Stop Taking the Wrong Magnesium: Types & Dosage Guide

Indeed, this is a great question — because I also get confused by all the different types of magnesium.

“Dr. Sam, I’m confused about magnesium because there are so many different forms. What’s the best one and the ideal dosage?”

Magnesium is very important.

In fact, it may be involved in over 600 enzymatic reactions in your body.

Unfortunately, up to 80% of us are deficient.

That is why I supplement it daily.

There are many types of supplements. Each is paired with a different substance — like citrate, glycinate, or L-threonate. This affects absorption and targeted benefits.

Today I’ll quickly cover all the different forms and uses, including the ideal dose for both men and women depending on your health goals.

Popular Magnesium Types and Their Uses

Glycinate — Best for Sleep

Best for: Sleep, anxiety, and stress.

It binds to the amino acid glycine, which has calming properties.

It absorbs well and sits gently on the stomach.

Citrate — Best for Constipation

Best for: Constipation.

It acts as a natural laxative by drawing water into the intestines.

It is also well absorbed for raising overall levels.

L-Threonate — Best for Brain Health

Best for: Brain health.

This is the only form that can effectively cross the blood-brain barrier.

Therefore, it is a top choice for supporting memory and cognitive function.

Malate — Best for Energy

Best for: Muscle recovery and energy.

Additionally, bound to malic acid, doctors often recommend it for chronic fatigue. It also helps with fibromyalgia symptoms.

Oxide — Best for Heartburn

Best for: Heartburn and indigestion.

It absorbs poorly — making it a poor choice for correcting deficiencies.

However, it works well as an antacid or mild laxative.

Taurate — Best for Heart Health

Best for: Heart health.

Furthermore, combined with the amino acid taurine, it may help regulate blood pressure and support cardiovascular function.

Sulfate — Epsom Salt

Commonly known as Epsom salt.

Typically, it is used topically in baths to soothe sore muscles.

You can also use it as a laxative.

Chloride — Best for Topical Use

Best for: Topical use or general absorption.

Often found in magnesium oils and sprays for skin application.

It also works well when taken orally.

What Is the Best Magnesium Dosage?

Well, it depends on various factors.

The recommended RDA is about 400 mg daily.

However, I personally suggest a higher dose.

I take 600–800 mg daily.

Specifically:

• 600 mg Glycinate at night — for sleep and relaxation
• 200 mg L-Threonate in the morning — for brain, memory, and cognition

A few things to keep in mind.

Oxide requires a higher dose since it absorbs poorly.

However, too high a dose will cause diarrhea.

Citrate is well absorbed, so a lower dose works better.

But it can also cause diarrhea at higher amounts.

I suggest starting at a lower dose and slowly increasing over a few weeks.

Which Magnesium Should You Choose?

So pick the form that matches your biggest health goal:

• Sleep and anxiety: Glycinate
• Constipation: Citrate or Oxide (use Oxide cautiously due to diarrhea risk)
• Energy and pain: Malate
• Brain health: L-Threonate
• Heart health: Taurate

And remember — whatever form you choose, consistency is what matters most.