1. For Bone & Joint Pain
Type: Magnesium glycinate or malate (best absorbed).
Dose: 300-400mg/day with vitamin D.
2. For Diabetes & Blood Sugar
Type: Magnesium chloride or citrate.
Dose: 200-350mg/day (consult a doctor if on meds).
3. For Anxiety & Depression
Type: Magnesium glycinate or L-threonate (crosses the blood-brain barrier).
Dose: 200-400mg at bedtime.
4. For Constipation
Type: Magnesium citrate or oxide (draws water into intestines).
Dose: 300-500mg at night (adjust as needed).
Signs You Might Be Deficient
Muscle cramps
Fatigue
Insomnia
Headaches
Irregular heartbeat
Pro Tips for Maximum Benefits
🔹 Avoid magnesium carbonate (poor absorption).
🔹 Pair with vitamin B6 – Boosts uptake.
🔹 Epsom salt baths – Transdermal magnesium for sore muscles.
Caution
Too much magnesium can cause diarrhea (stick to recommended doses).
Kidney patients should consult a doctor before supplementing.