Magnesium is one mineral sold as a dozen products, and the form determines what you actually feel.
The forms that matter
| Form | Absorption | Best for |
|---|---|---|
| Glycinate | High | Sleep, stress, night cramps |
| Citrate | High | General repletion, regularity |
| Threonate | Moderate | Researched for cognition |
| Malate | Good | Daytime use, muscle fatigue |
| Oxide | Poor (~4%) | Mostly a laxative |
Glycinate pairs magnesium with glycine, itself mildly calming - the practical choice if your problem is wired evenings or restless legs. Citrate is the workhorse for simply restoring levels. Oxide dominates cheap blends because it packs densely into tablets; most of it never enters your bloodstream.
Dosing that works
200-400 mg of elemental magnesium in the evening is the well-supported range. Note elemental: a 1,000 mg capsule of glycinate contains about 140 mg of actual magnesium. Check the label for the elemental number.
Coffee, alcohol and hard training all drain the same pool, which is why athletes and heavy caffeine users run low even on decent diets. Night cramps, eye twitches and fragile sleep are the classic signals - the same ones the Mythamin quiz weighs when composing your formula.
