Magnesium Supplementation Guide
The complete playbook to dosing, choosing the right form, & avoiding scams
If you’re here - chances are you’re way out in front of supplementing magnesium. But I’ve gotten tons of questions the past year regarding its practical use.
“What’s the typical dosage you shoot for daily?”
“How do you determine elemental amounts?”
“What’s the best form to take for anxiety? Sleep? Energy levels?”
“What brands do you steer clear from?” (Many. Listed out here. And why I avoid.)
We’re answering all these & more in this comprehensive guide to magnesium. (No one is committing to this level of analysis anywhere else.)
Why is magnesium such a critical micronutrient?
By now you know the importance of magnesium’s functions in the body. Required for more than half of the enzymatic processes in our bodies. ATP synthesis. Mitochondrial biogenesis. Cell hydration. Glucose metabolism. DNA & RNA processes.
We’re not going through every use case, RCT, or meta-analysis on the mineral. But here’s an overview on just a few of the powerful bodies of evidence we have to date on the benefits of magnesium supplementation:
Muscle soreness (10 - 20% higher requirement for those exercising)
Are we really magnesium deficient?
“Grandpa didn’t need to supplement!”
True. Grandpa also operated in a radically different environment. The modern landscape has made it a requirement for the optimally healthy individual to consume magnesium outside of diet alone.
4 primary drivers of why we’re facing a society-wide magnesium deficiency:
Factor #1: Infertile, micronutrient scarce soil
It’s not just magnesium. Soil today is less fertile & therefore much less micronutrient dense than it was even a couple decades ago. The data aren’t crystal clear (lot of variation by geography & soil type) but here are some ballpark estimates we’ve pieced together on micronutrient depletion we’ve seen relative to 50 yrs ago:
Magnesium = -21%
Calcium = -29%
Vitamin A = -18%
Vitamin C = -15%
Iron = -32%
Vitamin B2 = -38%
Phosphorus = -11%
Sodium = -43%
Copper = -76%
Zinc = -59%
Potassium = -6%
While I’m all for campaigns to make soil fertile again, we need to be realistic. This isn’t happening any time soon. In the meantime, exercise maximum agency over your health & start covering the micronutrient gaps via supplementation. Some of the other big ones I’ll continue to emphasize covering it for large majority: methylated B-vitamins, vitamin C, & a trace mineral complex (zinc, copper, manganese, chromium).
Factor #2: Chronic stress & anxiety
Any form of psychological stress takes a toll on our magnesium levels. Extrapolate the mechanistic principle to high stress environments & our magnesium stores start to become severely depleted over time.
One clinical paper highlighted this exact phenomenon in 2006 with 35 university chemistry students. The authors found when students showed a relative increase in anxiety levels during exams, they demonstrated higher urinary magnesium excretion. This indicates a greater release of glucocorticoids like cortisol & adrenaline, which then push magnesium stores inside our cells to the bloodstream eventually leading to greater levels in urine.
And here’s why that happens. We need magnesium for serotonin (5-HT) transmission given it acts as a cofactor in its synthesis and inhibit the excitatory glutamatergic signaling by blocking NMDA receptors. It also has GABA-agonistic effects to promote calming effects (why we love it for sleep). This has two big impacts for us: 1) indirectly reduces cortisol levels via the hypothalamic-pituitary-adrenal (HPA) axis & 2) supports neuroprotection by increasing brain-derived neurotrophic factor (BDNF) expression.
“Vicious Cycle” summarized: Increase in chronic stress states → elevated cortisol + adrenaline → more magnesium depletion → heightened stress susceptibility
Factor #3: High nnEMF & ionizing radiation environments
To highlight the impact here, we’ll go to the margin of the nnEMF exposure curve. In 2016, Hunt et al. discovered something fascinating when they studied the bone metabolism of 47 electrical workers with a minimum of 10 years on the job. Compared to those not exposed to similar nnEMF levels, electrical workers had significantly lower levels of bone mineral density in the lumbar spine & femur, as well as lower levels of osteoprotegerin - a protein involved in bone remodeling.
Of course there are various factors at play affecting bone mineral density like altered thyroid function & increased levels of oxidative stress. Not just nnEMF-induced magnesium depletion. But we know over the past several decades one of the key drivers of osteoporosis is you guessed: chronic magnesium deficiencies.
But can nnEMF really be responsible for the magnesium deficiency?
When rats were exposed to extremely low-frequency magnetic fields (ELF-MF) over a 10-month period, they exhibited significantly lower concentrations of calcium (Ca), magnesium (Mg), & zinc (Zn) in bone tissue.
nnEMF summarized mechanistically: nnEMF exposure → increased levels of oxidative stress → greater demand for magnesium → redox imbalance → magnesium store depletion
Factor #4: Keto/low-carb diets
The long-term trade-off of dietary restriction is nutrient inadequacy. It’s possible but difficult to reach the levels we’ll want to obtain through diet alone. If you’re cycling a ketogenic period, all the more reason to be consistent with:
Tracking micronutrient intake (via apps like Cronometer or MacroFactor)
Identifying gaps
Supplementing deficiencies where needed
More than enough reason to be encouraged to at least consider supplementing magnesium at this point. Now on to how we practically navigate the space.
