Yes it is confusing! Magnesium deficiency is a major concern in the U.S. as the National Institutes of Health finds that most Americans do not get adequate amounts through diet alone. Our bodies need magnesium for all kinds of metabolic processes and it is rapidly depleted under high stress levels. While many commonly consumed foods are fortified with calcium, many less have magnesium added. Foods naturally high in magnesium include nuts, seeds, dark leafy greens, beans, and quinoa.

What type of magnesium supplement to take depends on what you are primarily using it for. Here is a brief summary of some of the different forms of magnesium and their uses:

• Magnesium glycinate and malate are both great for encouraging restful sleep 
• Magnesium acetyl taurate and magnesium glycinate are able to pass the brain barrier efficiently so is most helpful for anxiety and depression, respectively
• Magnesium citrate and oxide can be helpful for constipation

Hope that helps!

Coach Zoe

Generally we need around 300 mg/day for women, and 400 mg/day for men, but if you have a particular reason for using it, dosing may need to be higher. Depending on what you are using it for, magnesium can be taken on an empty stomach or with food, and dosing can be broken up or taken all at once. Best!