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