How do forms of magnesium differ from each other?
Here’s where we get into the practical use I’ve found no real single stop guide to all forms. First, the clinical efficacy of the magnesium we consume is dependent on two factors: bioavailability & elemental weight (usually by %).
The most critical factor for us in determining the optimal forms: bioavailability. This refers to the fraction of an ingested nutrient absorbed and ready for physiological use. Generally, organic forms (like magnesium glycinate) are more bioavailable & retained more effectively than inorganic forms (like magnesium oxide).
You may have seen this term “elemental magnesium” thrown around before but what does that actually mean?
Since its highly reactive, magnesium doesn’t exist naturally by itself in a pure elemental form. Therefore, it exists only via its attachment to some other molecule. High elemental content is what we’re aiming for in the context of supplementation, but doesn’t guarantee great efficacy if bioavailability is low.
Let’s run through a quick example of how we find elemental weight with magnesium malate (magnesium attached to a malic acid molecule):
Now let’s break down each form.
Magnesium Malate
Molecular Formula: C₄H₄MgO₅
What is it?: Magnesium combined with malic acid. High bioavailability. Superior for extended release potential in circulation. Gentle on GI tract.
Use Cases:
Energy support (great first thing in AM or as substitution along with electrolytes for afternoon coffee)
Fatigue
Muscle soreness
Chronic pain
Elemental Weight: 15%
Reputable Source: NOW Foods Magnesium Malate
Magnesium Acetyl-Taurate
Molecular Formula: C₈H₁₆MgN₂O₈S₂
What is it?: Newer, advanced form combining magnesium with acetyl-taurate molecule. Personal favorite for cardiovascular health & neuroprotective/nootropic benefits.
Use Cases:
Cognition & focus (enhanced brain absorption)
Blood pressure regulation
Insulin sensitization
Elemental Weight: 7%
Reputable Source: Life Extension Calm-Mag
Magnesium Chloride
Molecular Formula: MgCl2.6H2O
What is it?: Highly soluble form. Well-absorbed orally & topically. Economical. Personally consumed daily year-round.
Use Cases:
Hydration & electrolyte balance
Muscle relaxation & cramps
Kidney function
Usage Tips:
If you’re just starting off taking orally:
Err on the side of heavy dilution
Extend consumption over longer periods of time throughout the day
Make it more tolerable at first with your favorite electrolyte powder
Start at low dosages incrementally working up to higher ones
DIY topical solution:
Heat distilled water (not required to boil).
Place 1 cup of magnesium chloride flakes in a glass bowl.
Pour hot water into water & stir until dissolved.
Allow the solution to cool to room temp & pour into a glass spray bottle.
Apply to freshly cleaned, highly dense sweat gland & hair follicle areas→ soles of feet, shoulders, neck, armpits
Elemental Weight: 12%
Reputable Source: NOW Foods 100% Pure Magnesium Flakes
Magnesium Taurate
Molecular Formula: Mg(C₂H₆NO₃S)₂
What is it?: Bound to the amino acid taurine. Best form for cardiovascular benefits.
Use Cases:
Blood pressure regulation
Insulin sensitization
Anxiety
Cognitive function
Elemental Weight: 9%
Reputable Source: Cardiovascular Research Magnesium Taurate
Magnesium Glycinate (Bisglycinate)
Molecular Formula: Mg(C₂H₄NO₂)₂
What is it?: Chelated form bound to glycine (or two depending on gly or bisgly). Great bioavailability. Easy on GI. Personally consume nightly for sleep.
Use Cases:
Sleep
Muscle relaxation & recovery
Anxiety & stress levels
Elemental Weight: 14%
Reputable Source: Doctor's Best High Absorption Magnesium Glycinate
Magnesium Orotate
Molecular Formula: C₁₀H₆MgN₄O₈
What is it?: Bound to orotic acid. Well-absorbed with strong bioavailability. Variety of benefits studied across athletes, psychiatric & CVD patients.
Use Cases:
Muscle recovery
Cardioprotective
Stress & anxiety
Microbiome modulation
Elemental Weight: 7.3%
Reputable Source: Biotics Research Magnesium Orotate
Magnesium L-Threonate
Molecular Formula: C₈H₁₄MgO₁₀
What is it?: New form being researched actively & intensely. Potential to efficiently cross blood-brain barrier.
Use Cases:
Cognitive function
Neuroprotective
Additional note: Similar to Acetyl Taurate in benefit profile. Personally prefer Acetyl Taurate over L-Threonate as described here ↓↓↓
Elemental Weight: 8.3%
Reputable Source: NOW Foods Magtein™
Magnesium Citrate
Molecular Formula: Mg₃(C₆H₅O₇)₂
What is it?: Bound to citric acid. Relatively lower end form. OK level of bioavailable and quick absorption. Mostly for constipation.
