This essential mineral is needed for over 300 different enzyme processes in the body- that’s a lot! Everything from bone health, to detoxification, needs magnesium. Although many of my patients already taking this supplement before they start working with me, rarely are they taking the correct one. This is because magnesium needs to be attached to or ‘bound to’ another molecule to make it stable while in its tablet or capsule form. Not all forms of magnesium types are created equal. Some types are harder for the body to absorb and use effectively. This includes magnesium oxide and magnesium citrate (these are better if constipation is an issue for you).
When it comes to the stress response, we want the magnesium to be well absorbed and used by the nervous system to calm and soothe. The two most common types of magnesium I suggest for a better stress response are below:
This is magnesium bound to two glycine molecules. It is well absorbed with the extra calming effects of glycine. This form of magnesium can be easily used by our muscles and calm our nerves by creating an anti-anxiety effect. I most often suggest ones that contain about 150mg per capsule (a great starting dose). Personally, I love the powdered versions because they taste yummy and the dose can be completely customized.
This is a lesser-known form of magnesium but don’t let that deter you. L-threonate is one of the best types of magnesium that can get into the brain. This means it is excellent at promoting relaxation, sleep and overall brain health like memory and cognition.
Magnesium can be taken with or without food but for best effect on the stress response I generally suggest taking it later in the day before winding down for the night.
Have you heard of these types of magnesium? Which one are you using?