Magnesium – it’s the mineral powerhouse responsible for everything from restful sleep and calm nerves to strong muscles and a healthy heart. But if you’ve ever tried to buy a magnesium supplement, you’ll know it can feel like navigating a confusing maze of forms, doses, and big promises.
“Which one is best?”
“Will this actually work?”
“And what even is magnesium oxide?!”
Let’s cut through the noise. Here at Patched Up, we’re committed to providing straightforward, effective solutions. Regarding magnesium, that means grasping the science and selecting the right form for optimal delivery.
The Magnesium Myth-Buster: Not All Magnesium Is the Same
You may have seen tables categorising various forms of magnesium, ranking them by their absorption rates in the body. This is vital information, but it often gets missed in the supplements aisle.
Here’s a quick overview of the common forms of magnesium you should know about.
|
Form of Magnesium |
Absorption via Gut (Oral) |
Absorption via Skin (Topical) |
Notes / Best Uses |
|---|---|---|---|
|
Magnesium Citrate |
✅ High |
⚪ Limited |
Highly bioavailable; often used for relaxation and mild constipation. |
|
Magnesium Glycinate |
✅ Excellent |
⚪ Limited |
Gentle on the stomach; good for sleep, anxiety, and muscle relaxation. |
|
Magnesium Malate |
✅ Very Good |
⚪ Possible |
Supports the nervous system and muscle relaxation. We select magnesium in the malate form because research suggests it may provide higher bioavailability than some other common forms. |
|
Magnesium Threonate |
✅ Good (crosses blood–brain barrier) |
⚪ Possible |
Best for cognitive and memory support. |
|
Magnesium Chloride |
⚪ Moderate |
✅ Excellent |
Ideal for transdermal application (oils, sprays, and our patches!). |
|
Magnesium Sulphate (Epsom Salt) |
⚪ Poor orally |
✅ Good |
Absorbs through the skin in baths; used for muscle relaxation. |
|
Magnesium Oxide |
🚫 Low |
⚪ Minimal |
Poorly absorbed orally; mainly used as a laxative, not a true supplement. |
This table is a straightforward guide. Always seek advice from a healthcare professional for your specific needs.
A Note on Magnesium Malate. At Patched Up, we also incorporate magnesium malate in our Smart Sleep Patches — a form chosen for its excellent bioavailability and calming effect on the nervous system. Magnesium malate supports the “off switch” in both muscles and the mind, helping to ease tension and encourage deep, restorative sleep.
A Basic Pharmacy Guideline for (Oral) Supplements
When you see a bottle of magnesium pills, the most important thing is to ignore the big number on the front and read the “Active Ingredients” list on the back.
Here’s a straightforward rule of thumb:
Seek out forms ending in “-ate” or “-chelate”.
These are your active and bioavailable forms that your body can truly utilise.
Glycinate
-
Citrate
-
Malate
-
Orotate
-
Amino Acid Chelate
Avoid forms ending in “-ide” or “-onate.”
These are generally poorly absorbed and cheaper filler types.
-
Oxide
-
Hydroxide
-
Carbonate
You’ll quickly notice that many popular, high-dose tablets mainly consist of magnesium oxide. This means that although the label is legally considered “active,” it’s not biologically active — most of it passes straight through you.
And that brings us to the main issue... your gut.
The Problem with Oral Magnesium
Even the good “-ate” forms can sometimes cause:
-
Digestive upset — diarrhoea, cramps, or nausea
-
Low absorption — much is lost during digestion
-
Inconvenience — remembering multiple tablets each day
This is where transdermal magnesium (absorption through the skin) makes a real difference.
But first, let’s look at why getting this mineral is so important.
The Physiology of Relief: What Magnesium Really Does in Your Body
Magnesium isn’t just a “nice-to-have” mineral — it’s a vital biological spark plug. It’s essential for over 300 enzyme reactions, and it’s often called the “master mineral” because, without it, your body can’t work properly. Its most famous role? It’s the “off switch.”
1. For Your Muscles: The “On/Off” Switch for Contraction
Calcium acts as the ON switch — it initiates muscle contractions. Magnesium functions as the OFF switch — it helps muscles relax. When your magnesium levels are low, your muscles tend to stay “switched on” too long, leading to cramps, spasms, or tightness. Replenishing magnesium aids in restoring the body’s ability to “turn off” contractions, relieving tension naturally.
2. For Your Nerves & Mind: The “Brake” on Your Nervous System
Magnesium functions as your body’s natural calming signal. It:
-
Boosts GABA, your primary “relaxation” neurotransmitter.
-
Blocks overstimulation caused by stress signals, such as glutamate.
-
Helps regulate stress hormones (cortisol and adrenaline).
When magnesium levels are optimal, you feel calmer, less reactive, and more prepared for restorative sleep.
3. For Your Energy: The Battery Pack for Your Cells
Every molecule of your body’s main energy molecule, ATP, needs to be bound to magnesium (forming Mg-ATP) to be usable. No magnesium means no energy. That’s why deficiency often results in fatigue or weakness.
The Simplified Solution: Why We Choose Magnesium Chloride
The need for magnesium is clear — but getting it into the body without upsetting the gut can be tricky. This highlights a key exception to our pharmacy rule: Magnesium Chloride.
While forms ending in “-ide” are usually not suitable for oral use, magnesium chloride is an exception for topical application. It is the most trusted and well-researched form for skin absorption — and it’s the one we use in our Smart Magnesium Patches.
Your skin readily absorbs magnesium chloride, allowing:
-
Direct absorption — completely bypasses the digestive system.
-
High bioavailability — supplies magnesium efficiently to muscles and nerves where it’s most needed.
-
Steady release — no messy oils, no forgotten pills, just consistent, even support.
Bid farewell to the magnesium maze and welcome hassle-free relief.