Magnesium 102: Magnesium Supplements

Magnesium When the Garden Sleeps

Magnesium is critical to good health, and in our last post we looked at natural vegetable sources available in Minnesota. But what if it's the middle of winter and some of these vegetables are not available locally?

There are some excellent magnesium supplements out there, helpful when the snow’s knee-deep and the CSA box is just a memory. This post looks at some of the most popular magnesium supplements and what they’re good for.

Magnesium Citrate

One of the most common forms. Highly bioavailable, which just means your body can absorb it easily. It’s also commonly used as a laxative, so if you’re feeling bound up, this is your friend. If you’re not, tread lightly. A modest dose is often enough to replenish levels without causing a bathroom emergency. Good for general use if your digestion can handle it.

Magnesium Malate

A lesser-known form, but worth your attention. Magnesium malate binds the mineral to malic acid, which plays a role in energy production. This form is often recommended for people with fatigue or muscle pain (especially those dealing with fibromyalgia or chronic fatigue). It’s gentle on the stomach and may provide a subtle energy lift without being stimulating.

Magnesium L-Threonate

Absorption and bioavailablilty are keys to the how magnesium will penetrate key body structures. Magtein the form of magnesium in L-Threonate is the only magnesium shown to rise the concentration of magnesium in the brain. The journal Neuron reported the researchers found that  magnesium played a key role in synaptic plasticity, (learning and memory). L-Threonate enhances learning, working memory, short term memory, long term memory and even the quality of sleep. Magtein a patented form, restores aging neuron function. This is a little more expensive, but good stuff.

Magnesium Sulfate

Also known as Epsom salt. This one’s not typically taken orally, though it technically can be. What it’s really great for is soaking. A hot bath with a few cups of Epsom salt lets magnesium absorb through the skin—helping to relax muscles, ease soreness, and maybe even lift your mood. It’s not going to change your blood magnesium levels dramatically, but when the windchill hits double digits below zero, a long soak with this can feel like survival-level self-care.

Magnesium Chelate

This is a broad category, but when people say “chelated magnesium,” they’re often talking about magnesium glycinate or bisglycinate. This form is bound to amino acids, which helps with absorption and also makes it easier on the digestive tract. It’s often recommended for those who need magnesium but can’t tolerate the bowel-loosening effects of citrate. Known for promoting calm, reducing muscle tension, and helping with sleep. If you’re the kind of person who lies awake thinking about seed catalogues and greenhouse plans, this one might help you get to sleep without the 2 a.m. Pinterest scroll.

So What Should You Take?

If you’re just trying to maintain overall health during a long northern winter, magnesium glycinate is a solid, gentle choice. If you need brain support, memory, mood, or cognitive clarity, L-Threonate is worth the extra cost. If digestion is sluggish, citrate can help, though you may want to plan your day accordingly. And if you’ve been shoveling snow for the third time this week, don’t underestimate a good Epsom soak.

Of course, nothing beats whole food sources, and when the season allows, leafy greens, legumes, and seeds should be your first line of defense. But Minnesota doesn’t care about your mineral levels in February, and a supplement might be what keeps the wheels turning until spring.

Stay warm, stay fed, and magnesiumed up.