Magnesium: The Mineral You’re Probably Missing (and Which Type You Actually Need)

By Dr. Alyssa McPeak, DC, CFMP

If there’s one supplement we talk about almost daily in the office—it’s magnesium.

Why?

Because magnesium is involved in 300+ processes in the body, and most women are walking around depleted without even realizing it.

Think:

• fatigue

• poor sleep

• anxiety

• hormone imbalances

• PMS

• headaches

• constipation

👉 All potential signs your body is asking for more magnesium.

But here’s where it gets confusing…Not all magnesium is created equal.

And if you’re taking the wrong kind—you may not be getting the benefits you actually need.

🚫 First Things First: Let’s Talk About Which Magnesium to Avoid

Magnesium Oxide = Hard Pass

Magnesium oxide is one of the most common (and cheapest) forms you’ll find in supplements.

Here’s the problem:

• Very poorly absorbed (your body barely uses it)

• Often acts more like a laxative than a true magnesium support

• Doesn’t effectively replenish magnesium levels in tissues

👉 Translation: You’re paying for something your body isn’t really using.

If your goal is hormone balance, nervous system support, or better sleep—this isn’t it.

💫 The Magnesium Forms That Actually Work

Let’s break down the forms we do recommend—and when to use each one.

Magnesium Glycinate: The Calm + Sleep Supporter

This is one of the most loved forms—and for good reason.

Best for:

• Anxiety

• Poor sleep

• PMS

• Stress

• Muscle tension

Why it works:

Magnesium is bound to glycine (a calming amino acid), making it:

• highly absorbable

• gentle on digestion

• supportive for the nervous system

When to take:

• Evening or before bed

Typical dose:

• 200–400 mg daily

👉 This is your go-to if you feel wired, anxious, or struggle to wind down.

Magnesium Citrate: The Gut + Constipation Helper

This one is best known for its digestive support.

Best for:

• Constipation

• Sluggish digestion

• Occasional bloating

Why it works:

• Draws water into the intestines

• Helps stimulate bowel movements

When to take:

• Morning or evening (depending on your body’s response)

Typical dose:

• 200–400 mg (start low and increase as needed)

👉 Great if your body feels backed up—but not ideal as your primary daily magnesium if you’re already regular.

Magnesium Malate: The Energy + Muscle Supporter

If you’re dealing with fatigue or restless leg syndrome—this one matters.

Best for:

• Low energy

• Muscle soreness

• Exercise recovery

• Chronic fatigue patterns

Why it works:

Magnesium is bound to malic acid, which supports:

• energy production (ATP)

• muscle function

When to take:

• Morning or early afternoon

Typical dose:

• 200–400 mg daily

👉 This is your go-to if you feel drained, sore, or depleted.

Magnesium Threonate: The Brain + Focus Supporter

This is the newer, more targeted form.

Best for:

• Brain fog

• Focus + memory

• Cognitive support

• Mental fatigue

• Quality sleep

Why it works:

It’s one of the only forms that can cross the blood-brain barrier, directly supporting the brain.

When to take:

• Afternoon or evening

Typical dose:

• 1,000–2,000 mg (this form is dosed differently—check your label)

👉 Ideal if you’re feeling mentally foggy or not like yourself cognitively.

🌿 Cycle Syncing Your Magnesium

Your magnesium needs can shift throughout your cycle.

Follicular + Ovulation (Energy + Output)

• Magnesium malate for energy

• Magnesium threonate for focus

Luteal Phase (Calm + Progesterone Support)

• Magnesium glycinate for:

  • PMS

  • sleep

  • mood support

👉 This is when magnesium becomes especially important for hormone balance.

Menstrual Phase (Replenish + Restore)

• Magnesium glycinate or citrate depending on:

  • cramps

  • digestion

  • relaxation needs

🛒 What to Look for in a Magnesium Supplement

When choosing a magnesium, look for:

• High-quality, bioavailable forms (like the ones above)

• Minimal fillers or additives

• Third-party testing when possible

And remember:

👉 The form matters just as much as the dose.

🤍 Our Favorites at Roots

At Roots Wholistic Health, we carry multiple forms of magnesium so you can choose what your body actually needs.

Whether you’re struggling with:

• sleep

• stress

• hormone imbalance

• digestion

• energy

…we can help guide you to the right fit.

Stop into the office and we’ll help you find your magnesium match 🤍

Final Thoughts

Magnesium isn’t just a supplement—it’s a foundational nutrient for women’s health.

When used correctly, it can support:

• your nervous system

• your hormones

• your sleep

• your energy

• your cycle

Small changes → big shifts.

And sometimes, the missing piece… is just the right kind of magnesium.