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Magnesium: which kind & when

Discovering the right magnesium supplement for your needs involves more than a simple answer – it's about understanding the nuances. This issue will help you navigate the world of Magnesium!

As you explore this information, keep in mind that if you ever find yourself unsure about what your body needs or if magnesium is the right choice for you, we're here to assist. Feel free to schedule a call with me through

Let’s Dive In!

Which magnesium is best for sleep?

The simple answer is magnesium glycinate. The detailed answer is magnesium bisglycinate chelate may be the best for sleep. This form of magnesium is absorbed through dipeptide channels, which bypass the usual active transport and passive diffusion routes for intestinal ion absorption where magnesium would otherwise compete with other minerals. This method of delivery allows larger amounts of magnesium to be absorbed more quickly and to be better retained by the body, as compared with many other forms (Brady & Ambrose).

Oh and let’s not forget, if you have IBS, or any digestive issues as well this is for you! This form of magnesium is effective for individuals with the greatest impairments in magnesium absorption, such as those with inflammatory bowel conditions, among whom the prevalence of overt magnesium deficiency may be as high as 86% (Brady & Ambrose).

Which magnesium is best for constipation?

Magnesium Citrate can be the best way to go! Magnesium citrate helps promote colonic motility and bowel relaxation and regularity. Magnesium citrate can be used to promote bowel relaxation when fiber alone is insufficient by increasing fluid in the intestines to make stools softer and easier to pass (Brady & Higgins). This is only meant to be used short term.

If you are looking for something to use that helps sleep + constipation quickly, Design For Health’s MagCitrate Powder may help. This formula supports bowel relaxation and restful sleep due to its relaxing properties(Brady & Higgins).

When do I take magnesium?

Typically magnesium is used before bed, as it helps relax the body and nervous system. 

Disclaimer: The information provided is as a community service to learn more about general health topics and does not replace medical advice. Always consult with your doctor before making changes to your diet, exercise, and supplement protocols. We never suggest stopping prescription medications. Our content is designed to be the latest, evidence-based knowledge pulling from reliable sources such as current research and the Institute of Functional Medicine. All statements have not been evaluated by the FDA nor are they intended to prevent, diagnose, treat or cure any disease. If you have any questions, please contact us at As with all educational materials designed for large groups, utilize what interests you and do your own research, discard what doesn’t serve you.


Brady, D., & Higgins, C. (n.d.). MagCitrate Powder. Home. 

Brady, D., & Ambrose, C. (n.d.). TriMag SupremeTM Night. Home. 

Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientifica

(Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326.

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