There is a long list of different forms of supplemental magnesium, and they each have their own benefits and potential drawbacks.
Certain types of magnesium can be used as a laxative. Specifically, for people with Hashimoto’s and constipation, I recommend magnesium citrate. This is also the form that was studied specifically for Hashimoto’s.
Most people will find that the citrate version induces relaxation and can aid in achieving a restful night of sleep. However, a small percentage of people will find that the opposite is true for them, while others may have diarrhea and further movement of the bowels that may not be desirable. In such cases, I recommend trying a different form of magnesium.
For people who tend towards diarrhea, I recommend magnesium glycinate. This type of magnesium has been shown to relieve magnesium deficiency on blood tests, but does not loosen stools. However, for some people, magnesium glycinate can worsen anxiety symptoms.
There is a group of people who can’t tolerate magnesium glycinate due to the GAD1 gene variation. While most people convert this form of magnesium into GABA (a relaxing neurotransmitter), those with the gene variation will convert the glycinate to glutamate (an excitatory neurotransmitter that causes anxiety/irritability in excess) and may need to look for a different form of magnesium.
Please note: An inability to break down glutamate can be an indication of vitamin B6 deficiency. If you are finding yourself anxious after taking magnesium glycinate, glycine, GABA, glutamate, glutamine and/or bone broth, you may benefit from taking B6. (I prefer the activated, P5P version at 50-100 mg per day, as the pyridoxine B6 version can be toxic above 300 mg.) B6 has been shown to help process glutamate in humans and rats.
Other forms of magnesium that may be helpful include:
- Magnesium malate - This form promotes energy and may be effective for those experiencing chronic fatigue or fibromyalgia. For others, it may be too stimulating and cause sleep disruptions, especially if taken late in the day.
- Magnesium taurate - This form reduces cortisol and may lead to stress reduction.
- Magnesium threonate - This form may improve learning and memory functions, as well as be beneficial for those experiencing age-related cognitive decline.
- Magnesium chloride - This form can lower anxiety, reduce pain, and help promote restful sleep. It is also sometimes used topically as an antimicrobial treatment, or to deliver magnesium directly into the bloodstream, which can be beneficial for those with malabsorption issues.
Note: It is important to be aware that magnesium can impair the absorption of thyroid medications, so please space out magnesium by four hours from your thyroid medications. For most conditions, I generally recommend taking magnesium at bedtime. However, you should consult with your practitioner before beginning supplementation.