Magnesium is one of those nutrients that quietly does a lot of work. It takes part in more than 300 enzyme reactions in the body, helping with everything from muscle and nerve function to turning food into energy.* Yet national nutrition surveys suggest many American adults eat less magnesium than recommended.
If you've shopped for a magnesium supplement, you've probably seen a long list of names: glycinate, citrate, malate, oxide. Here's what those words mean and why some formulas, like our Magnesium Complex, combine several.
What magnesium does in your body
- Muscle function: magnesium helps muscles relax after they contract.*
- Nervous system: it supports normal nerve signalling and a calm nervous system.*
- Energy: your cells need magnesium to make and use ATP, the body's energy currency.*
- Bones: about half of the magnesium in your body is stored in your bones.*
Adults need roughly 310 to 420 mg a day from all sources, depending on age and sex. Leafy greens, nuts, seeds, beans and whole grains are the best food sources.
The forms, in plain English
Magnesium can't be sold on its own as a pure metal, so it's always bound to another molecule. That partner affects how the magnesium is absorbed and how it feels in your stomach.
- Magnesium glycinate: bound to the amino acid glycine. Known for being gentle on the stomach, it's a favorite for evening routines.
- Magnesium citrate: bound to citric acid. Well absorbed, though larger amounts can have a mild laxative effect.
- Magnesium malate: bound to malic acid, a compound your cells use in energy production.
- Magnesium oxide: delivers a lot of magnesium in a small space, which keeps capsule counts down.
- Magnesium hydroxide (Aquamin™): a marine mineral source harvested from red algae.
Using several forms together gives you a mix of these traits in one product. Growlife Magnesium Complex provides 500 mg of magnesium from all five sources in two capsules a day.
When to take magnesium
Any time of day works, but many people take magnesium in the evening as part of a wind-down routine. Taking it with food can help if you have a sensitive stomach.
Tip: Pair magnesium with our Ashwagandha or DeepCalm for an evening routine, or browse the full Stress & Sleep collection.
Who should be careful
Magnesium from supplements can loosen stools if you take more than your body is used to. Talk with your healthcare provider first if you have kidney problems or take antibiotics, bisphosphonates or other medications, since magnesium can affect how some drugs are absorbed.
Frequently Asked Questions
Which form of magnesium is best?
There isn't one best form for everyone. Glycinate is popular for evening use, citrate is well absorbed, and malate is often chosen for daytime energy. A multi-source formula covers several bases at once.
Can I take magnesium every day?
Yes, most adults can take magnesium daily as directed on the label. If you notice loose stools, take it with food or speak with your healthcare provider.
This article is for general educational purposes and is not medical advice. Talk with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.