. Great for those who feel sluggish or sore.

Magnesium Threonate

Best for: Cognitive and nervous system support

Why: This form crosses the blood-brain barrier effectively, making it useful for

focus and mental clarity.

Magnesium Oxide

Best for: Occasional constipation

Why: Poorly absorbed by the body but effective for short-term relief. Not ideal

for increasing overall magnesium levels.

Best Foods to Eat with Magnesium

Magnesium is found naturally in a variety of foods like:

• Leafy greens: spinach, kale, swiss chard

• Nuts and seeds: almonds, pumpkin seeds, cashews

• Whole grains: quinoa, brown rice, oats

• Legumes: black beans, lentils, chickpeas

• Avocados and bananas (for added potassium balance)

• Dark chocolate (yes, an excuse to eat chocolate – the darker, the better!)

How to Optimize Magnesium Absorption

A few small habits can help your body make the most of your supplement:

1. Take magnesium with food: this improves tolerance and absorption.

2. Avoid taking it alongside large calcium doses: they compete for absorption.

3. Be mindful of stress, caffeine and alcohol: all can deplete magnesium.

4. Split your dose: half in the morning, half in the evening can help prevent digestive upset.

5. Support gut health: a healthy digestive system means better nutrient absorption overall.

How Do You Know If You Might Be Low in Magnesium?

Common signs include:

• Muscle cramps or twitches

• Fatigue or restless sleep

• Headaches or migraines

• Low mood or irritability

• Post-exercise soreness that lingers longer than usual

If you recognize a few of these, adding a magnesium supplement to your health

routine may be worth exploring.

Our Favourite Professional-Grade Magnesium Supplements

We carry a selection of Metagenics magnesium supplements at the clinic, chosen for their purity, absorption, and clinical results. If you’re not sure which type is right for your needs, whether you’re focused on recovery, digestion, or better sleep, we can help you find your match and guide you on how to take it effectively.

Magnesium is one of those small daily habits that can make a big difference. It helps you recover faster, sleep deeper, and feel more balanced overall. The key is

choosing the right form and pairing it with healthy food and lifestyle habits that

support your body’s natural rhythm. At our Burnaby chiropractic clinic, I often talk about magnesium because it supports muscle recovery, stress resilience, and better sleep, all things that help your body move and feel better.