Magnesium Powder: Why, When & What One to Choose

Magnesium Powder: Why, When & Which One to Choose

Magnesium is an essential mineral that plays a role in over 300 enzymatic processes in the human body. From regulating muscle and nerve function to supporting hormone balance, sleep quality, and even mood. It is no wonder magnesium is often referred to as a foundational nutrient.

Yet, according to the National Institutes of Health, around 48% of Americans consume less magnesium than the recommended daily intake. This widespread deficiency is linked to modern diets that are high in processed foods, chronic stress, poor soil quality, and health conditions that impair absorption. You guys, that means almost 1 in every 2 people is deficient in magnesium!

Why Magnesium Deficiency Matters

Low magnesium levels have been associated with a variety of symptoms, including:

• Fatigue

• Muscle cramps

• Headaches or migraines

• Sleep disturbances

• Anxiety and irritability

• Hormone imbalances (PMS, postpartum issues)

• Constipation

When to Consider Magnesium Supplementation

Magnesium can be particularly helpful during times of:

• High stress

• Postpartum recovery

• Sleep challenges

• Hormonal fluctuations

• Digestive sluggishness (especially constipation)

• Intense physical activity or muscle tension

Powder vs. Capsule: Which One Is Better?

Powdered Magnesium is ideal when:

• You want a customizable dose

• You have difficulty swallowing pills

• You want faster absorption (this is one of the main reasons I take powdered magnesium is when I know I need magnesium asap especially during a headache or migraine)

• You prefer to mix it into water or smoothies for hydration

Capsules are a good choice if:

• You prioritize convenience and portability

• You dislike the taste of powdered magnesium

• You want exact, pre-measured dosing

Magnesium Forms & What They Help With:

Magnesium Glycinate: Calming, sleep, anxiety, muscle relaxation

Magnesium Citrate: Occasional constipation, mild laxative effect

Magnesium Malate: Energy, muscle pain, fatigue

Magnesium Threonate: Brain health, focus, memory

Magnesium Oxide: Cost-effective, but low absorption (mainly for constipation)

Magnesium Chloride: Topical absorption, muscle aches, cellular detox

Popular Magnesium Powders

1. Seeking Health Magnesium Powders

• Magnesium Powder:

  • Magnesium Glycinate Powder: 200 mg magnesium glycinate per scoop

  • Magnesium Malate Powder: 500mg magnesium malate per scoop

• Flavor: the magnesium glycinate powder tastes kind of sweet when mixed with water. I still haven't tried the malate powder yet but will keep you posted when I do!)

• SAVE: You can save 10% on Seeking Health's website with discount code: heidp10 or you can sign up through my Fullscript link here and save 20% on Fullscript.

2. Fringe Magnesium Powder

• Magnesium Type: Fringe's Magnesium Powder is a blend of 3 magnesium types (glycinate, malate, orotate) which has 173mg per scoop

• Flavor: similar to Seeking Health's Magnesium glycinate in that it is semi sweet when mixed with water.

• SAVE: Save 10% with code: heidi10

3. Dr. Green Mom Magnesium Powder

• Magnesium Type: Dr. Green Mom's Mighty Magnesium Powder is a magnesium glycinate which has 100mg of magnesium glycinate per scoop

• Flavor: slightly bitter but not too bad, it is still very tolerable to drink

• SAVE: Save 10% with code: holisticheidi10

Final Thoughts

Magnesium powder is a convenient, customizable way to support relaxation, digestion, and energy. Whether you’re a stressed-out mom, recovering postpartum, or just want better sleep and fewer headaches, choosing the right form of magnesium can make a big difference.

If you’re unsure where to start, magnesium glycinate is one of the most gentle and effective options and definitely one of my favorite magnesium types.

As always, speak with a healthcare provider if you have have questions and are trying to decide if magnesium could be beneficial to you.

Note: this blog does contain affiliate links to products that I personally use and love. I may earn a small commission or product credit at no additional cost to you if you decided to use my links.