Magnesium is an essential mineral critical for:

Energy production (ATP)
Muscle function (including heart rhythm)
Nerve signaling
Bone health
Regulating blood sugar and blood pressure
Supporting relaxation and sleep

Low magnesium is very common today due to processed foods, stress, and depleted soils.

1. Magnesium Citrate

Best For: Constipation relief, mild laxative, muscle cramps
Absorption: High
Notes: Draws water into the intestines (osmotic effect) to help with bowel movements
✅ Poop help: YES — one of the most effective types for constipation

🧾 2. Magnesium Oxide

Best For: Constipation, heartburn, low magnesium levels
Absorption: Low
Notes: Acts as a laxative in higher doses; less bioavailable for magnesium deficiency
✅ Poop help: YES — helps with constipation but less gentle than citrate

🧾 3. Magnesium Glycinate

Best For: Anxiety, sleep, muscle recovery, chronic pain
Absorption: High
Notes: Bound to glycine (an amino acid); calming and gut-friendly
🚫 Poop help: No — not laxative; easier on the stomach

🧾 4. Magnesium Malate

Best For: Fatigue, fibromyalgia, muscle pain
Absorption: Good
Notes: Often used for energy production and chronic fatigue
🚫 Poop help: Not a laxative

🧾 5. Magnesium Threonate

Best For: Cognitive support, brain health, memory
Absorption: High (especially into the brain)
Notes: Promising for neurological health, not gut-related
🚫 Poop help: No

🧾 6. Magnesium Sulfate (Epsom Salt)

Best For: Constipation (oral); sore muscles (bath soak)
Absorption: Variable (mostly through skin or as laxative when taken orally)
✅ Poop help: Yes — strong laxative if taken orally; caution with dose

🧾 7. Magnesium Chloride

Best For: General supplementation, muscle cramps
Absorption: Good
Notes: Available in liquid form or topical sprays
🚫/☑️ Poop help: Mild effect, not ideal for constipation

✅ Top Picks for Constipation

Magnesium Citrate – gentle and effective; often recommended first
Magnesium Oxide – works but may cause cramping
Magnesium Sulfate (oral) – very strong; only occasional use

✅ Quick Guide:
- Stress, sleep, anxiety → Magnesium Glycinate or Taurate
- Digestion/constipation → Magnesium Citrate
- Muscle pain/fatigue → Magnesium Malate
- Brain health → Magnesium L-Threonate
- General use → Magnesium Glycinate or Chloride

🥦 Foods High in Magnesium

🌱 Plant-Based Sources

Leafy greens: spinach, Swiss chard, kale, collard greens
Nuts & seeds: almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, chia, flax, sesame
Legumes: black beans, kidney beans, chickpeas, lentils, soybeans, edamame
Whole grains: quinoa, brown rice, oats, barley, buckwheat
Dark chocolate (70%+)
Avocados
Bananas