The Best Magnesium for YOU (Sleep, Digestion, and More!)

By Dr. Scott Olson, ND Posted March 15, 2025

You know that stiff, achy feeling when you wake up?

Or the nagging muscle cramp that hits you at just the wrong time?

For many seniors, these frustrating symptoms—along with trouble sleeping and sluggish digestion—aren’t just annoyances… they’re daily struggles.

And believe it or not, one simple mineral might be the missing piece to the puzzle.

Magnesium is essential for keeping your muscles strong, heart healthy, and bones sturdy. But if you’re like most folks, you’re not getting enough.

That’s where magnesium supplements come in.

However, not all magnesium is created equal. And choosing the wrong type could lead to some uncomfortable symptoms.
Your body needs magnesium for over 300 vital functions, including:

• Keeping your heart beating steadily
• Strengthening your bones and muscles
• Supporting nerve and brain function
• Aiding digestion and blood sugar control

The recommended daily intake ranges from 310 to 420 mg, depending on age and gender.

You can get magnesium from cashews, spinach, and beans. But most people fall short, which is where supplements come in.

But here’s the catch…

There are different types of magnesium, each with its benefits and drawbacks.

Magnesium citrate is one of the most common and easily absorbed forms. It’s primarily known for its digestive benefits because it:

• Draws water into the intestines, making bowel movements easier.
• Helps with constipation and occasional bloating.
• Supports heart and bone health, just like other magnesium types.

Magnesium citrate is an excellent option if you struggle with constipation or irregular digestion.

However, if you’re prone to loose stools or diarrhea, magnesium citrate might not be your best bet—it can have a mild laxative effect.

If stress, anxiety, or restless nights are keeping you from feeling your best, magnesium glycinate could be the answer. This form is:

• Gentle on the stomach—no laxative effect.
• Best for relaxation and sleep support.
• Ideal for muscle recovery and soreness relief.

If you deal with anxiety, poor sleep, or muscle stiffness, magnesium glycinate is a top choice. It’s also great for those who can’t tolerate citrate’s digestive effects.

While magnesium glycinate is safe for most people, too much can cause drowsiness or dizziness.

Last but not least, here are a few final tips on magnesium…

Be sure to take magnesium with food to improve absorption. When starting out, begin with a lower dose (around 200mg) and adjust as needed.

Also, look for high-quality supplements that don’t have unnecessary fillers.

And, as always, talk to your doctor first—especially if you have kidney disease or take medications that affect magnesium levels.

Magnesium is vital for heart health, digestion, sleep, and muscle recovery.

But choosing the correct form for your needs makes all the difference.

P.S. Do you NEED a vitamin? Here are 7 signs to look for…

Source:

Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients, 11(7), 1663

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND