Magnesium takes part in more than 300 biological reactions in the body, from sleep and nerves through to muscles and energy. But its forms are not all alike — the difference lies in absorption and in what each one is used for.
The most common forms
- Glycinate: high absorption and gentle on the stomach, and the form usually preferred by anyone looking to support relaxation and sleep.
- Taurate: pairs magnesium with taurine, and is the one functional medicine favours for supporting heart health and blood pressure.
- Citrate: good absorption, and it helps bowel movement, which suits anyone dealing with mild constipation.
- Malate: associated with supporting energy and muscles, a common pick for athletes and for anyone feeling worn out.
- Oxide: a high concentration but lower absorption; it is most often used for short-term digestive support.
- Chelated: bound to amino acids to raise absorption and reduce stomach upset.
Dosage according to functional medicine
Common doses in functional medicine run between 400 and 600 mg of elemental magnesium a day, split across two doses with food. It is better to start on a lower dose and raise it gradually according to how the body responds.
Common questions
When do I take it for sleep? One to two hours before bed, and the form most used for this purpose is glycinate.
Does it clash with calcium? It is better to separate the two by two hours, because they compete for absorption.
Browse the magnesium range at the Qatrat Al Sehha store.
This information is for educational purposes and is not a substitute for consulting a doctor or pharmacist.
