Let's talk about magnesium.
Because i wish someone had explained this to me years ago when i was buying the cheapest bottle at the chemist and wondering why it wasn't doing anything.
Not all magnesium is created equal.
The form matters.
And most supplements use the cheapest version that your body barely absorbs.
WHY MAGNESIUM MATTERS (ESPECIALLY WITH ENDO):
Magnesium is involved in over 300 biochemical reactions in your body.
It helps with muscle relaxation - which is why it's one of the only things that genuinely helps with cramps. It regulates your nervous system, supports sleep quality, reduces inflammation, helps metabolise hormones, and keeps your gut moving.
Most of us are deficient. And if you have endo, deal with stress, or have hormonal issues - you're almost definitely not getting enough.
The problem is, most magnesium supplements use the cheapest form possible (magnesium oxide), which your body barely absorbs. You're basically paying for expensive pee.
The type of magnesium you take matters. A lot.
WHICH TYPE TO TAKE:
MAGNESIUM GLYCINATE:
This is what i take every single night. 400mg before bed.
It's highly absorbable, gentle on your gut (doesn't cause digestive upset), and it's the best form for sleep, anxiety, muscle relaxation, and cramps.
When progesterone spikes in my luteal phase and my nervous system goes haywire, this is what helps me actually sleep. When my cramps are brutal during my period, this is what helps my muscles relax.
i won't skip this one.
MAGNESIUM CITRATE:
This one has a mild laxative effect, so it's great if you struggle with constipation or gut motility. Take it in the morning or early afternoon - not at night unless you want to be up all night. It's also well absorbed, but the digestive effect means it's not ideal for everyday use unless you need that extra gut support.
MAGNESIUM THREONATE:
This is the fancy one. It crosses the blood-brain barrier, which means it's specifically good for brain health, focus, and cognitive function.
It's more expensive, but if brain fog is an issue for you (hello, luteal phase), this one's worth considering. Take it in the morning.
MAGNESIUM MALATE:
This form supports energy production and mitochondrial function, which makes it great for muscle recovery, fibromyalgia, or chronic fatigue.
It can be slightly energising, so take it in the morning or afternoon - not before bed.
WHAT TO AVOID:
MAGNESIUM OXIDE
This is the cheap filler form in most drugstore supplements.
Your body absorbs less than 4% of it. The rest just passes through or sits in your gut causing digestive upset.
If your supplement label says "magnesium oxide" - toss it. It's not worth your money.
HOW MUCH SHOULD I TAKE?:
Most people benefit from 300-400mg per day.
If you have endo, chronic pain, high stress, or poor sleep - you might need closer to 600mg. ( best to talk to your naturopath or practitioner)
Start low and increase gradually. Too much too fast can cause digestive upset (even with the good forms).
I take 400mg of magnesium glycinate every night. It's one of the few supplements that i genuinely notice when i skip.
Not all magnesium is the same.
Check your supplement label. Make sure you're taking a form your body can actually absorb. Invest in quality. Your sleep, your cramps, your nervous system - they'll all thank you.
