The one supplement I Recommend
Magnesium is one of the most supportive supplements we can use.
It’s involved in countless processes in the body — yet many people aren’t getting enough through their diet alone.
It plays a role in:
sleep
stress
muscle tension
digestion
And for good reason, it’s often one of the first things people reach for.
But what’s rarely talked about is that how you take magnesium — the type, the timing, and the dose — matters just as much as taking it at all. Because when it’s used properly, it can be incredibly effective. And when it’s not, it often just… falls flat.
Why Magnesium Matters
Magnesium plays a role in hundreds of processes in the body, including:
muscle relaxation
nervous system regulation
sleep quality
energy production
bowel function
It helps the body shift out of stress and into a more regulated, restorative state. Which is why so many people feel better when they start taking it — especially if their body has been under strain for a while.
Why So Many People Are Deficient
Modern life tends to deplete magnesium.
Things like:
chronic stress
intense exercise
caffeine
poor sleep
processed foods
all increase the body’s need for it. So even if you’re eating well, you may still benefit from supplementation.
How to Properly Dose Magnesium
This is where most people go wrong. They either take too little and feel nothing — or take too much all at once and feel off.
The goal isn’t to guess your dose. It’s to find your body’s dose.
A Simple Way to Find It
Start with:
👉 200 mg in the evening
From there:
increase by one capsule each day
continue until you notice loose stools
This is your body’s way of saying:
👉 this is more than I need
Once that happens:
👉 reduce by one capsule
And that becomes your ideal dose It’s simple, individualized, and far more effective than taking a random amount.
The Different Types (and What They Do)
Not all magnesium is created equal — and the type you take will shape the effect you feel.
Magnesium Bisglycinate (my top recommendation)
→ gentle, highly absorbable, and deeply calming
Best for:
sleep
nervous system regulation
muscle tension
stress
This is the form I recommend most often because it’s:
✔ well tolerated
✔ effective
✔ supportive without being harsh
Magnesium Citrate
→ more stimulating to the digestive system
Best for:
constipation
sluggish digestion
Helpful when needed, but not typically my first choice for daily use unless digestion is the focus.
Magnesium Malate
→ slightly more energizing
Best for:
fatigue
muscle soreness
active individuals
Magnesium Threonate
→ supports cognitive function and brain health
Best for:
focus
mental clarity
brain support
Timing Matters
Magnesium is best taken:
👉 in the evening
This supports:
relaxation
nervous system regulation
deeper, more restorative sleep
How This Connects to Chinese Medicine
From a Chinese Medicine perspective, magnesium supports:
the Liver → helping muscles soften and tension release
the Heart and Shen → calming the mind and improving sleep
overall movement and flow in the body
It’s not a replacement for deeper work — but it can be a powerful support, especially in patterns of:
stress
tension
poor sleep
stagnation
A More Supportive Approach
Instead of taking magnesium randomly, think of it as part of a rhythm.
Consistent. Intentional. Responsive to your body.
My Approach
When I recommend magnesium, it’s usually:
bisglycinate form
taken in the evening
slowly increased to meet the body’s needs
Because the goal isn’t just to “take something” It’s to support your body in a way that actually creates change.
Magnesium can be incredibly effective. But like anything, it works best when it’s used with intention.
Start simple. Pay attention. Adjust as needed. That’s where the real results come from.
If you’re unsure what your body needs or how to support it properly, this is something I guide clients through regularly.
