Magnesium deficiency—also known as hypomagnesemia—can impact many systems in the body. Common symptoms may include:

• Low energy or fatigue
• Difficulty sleeping or restless nights
• Muscle cramps, spasms, or twitching
• Increased sensitivity to stress or anxiety
• Emotional changes, such as irritability or low mood
• Irregular heart rhythms
• Weakened bones or low bone density over time
• Kidney stones

Magnesium plays a role in hundreds of enzymatic reactions in the body, so even mild deficiencies can have noticeable effects on your overall well-being.

For more details, read our article: Are You Getting Enough Magnesium?

Choosing the right magnesium supplement depends on your individual health goals, digestion, and how your body responds to different forms. Each type of magnesium is bound to a different carrier, which affects how it’s absorbed and where it works best in the body.

To help you decide, check out our article: How to Choose the Right Magnesium Supplement

Yes—taking more than one form of magnesium supplement is not only safe for most people, it may actually be more effective. While all magnesium supports hundreds of essential processes in the body, the form it’s bound to (known as the carrier) influences how well it’s absorbed and where it may be most beneficial.

For example, MAG3N8 contains magnesium L-threonate, a form studied for its potential ability to increase magnesium levels in the brain. Customers report that it helps support mental clarity and focus—especially when taken in the morning. Because L-threonate has a lower elemental magnesium content, it’s often paired with a more magnesium-rich supplement to meet the body’s broader needs—like PrizMAG Pure Magnesium Bisglycinate.

We also have many customers who start their day with MAG365 BF, an ionic magnesium citrate powder enriched with B vitamins, zinc, and other supportive nutrients. It has a reputation for fueling energy, muscle recovery, and stress resilience.

In the evening, PrizMAG— pure magnesium bisglycinate—is a popular choice to support nervous system relaxation and deeper, more restorative sleep.

To recap, you can consider:

 
• MAG3N8 or MAG365 BF in the morning
 
• PrizMAG in the evening
 
• Adjusting your dosage based on your individual needs

Splitting your intake across the day can also help enhance absorption and maintain steadier magnesium levels.

Not sure which magnesium supplement is right for you? Check out our Magnesium Supplement Guide.

While most forms of magnesium can help support sleep by calming the nervous system and relaxing muscles, magnesium bisglycinate is widely considered the best magnesium for sleep. It combines magnesium—which plays a key role in melatonin regulation and stress reduction—with glycine, an amino acid naturally bonded to magnesium that promotes relaxation and deeper, more restorative sleep.

PrizMAG Pure Magnesium Bisglycinate stands out because it contains just one ingredient: magnesium bisglycinate. It’s one of the only magnesium supplements on the market that is 100% pure, with no fillers, binders, stearates, or manufacturing agents—making it a clean, effective, and trustworthy choice.

Plus, it's gentle on the digestive tract, making it ideal for sensitive individuals. With four industry awards—including Best Sleep Product and Best Stress Relief Product—PrizMAG is a science-backed solution for relaxation support.

Magnesium helps relax the muscles and calm the nervous system, but it doesn't cause drowsiness in the way that sleep aids do. Instead, it supports your body’s natural ability to wind down—making it a popular choice for nighttime use.

Many people choose to take a magnesium supplement like magnesium bisglycinate before bed because of its gentle, non-laxative formula and calming effect. This form is often chosen for supporting better sleep, stress relief, and muscle relaxation.

However, magnesium also plays a vital role in energy production. It is required for the creation of ATP—the primary energy currency of your cells—so it’s perfectly fine to take magnesium in the morning as well.

In fact, many people benefit from splitting their magnesium dose throughout the day to maintain consistent levels. A common routine includes taking MAG365 or MAG3N8 in the morning for energy, clarity, and stress support, and PrizMAG in the evening to relax the body for deeper, more restful sleep.

Yes—different forms of magnesium are bound to specific carrier compounds, and this can impact how well they’re absorbed and how they function in the body. To be bioavailable, magnesium must be bound to another substance such as an acid or amino acid. This principle applies to all mineral supplements.

For example, magnesium citrate (used in MAG365) is created by binding magnesium with citric acid, which results in an absorbable form ideal for supporting energy, stress relief, and muscle recovery.

