Creatine: Super Supplement or Marketing Myth?
By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 9
Recap
DISCLAIMER
This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.
Magnesium Demystified: How to Choose the Right Type for Your Body and Goals
Welcome back to the Inspired Wellness blog! I’m Michelle White, your Inspired Wellness Coach and Certified Nutritional Therapy Practitioner. Whether you’re navigating perimenopause, menopause, or simply working to feel better in your body, you’ve probably heard about magnesium. But if you’ve ever stood in the supplement aisle feeling overwhelmed by all the different types, you’re not alone.
Magnesium is one of the most important minerals for women’s health—especially when it comes to hormones, sleep, energy, mood, digestion, and more. But not all forms are created equal. In this post, I’m breaking it all down in plain language so you can choose the right type of magnesium for you.
Let’s get into it.
Why Magnesium Matters (Especially for Women 40+)
Magnesium is a cofactor in over 300 biochemical reactions in the body. That means it acts like a helper, activating enzymes responsible for everything from energy production to muscle function to hormone regulation. Without enough magnesium, your body can’t do its job properly.
Some of magnesium’s key roles include:
- Supporting muscle and nerve function
- Balancing blood sugar and blood pressure
- Promoting bone strength
- Calming the nervous system
- Improving sleep quality
- Supporting stress resilience
- Helping with hormone regulation
And yet—most people are deficient. Why?
- Soil depletion: Modern farming practices have stripped magnesium from our soil.
- Diet: Processed foods are low in magnesium—and they make up the bulk of many people’s diets.
- Lifestyle: Stress, alcohol, caffeine, and medications (like PPIs or hormonal birth control) deplete magnesium stores.
- Absorption issues: Even a healthy diet may not give you enough if your gut isn’t absorbing well.
That’s why high-quality supplementation can be a game-changer. But which type should you take?
Magnesium 101: What the Different Types Actually Do
There are many types of magnesium, each bound to a different compound that affects how it’s absorbed and how it works in the body. Below is a breakdown of the most common types and when to use them.
🧻 Low Bioavailability Forms (Usually for Short-Term Relief)
- Magnesium Oxide
💩 Best for: Occasional constipation
⛔ Not ideal for: Sleep, stress, energy, or hormone support
➡️ Low absorption (~4%)—this is one I typically recommend skipping for daily use. - Magnesium Sulfate (Epsom Salt)
🛁 Best for: Muscle relaxation and stress relief (via baths)
🚫 Not for oral use unless prescribed
💡 Tip: Add 1–2 cups to a warm bath for a 20-minute soak. - Magnesium Carbonate
🌬️ Found in antacids and fizzy drinks
💡 May help with occasional indigestion
⚠️ Limited absorption—best taken with meals
⚙️ Moderate Absorption Forms (Versatile & Gentle)
- Magnesium Chloride
👍 Good for: Digestion, detox, and topical use
🧴 Commonly found in magnesium sprays
🕗 Take in the evening for calming effects - Magnesium Citrate
💪 Good for: Mild constipation, muscle relaxation
💡 Better absorbed than oxide or carbonate
⚠️ Can cause loose stools—start slow
🕓 Morning for digestion/energy or early evening for calm
🌟 High Bioavailability Forms (Best for Daily Support)
- Magnesium Glycinate (or Bisglycinate)
🧘♀️ Best for: Sleep, anxiety, stress, muscle tension
🌿 Gentle on digestion and highly absorbable
🕗 Take in the evening or at bedtime - Magnesium Malate
⚡ Best for: Energy, fatigue, fibromyalgia
🍏 Bound to malic acid (found in apples)
🕙 Take in the morning or early afternoon - Magnesium Taurate
❤️ Best for: Heart health, blood pressure, stress-related palpitations
🌿 Calming but non-drowsy
🕗 Take in the evening - Magnesium L-Threonate
🧠 Best for: Brain health, focus, memory, brain fog
🧬 Crosses the blood-brain barrier
🕗 Take in morning and evening for 24-hour cognitive support
Can You Mix and Match Magnesium Types?
Absolutely! Many women benefit from using a combination—like Magnesium Glycinate at night and Magnesium Malate or Threonate during the day. Just be sure to space them out, watch your total dosage, and listen to your body.
💡 General guideline: 310–420 mg per day from food and supplements combined
⚠️ Try to stay under 350 mg/day from supplements unless directed by your doctor
🚨 Too much can cause diarrhea, cramping, or nausea
Final Tips for Supplementing with Magnesium
✅ Look for third-party tested, clean supplements
✅ Start with a low dose and increase slowly
✅ Focus on lifestyle too—hydration, protein, sleep, and stress management all enhance magnesium’s benefits
✅ Check with your doctor if you’re on medications or have kidney issues
📥 Get the Free Magnesium Cheat Sheet!
Want a simple guide to all the types we covered today? Download my free Magnesium Cheat Sheet—the same one I use with clients. It’s in the show notes and includes trusted product links (with a 10% discount!) through my Fullscript dispensary.
🔗 [Link to Cheat Sheet]
🔗 [Link to Fullscript Dispensary – 10% off trusted brands]
💬 Let’s Connect!
I love working one-on-one with women who are ready to ditch the overwhelm and feel amazing again. If you want support choosing the right supplements and building a personalized wellness plan, let’s chat.
📅 Book a Free Discovery Call
📧 michelle@theinspiredwellnesscoach.com
📸 Instagram + Facebook: @TheInspiredWellnessCoach
Here’s to more energy, better sleep, and clearer direction on your wellness journey!
With love and clarity,
Michelle White
The Inspired Wellness Coach
— Michelle
Your Inspired Wellness Coach
With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach
Listen to the Full Episode
Catch this conversation and more on Episode 9 of Inspired Wellness Podcast on your favorite podcast platform!
Listen to the full episode here on Apple or here on Spotify
Grab my Magnesium Quick guide here.
Want more frequent tips and knowledge? Follow me on Instagram and Facebook @theinspiredwellnesscoach
Want to submit a question? Email me
And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.