Use Cases:
Constipation (natural laxative effect)
Elemental Weight: 16%
Reputable Source: NOW Supplements Magnesium Citrate
Magnesium Oxide
Molecular Formula: MgO
What is it?: Cheap, junk form. Absorption is so poor there’s no reason to be taking. Additional note here: This is true for oxide supplements generally speaking.
Use Cases: Nothing 🗑️
Elemental Weight: 60%
How much should I be getting daily?
Reality is the recommended daily intake (RDI) values for micronutrients are about as good as the standard reference ranges for blood work. Subpar at best. And the current RDI for magnesium intake is ~400mg. Consider this short of where optimal function happens. This holds true across most micronutrients too. Ideally, we develop an optimal daily intake guide where micronutrients are properly dosed for those chasing elite levels of health. Maybe a future post?
If starting off at the typical levels of 400 - 500mg/day obtained through diet alone - increase incrementally via supplementation adding 100mg each week. 1 - 1.2g elemental/day is a nice heuristic for most to target.
How do I calculate my daily elemental magnesium dosage?
Let’s walk through a common (& very feasible) daily dosing example split across multiple forms:
Morning → 2,000mg magnesium malate * 15% = 340mg elemental Mg
Sip throughout the day → 6g magnesium chloride * 12% = 720mg elemental Mg
Evening → 720mg magnesium glycinate * 14% = 100mg elemental Mg
Total for the day → 340mg + 720mg + 100mg = 1,160 elemental Mg
What brands should I stay away from?
Knowing the elemental % by weight is needed to determine our individualized daily intake. But there’s something else this enables us to do: sniff out the supplement industry bullshit!
If you’ve been here awhile, you know the drill by now. (I will be insufferably pedantic with supplement formulas - because we deserve the best. Simple.)
We’ll call this the magnesium oxide spiking list. Recall magnesium oxide is 60% elemental magnesium by weight but very cheap with trash bioavailability. Meaning, the more oxide snuck into a formula → the more a brand can claim higher elemental dosage. Pretty slick, right?
Here we go:
Sandhus Nutrition Magnesium Glycinate Claims:
400mg magnesium glycinate
72mg elemental magnesium
50mg quercetin…~1/10 of the clinically significant dosage (besides the point here but 🚩)
Actual: 14% * 400mg = 56mg elemental magnesium
Naturebell Magnesium Glycinate Claims:
500mg magnesium glycinate
90mg elemental magnesium
Actual: 14% * 500mg = 70mg elemental magnesium
DEAL Supplement (notice anything about this one compared to previous one…white labeling much?)
DEAL Supplement Magnesium Glycinate Claims:
500mg magnesium glycinate
90mg elemental magnesium
Actual: 14% * 500mg = 70mg elemental magnesium
BIOptimizers Magnesium Breakthrough
BIOptimizers Magnesium Breakthrough Have seen this one around as a “highly reputable brand”. Big no for me. Why do you have a proprietary blend of magnesium sources? Wild. And because of that, we can’t even validate how much elemental magnesium is present. Preying on the consumer with this “7 forms of magnesium” angle. As though more forms = better. Nope. Next.
BulkSupplements.com Magnesium “Glycinate” POV: *sees “Magnesium Glycinate Powder”* → *flips to supplement facts* → “Magnesium Oxide”
I know what you’re probably thinking: “Well at least they’re honest.” True because they’re legally obligated to at this point. Abridged version: they got sued for fraud related to this exact reason. Oops.
Let me be clear about something. I’m not diving into the trenches on the 8th page of Amazon results. These are the TOP-SELLING brands. We’re talking 50k+ purchases/month. Doing insane levels of sales while being deceptive.
And we only went through 5 examples. There are more than likely hundreds out there. 99%+ don’t have a clue. Won’t even bother. But something about teaching a man to fish. Congrats - you guys now know how to fish.
Two big takeaways here:
Avoid blends → You’ll see this everywhere. Combinations of malate & citrate. Glycinate & taurate. They could be reputable brands. Perfectly fine forms individually. Doesn’t matter. Stick to pure magnesium forms with elemental values & total values explicitly listed.
Read. The. Supplement. Facts. (& do the quick math) → Seriously. Just how protein companies have amino/nitrogen spiked their proteins. Magnesium suppliers will “spike” their magnesium with oxide as we’ve now seen. Sketchy stuff so stay vigilant there. They can’t do the simple math. So we’ll do it for them.
Unfortunately - magnesium oxide spiking isn’t the only trick supplement brands like to pull on consumers like us.
Fortunately - I lay out all of the deceptive tactics in depth here to avoid the scams, keep you healthy, & save you your hard earned coin.
Supplement Buyer's Guide
This is an important one. And one I feel strongly about the need to democratize.
Lot of practical sauce being delivered here again this week. Hope it’s helpful as a reference guide you can bookmark for future use & share.
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Your friend,
BTP
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Is that 100 mg of elemental magnesium from glycinate conducive to decreased sleep latency or would it be needed in slightly higher amounts? Also a full day of eating would be pretty dope to see from you! Keep killing it brotha