The magnesium that we get from our food, is often not enough. Magnesium helps your tense muscles to relax and has also been shown to combat stress. Both these issues can contribute to insomnia, instead of restful sleep. Magnesium can be introduced several ways. Having a warm bath before sleep is always good and why not try adding magnesium flakes to the bathwater. Your skin can absorb the magnesium and get it into the blood stream. The other method to try is magnesium in capsule form.
Magnesium supplements come in various forms, each with its unique benefits and ideal applications:
1. Magnesium Glycinate
Magnesium glycinate is a popular form of magnesium that is highly absorbable and gentle on the stomach. It helps with anxiety and muscle relaxation, and is particularly effective for promoting restful sleep, as glycine can enhance the quality of sleep and reduce symptoms of insomnia.
- General guidelines: 200-400 mg daily, 30 minutes to an hour before bed for optimal sleep support.
2. Magnesium Citrate
Magnesium citrate is a well-absorbed form of magnesium often used to relieve constipation. Its gentle laxative effect can be helpful for those with digestive issues. It provides a good general boost to magnesium levels and can help alleviate mild muscle cramps and tension.
- General guidelines: 200-400 mg daily, preferably with meals, take in the morning or throughout the day with meals.
3. Magnesium Malate
Magnesium malate is bound to malic acid, which is naturally found in fruits. This form is well-tolerated and often used to support energy production, making it a good choice for those dealing with chronic fatigue. Use for energy and muscle pain.
- General guidelines: 200-600 mg daily, take morning or midday, as it can provide a gentle energy boost.
4. Magnesium L-Threonate
Magnesium L-threonate is one of the newer forms of magnesium that is specifically formulated to penetrate the blood-brain barrier. It may improve cognitive function and memory, making it ideal for brain health.
- General guidelines: 1,000-2,000 mg daily, take throughout the day, ideally with meals.
5. Magnesium Chloride
Magnesium chloride is a versatile form of magnesium that can be taken orally or used topically. It’s easily absorbed by the body and can help with muscle relaxation, making it a good option for stress relief and general supplementation.
- General guidelines: 200-400 mg daily if taken orally.