Magnesium bisglycinate (used in PrizMAG and PrizMAG+), is bound to the calming amino acid glycine. This form is often chosen for its gentle digestive profile and its ability to support relaxation, better sleep, and nervous system health. Glycine itself has been studied for its role in improving sleep quality and promote a calming effect on the brain.

Magnesium L-threonate has been studied for its ability to increase magnesium levels in the brain and is commonly chosen to support mental clarity.

Other forms, such as magnesium malate or magnesium oxide, have different carrier compounds. Magnesium malate is often recommended for its potential to support energy production, while magnesium oxide contains a higher elemental magnesium percentage but is less bioavailable and can have a laxative effect.

While certain forms may be better suited to specific health goals, it’s important to remember that absorption rate matters. Choosing a highly bioavailable form helps to ensure your body actually gets the magnesium it needs.

Not sure which magnesium supplement is right for your needs? Check out our Magnesium Supplement Guide to compare forms and benefits.

Because only 1% of your body's magnesium is present in your blood, relying solely on blood tests may not provide an accurate reflection of your overall magnesium levels. If a blood test indicates low magnesium, it could imply a dangerously low level. We advocate assessing your magnesium needs based on your symptoms. Magnesium expert Dr. Carolyn Dean, MD suggests that over 80% of the population may be deficient in magnesium. If you're concerned about your magnesium levels and prefer confirmation through testing, consider consulting with your naturopathic doctor or holistic nutritionist for a hair analysis, which can offer insights into the mineral levels in your body.

While it’s possible to meet your magnesium needs through diet, it requires deliberate effort. Over the past few decades, magnesium levels in soil have declined significantly, reducing the mineral content of even whole foods. Meanwhile, processed and fast foods are typically low in magnesium, making them poor dietary sources.

Magnesium is also water-soluble, meaning it can leach out of food during cooking — especially when boiling vegetables. Eating raw foods may help preserve magnesium content, but there’s a catch: many magnesium-rich foods (like spinach, nuts, and seeds) are also high in oxalates. Oxalates can bind to magnesium in the digestive tract, reducing absorption and carrying it out of the body. (For more on this, read our article: “Magnesium Deficiency and the Role of Oxalates”.)

Magnesium supports hundreds of essential enzyme-driven processes, from energy production to muscle function. If you suspect your intake is low, consider tracking your food choices and supplementing if needed — especially if you follow a modern diet or cook most of your meals.

If you're on prescribed medications, it's important to consult with your pharmacist to determine which supplements are safe to take alongside your current prescription medications.

Magnesium plays a key role in supporting healthy blood pressure. It helps regulate vascular tone by promoting the relaxation of blood vessel walls and preventing constriction, which improves overall blood flow and circulation.

A recent review, The Role of Magnesium in Hypertension and Cardiovascular Disease , found that magnesium supplementation can significantly lower both systolic and diastolic blood pressure, especially in individuals with existing hypertension.

Additional research supports magnesium’s role in populations at higher cardiovascular risk. A meta-analysis of randomized controlled trials showed that magnesium supplementation was effective in reducing blood pressure among individuals with insulin resistance, prediabetes, and other chronic conditions commonly linked to cardiovascular disease.

Together, these findings suggest that magnesium can be a valuable part of a heart-healthy lifestyle—particularly when paired with proper diet, exercise, and medical supervision.

Yes, magnesium is a naturally occurring mineral found in many foods and is considered safe—and often recommended—during pregnancy. It plays an essential role in muscle function, nerve signaling, and supporting a healthy pregnancy.

To learn more about the benefits of magnesium during pregnancy, visit our article: Magnesium for Pregnancy .

As with any supplement, it's important to consult your healthcare provider before starting magnesium during pregnancy to ensure it's right for you.

Magnesium absorption primarily occurs in the small intestine via two pathways: active transport through protein-binding channels and passive diffusionzinc and calcium, and dietary components like excessive fat intake and certain compounds in food.

For example, phytates and oxalates—found in magnesium-rich foods like leafy green vegetables, grains, legumes and nuts—can bind to magnesium in the digestive tract and reduce its absorption. (To learn more, see our article: Magnesium and Oxalates)

Supplement form also matters. Well-dissolved, water-soluble forms like magnesium citrate are more easily absorbed than less soluble forms like magnesium oxide. As we age, magnesium absorption in the gut tends to decline, while urinary excretion increases—making it even more important to choose bioavailable forms.

