Magnesium supplementation guide

There are multiple forms, all with different levels of absorption. In general: ➥ Oxide ➥ Citrate ➥ Sulfate ➥ Chloride tend to be more poorly absorbed, or can lead to loose stools. You can still use them to up your magnesium, BUT: ➥ Glycinate ➥ Taurate ➥ Gluconate ➥ Malate are much better. It is best to start at a lower dose (\~100 mg of elemental magnesium) and increase thereafter, as it is possible to get loose stools from any form with too much. Personally, I use a magnesium glycinate powder, I'll typically have 200-400 mg daily, but I've had over a gram on very strenuous days. Take it away from any calcium rich foods or supplements, or any fiber rich foods. You can also do transdermal magnesium. A foot bath of magnesium chloride for 20 minutes daily was shown to increase magnesium status. I think this is a good addition to some oral supplementation.

Source: https://x.com/Outdoctrination/status/1880263387608936840