Magnesium Supplement Cheat-Sheet

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Form (alias)	Elem. Mg %	Relative bio-availability	Typical use cases	Key notes / cautions
Citrate	≈ 16 %	High	Occasional constipation, general deficiency	Mild laxative; take with meals if GI-sensitive
Bis-/Glycinate	≈ 14 %	Very high	Sleep support, anxiety, muscle relaxation	Gentle on stomach; good bedtime choice
Malate	≈ 15 %	High	Energy/ATP support, muscle fatigue	Slightly stimulating, better AM/PM rather than late night
Threonate (Magtein®)	≈ 8 %	Mod-High (crosses BBB)	Cognitive function, memory, focus	Costlier; most research still emerging
Taurate	≈ 9 %	Moderate	Blood-pressure & cardiovascular support	Avoid if on taurine-restricted meds
Chloride (topical “oil”)	≈ 12 %	Moderate (oral & trans-dermal)	Muscle cramps, topical relief	Spray may tingle; oral can loosen stools
Oxide	≈ 60 %	Low	Short-term laxative, antacid	Poor uptake despite high %; inexpensive
Sulfate (Epsom salt)	≈ 10 %	Low-Mod (bath)	Soaks for sore muscles; laxative (oral)	Oral use can cause diarrhea—dose carefully
Orotate	≈ 6 %	Moderate	Cardiac performance, athletic recovery	Expensive; limited human data

How to read the table

Elemental % ≈ amount of actual magnesium by weight; higher isn’t always better if absorption is poor.
Bio-availability ranks how efficiently your body absorbs that form (rough heuristic from studies and clinical use).
If you need higher doses, split them (e.g., 200 mg morning + 200 mg night) to improve uptake and minimize GI upset.

⚕️ This cheat sheet is for quick reference only and is not medical advice. Individual needs vary, consult a qualified health-care professional before starting or changing supplements, especially if pregnant, nursing, or on medication.