The 7 forms of magnesium, ranked by purpose
| Form | Best for | Notes |
|---|---|---|
| Glycinate / bisglycinate | Sleep, anxiety, daily use | Best general form. Calming, well absorbed. |
| Citrate | Constipation | Mild laxative effect — feature, not bug. |
| Malate | Cramps, fatigue, fibromyalgia | Energising — take in the morning. |
| L-threonate | Brain fog, cognition | Crosses blood-brain barrier. Pricey. |
| Taurate | Heart palpitations, blood pressure | Combined with taurine — cardiovascular focus. |
| Oxide | Cheap laxative | Poorly absorbed — skip for symptom relief. |
| Sulfate (Epsom) | Topical bath | Pleasant, modest absorption — bonus, not primary. |
How long until it works?
- Sleep / anxiety: 1–2 weeks for clear effect.
- Constipation: 6–12 hours.
- Cramps: 2–4 weeks.
- Cognition (threonate): 4–8 weeks.
- Bone density: 6–12 months and only when paired with vitamin D + K2 + weight-bearing exercise.
Stack supplements smarter.
Lila personalises your magnesium, protein and food choices to your perimenopause symptoms.