Magnesium Options

2.00 Capsules

bedtime

Take with food

Ongoing

Additional notes

"Why it is here: Glycinate is the form the guide matches to sleep, stress, and nervous system calm. How to take: In the evening. Start low and go slow. Clinical experience (observation): Magnesium glycinate is the form I recommend for this goal. It is often well tolerated and calming. Caution: Each capsule supplies 120 mg of elemental magnesium. Stay at 2 capsules (240 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. The label allows up to 4 capsules a day; this protocol does not. Take one magnesium product from this protocol, not several. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."

1 Capsule

evening

Take with food

Ongoing

Additional notes

"Why it is here: Citrate is the form the guide matches to constipation. How to take: In the evening. Start low; increase slowly as needed. Clinical experience (observation): Magnesium citrate is the form I recommend for this goal. It is more likely to loosen stools. Caution: Each capsule supplies 150 mg of elemental magnesium. Stay at 2 capsules (300 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. The label allows up to 4 capsules a day; this protocol does not. Take one magnesium product from this protocol, not several. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."

1.00 Capsule

evening

Take with food

Ongoing

Additional notes

"Why it is here: Malate is the form the guide matches to energy support and muscle comfort. This product is a citrate and malate blend. How to take: In the evening. Start low and go slow. Clinical experience (observation): Magnesium malate is the form I recommend for this goal. It is often used for patterns of fatigue and muscle soreness. Caution: Each capsule supplies 120 mg of elemental magnesium. Stay at 2 capsules (240 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. The label allows up to 4 capsules a day; this protocol does not. Take one magnesium product from this protocol, not several. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."

3.00 Capsules

bedtime

Take with water

Ongoing

Additional notes

"Why it is here: Threonate is the form the guide matches to brain fog and cognitive focus. It is designed to support brain magnesium and typically costs more. How to take: In the evening. Start low and go slow. Clinical experience (observation): Magnesium threonate is the form I recommend for this goal. Caution: Three capsules supply 144 mg of elemental magnesium, with 60 mg of vitamin C and 400 IU (10 mcg) of vitamin D3. Stay at 3 capsules a day or fewer, and count magnesium and vitamin D from every other supplement, including multivitamins. Take one magnesium product from this protocol, not several. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."

1.00 Capsule

twice per day

Take with water

Additional notes

"Why it is here: Taurate, magnesium combined with taurine, is the form the guide matches to cardiovascular support. How to take: One capsule twice a day, as the label directs. Clinical experience (observation): Magnesium taurate is the form I recommend for this goal. It is often chosen for steady, calming support. Caution: Take this only with the advice and consent of your cardiologist or personal physician. Each capsule supplies 125 mg of elemental magnesium. Stay at 2 capsules (250 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. Take one magnesium product from this protocol, not several. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."