5. Magnesium sulfate

A combination of magnesium and sulfate (sulfur and oxygen), you are probably more familiar with its other name - Epsom salts. Even though epsom salts can also be taken to relieve constipation, most people use them as a foot or full body soak since your body is able to absorb magnesium through the skin through what is known as transdermal absorption.

Magnesium sulfate soaks and supplementation has been shown to relax restless leg syndrome (2) and lower inflammation. (3)

6. Magnesium glycinate

This type of magnesium is composed of magnesium bound to an amino acid known as glycine. Since glycine has a calming effect on the body and the brain, this is a great option for anyone looking to help improve sleep and reduce anxiety. It also has a better absorption rate and has less of a laxative effect than other forms, making it the perfect choice to take more on a daily basis and to help overcome deficiencies.

7. Magnesium oil

Similarly to magnesium sulfate, magnesium oil is placed directly on the skin for absorption. This is a fantastic choice for anyone struggling with headaches or gut dysfunctions since it can soothe digestive muscles to help relieve an upset stomach.

8. Magnesium stearate

While this form of magnesium is technically not a supplement in itself, it is used in the production of supplements and other food items as a binder, emulsifier, thickening agent, lubricant, and more. It is made by combining magnesium with stearic acid. There is some debate on exactly how healthy this additive is, studies have shown that when taken in minimal amounts through its use as an additive, it shouldn’t be enough to cause any immediate or long-term effects. In fact, magnesium stearate is known as an excipient which means it helps enhance the effect of whatever the active ingredient is in the supplement to help improve bioavailability. All of this to say, while it is fine as an additive, steer clear of this form of magnesium as your main source of supplementation.

Dosage

For generally healthy adults, the recommended daily intake of magnesium is around 400 to 420 milligrams for men and 310 to 320 milligrams for women. However, individual needs may differ, and it is essential to consult with a healthcare professional before starting any supplementation regimen. They can evaluate your specific health status and guide you toward the right dosage.

To determine the best dosage for you, your doctor  can run advanced nutrition labs to assess your magnesium levels. Since the majority of your body’s magnesium is stored in your cells and bones, not your blood, this often contributes to the inaccuracy of conventional nutrient labs. 

Once you have a baseline you’ll be able to see how much you should be taking each day for maintenance, symptom relief, or to correct deficiencies. Go off your doctor’s recommendations or start at a lower dosage, but make sure you are listening to your body. Gradually increase your amount over time as needed. To learn more about magnesium and overcoming deficiency, check out my previous article.

For healthy individuals, the NIH recommends the following daily recommended amounts (4):

• Infants to 6 months: 30 mg
• 7 to 12 months: 75 mg
• 1 to 3 years: 80 mg
• 4 to 8 years: 130 mg
• 9 to 13 years: 240 mg
• 14 to 18 years: 360 mg for women; 410 mg for men
• 19 to 30 years: 310 mg for women; 400 for men
• 31+: 320 mg for women; 420 mg for men
• During pregnancy: 350 to 360 mg
• While breastfeeding: 310 to 320 mg

Just remember, that even though magnesium is safe to take, large amounts could potentially cause GI upset and diarrhea. 

A New Magnesium

Once you have decided on the best magnesium for you, the biggest problem is finding a high-quality supplement. Unfortunately, most brands contain unnecessary additives and fillers that can hinder all the great benefits you want to achieve from taking magnesium supplements in the first place. That is why I went ahead and created my own.

The Magnesium is the newest addition to The Collection. Designed to work synergistically with the rest of the supplements in the line, it also brings something completely new to the table to help fill in a missing piece of people’s health puzzle.

The Magnesium combines Albion chelated magnesium with Magtein ™ (magnesium L-threonate) - the only form of magnesium proven in animal studies to cross the blood-brain barrier and boost the brain’s magnesium levels necessary for healthy cognition, long- and short-term memory, learning, and stress management.

Since sleep is often an underappreciated but extremely vital part of maintaining thriving health, I also wanted to formulate a supplement that helps promote more immediate relaxation in addition to helping curate more long-term, healthy sleep habits. Magnesium is essential for GABA receptors to function properly - a key piece in the regulation of your body’s sleep system.

Because magnesium threonate is so difficult to find over the counter, I wanted to make this highly bioavailable and beneficial form of magnesium as accessible as possible. So if you are looking to reap the benefits of magnesium for yourself and start taking to best magnesium supplement for your health - look no further than The Magnesium.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

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