Good morning!

It’s Thursday, March 20th, and today we’re breaking down the three most important types of magnesium for energy, focus, and recovery.

Magnesium is essential for over 300 biochemical reactions in the body, but not all forms work the same way. If you’re taking the wrong type, you might not be getting the benefits you actually need.

Let’s fix that.

First time reading? SIGN UP HERE.

You share. We listen. As always, send us your feedback at [email protected].

Which Magnesium Do You Actually Need?

Most people assume magnesium is one-size-fits-all, but different types have very different effects. Whether you want better sleep, more energy, or sharper focus, the right form of magnesium makes all the difference.

Check out these three key types and what they do.

Magnesium Glycinate – The Sleep and Stress Powerhouse

Best for: Relaxation, stress reduction, and deeper sleep

Why it matters: This form is bound to glycine, an amino acid that calms the nervous system. It’s highly absorbable and gentle on digestion.

What to do: Take it before bed if you struggle with stress, anxiety, or restless sleep.

Magnesium Malate – The Energy Booster

Best for: Fighting fatigue and muscle recovery

Why it matters: Malic acid plays a key role in ATP production, the body’s main energy source. This form is often recommended for people with chronic fatigue or muscle soreness.

What to do: Take it in the morning to support steady energy levels throughout the day.

Magnesium L-Threonate – The Brain Booster

Best for: Cognitive function, memory, and mental clarity

Why it matters: This form crosses the blood-brain barrier and has been shown to increase brain magnesium levels, supporting focus and neuroprotection.

What to do: Take it if you want sharper mental performance or better long-term brain health.

Questions to Ask Yourself

• Do I wake up feeling unrested, even after a full night’s sleep?

• Do I struggle with brain fog or lack focus throughout the day?

• Do I feel sluggish or drained, no matter how much caffeine I drink?

• Do I often feel stressed, anxious, or restless?

• Do I experience muscle cramps or tension regularly?

If you said yes to two or more, your magnesium levels—and the type you’re taking—might need attention.

Your Challenge This Week: The Magnesium Match Test

For the next 7 days, match your magnesium to your biggest health goal.

How to do it:

• Need better sleep and stress relief? Try Magnesium Glycinate before bed.

• Need more energy and muscle recovery? Try Magnesium Malate in the morning.

• Need better focus and brain function? Try Magnesium L-Threonate daily.

• Track how you feel after a few days—notice any improvements in energy, sleep, stress, or focus?

Warning: Not All Magnesium Supplements Are Created Equal

Many cheap magnesium supplements use low-quality forms like magnesium oxide, which aren’t well absorbed and can cause digestive issues. When choosing a supplement, look for magnesium glycinate, malate, or L-threonate from a reputable source.

That’s all for this week’s edition of Health Hacked! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

My subject line always includes 🎯 emoji so they are easy to find.

Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.