Two highly absorbable options include:

• MAG365 – an ionic magnesium citrate powder that dissolves completely in water for fast absorption.
• PrizMAG – a pure magnesium bisglycinate capsule that’s gentle on digestion and ideal for sensitive systems.

Understanding what affects magnesium absorption can help you choose the right supplement and ensure you're getting the full benefit. Need help choosing the right magnesium supplement? Check out our guide: How to Choose the Right Magnesium Supplement?

Magnesium deficiency is prevalent for several reasons. Firstly, modern farming methods have led to a reduction in magnesium levels in our soil, resulting in a diminished magnesium content in our overall food supply. The widespread consumption of processed foods in the Western diet exacerbates the issue, as most magnesium is lost during food manufacturing. Moreover, magnesium plays a crucial role in over 80% of the body's functions, contributing to its high "burn rate." Various factors such as stress, exercise, extreme temperatures, prescription medications, alcohol consumption, trauma, and poor diet further accelerate the depletion of magnesium stores in the body. Each of these elements contributes to the rapid utilization of magnesium, leading to an increased risk of deficiency.

The key differences between these magnesium forms lie in their absorption rates, solubility, digestive effects, and how they interact in the body.

Magnesium oxide contains the highest percentage of elemental magnesium by weight, but its bioavailability is very low. Some studies suggest it has an absorption rate as low as 4%, primarily due to its poor solubility in water. It’s also more likely to cause digestive upset or a laxative effect.

Magnesium citrate is a compound of magnesium and citric acid, known for its high solubility and better absorption in the digestive tract. It dissolves well in liquid, making it easy to take and fast-acting. Research suggests that magnesium citrate—particularly in ionic forms like MAG365—are among the most bioavailable magnesium supplements available. Non-ionic forms, by contrast, may have lower absorbability. Learn more about ionic magnesium here.

Magnesium bisglycinate (also called magnesium glycinate) is a chelated form made by binding magnesium to the amino acid glycine. It is highly absorbable, gentle on digestion, and less likely to cause a laxative effect than other forms of magnesium. It's often well tolerated—even for those with sensitive digestion.

Glycine also has calming properties, which is why magnesium bisglycinate is often chosen for supporting relaxation, stress reduction, and better sleep. While some early research and anecdotal evidence support its role in managing anxiety, stress, and insomnia, more clinical studies are needed to confirm these benefits.

For a detailed breakdown of the different types of magnesium and their specific uses, read our article: Which Form of Magnesium is Best?

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If you're looking for magnesium to help relieve constipation, magnesium citrate is one of the most effective forms. It works by drawing water into the intestines and relaxing the bowel muscles, which helps get things moving gently and naturally.

One standout option is MAG365 Ionic Magnesium Citrate, a highly absorbable powder that must be activated in warm water to create an ionic magnesium solution. This form is quickly absorbed by the body and starts working fast. It hydrates the bowel, relaxes intestinal muscles, and helps promote regular, comfortable elimination—without harsh laxatives or sudden urgency.

Unlike some harsher magnesium laxatives, MAG365 is ideal for daily use and gentle enough for those with sensitive digestive systems. Plus, it's a pleasant, drinkable form, making it an easy addition to your daily wellness routine—no pills required.

Magnesium is involved in over 300 enzymatic reactions in the body, according to traditional scientific literature. More recent research shows it plays a role in more than 600 biochemical processes, including energy production, muscle contraction, nerve function, and DNA synthesis. Some experts, like Dr. Carolyn Dean, estimate magnesium is involved in up to 1,000 functions when you factor in its broader impact on hormones, inflammation, and cellular signaling. The exact number depends on how broadly you define its influence—but it’s clear that magnesium is essential for hundreds of critical body functions.

Bathing in Epsom salts (magnesium sulfate) can offer some magnesium absorption through the skin, but it’s typically not enough to correct a deficiency. Most people don’t soak long enough for meaningful absorption, and magnesium sulfate is not as easily absorbed as other forms.

For more effective topical magnesium absorption, consider switching to SeaMAG magnesium chloride flakes. Magnesium chloride is better absorbed through the skin than Epsom salts and is often recommended for those looking to increase magnesium levels transdermally.

While magnesium baths can be a great addition to your wellness routine, they should be used as a supplemental source of magnesium—not your only one. For best results, combine topical magnesium with a high-quality oral supplement to fully support your magnesium needs.