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    Home / Articles / Natural Health / Guide to the World of Magnesium: Which Form Really Works?

    Guide to the World of Magnesium: Which Form Really Works?

    Article author: Lucie Garabas

    Fatigue that does not go away even after sleep. Night cramps in the calves. Irritability for no obvious reason. Problems with concentration. If this sounds familiar, you are not alone — and you may belong to the large part of the population that does not get enough magnesium.

    Magnesium is involved in more than 300 biochemical reactions in the body. Stress uses it up faster. Modern diets often do not provide enough of it. And yet millions of people either do not take magnesium at all, or they reach for the cheapest option in the pharmacy — without knowing that the form of magnesium determines whether it can actually help.

    Article summary:

    • Not all forms of magnesium are the same — cheap magnesium oxide has an absorption rate of only around 4% and may irritate the digestive system.
    • Premium forms such as malate, citrate and bisglycinate target different tissues and needs — energy, muscles, nerves and sleep.
    • A combination of several forms in one supplement covers a wider range of the body’s needs than a single-form product.
    • Vitamins D3 and active B6 (P-5-P) improve magnesium absorption and support its effect.

    Guide to magnesium forms: what types do we know and what are they used for?

    You can find dozens of magnesium supplements on the market. But they differ significantly — not only in price, but mainly in the form of the compound. Each form behaves differently in the body, is absorbed differently and targets different tissues.

    Magnesium oxide — cheap, and perhaps not very useful?

    The most commonly used form in inexpensive supplements. It contains a high percentage of magnesium on paper, but its absorption rate is only around 4% (Firoz & Graber, 2001, Magnesium Research, pubmed.ncbi.nlm.nih.gov/11794633). The rest passes through the digestive tract without being used — and often causes stomach discomfort. If you see “magnesium oxide” in the ingredients, it is a clear sign that the supplement may not be worth your money.

    Magnesium citrate — fast and well studied

    One of the best absorbed forms of magnesium. It quickly replenishes magnesium levels, supports muscle relaxation and has a beneficial effect on digestion. It is popular among athletes and people who want to feel results relatively quickly.

    Magnesium malate — energy and muscles

    A combination of magnesium and malic acid. Magnesium malate supports energy production directly in the cells — without enough magnesium, the body cannot efficiently convert nutrients into energy, which may result in fatigue that no coffee can solve. It is an ideal choice for people dealing with chronic fatigue or muscle pain.

    Magnesium bisglycinate — nerves, sleep and mental well-being

    A chelated form in which magnesium is bound to the amino acid glycine. It has excellent absorption and also benefits from the added effect of glycine, which can help calm the nervous system and support good-quality sleep. It is one of the gentlest forms for the digestive system. Ideal for those who struggle with tension, anxiety or sleep problems.

    Does a combination of magnesium forms make sense?

    Different forms of magnesium are absorbed through different mechanisms and target different tissues. A supplement that combines several forms can therefore cover a wider range of the body’s needs — muscles, nerves, energy and sleep — all at once.

    This is exactly the approach used in Magnesium from Cannadorra — it combines malate, citrate and bisglycinate in one supplement. It is a carefully designed formula that covers what a single number on the label of an ordinary magnesium product never can.

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    Why D3 and B6 in magnesium?

    Magnesium capsules from Cannadorra also contain vitamin D3 and B6 — is that unnecessary? Definitely not, and here is why.

    Vitamin D3 and magnesium need each other. D3 requires magnesium for activation in the body. Magnesium is better absorbed in the presence of D3. Taking one without the other makes less sense than combining them.

    Vitamin B6 is included in the form of Pyridoxal 5-phosphate — the active form that the body can use immediately, without conversion in the liver. Cheaper supplements often use pyridoxine hydrochloride, which the body must first activate — and in some people this conversion does not work efficiently. Active B6 improves the transport of magnesium into the cells and contributes to the reduction of fatigue.

    Magnesium from Cannadorra: what exactly does it contain and why is it different from ordinary magnesium?

    In the recommended daily dose (3 capsules), you will find:

    Composition per daily dose (3 capsules):

    • Magnesium malate — 170 mg — the largest share; targets energy metabolism and fatigue
    • Magnesium citrate — 100 mg — fast replenishment of magnesium levels, muscle relaxation
    • Magnesium bisglycinate — 60 mg — nervous system, sleep, gentle on digestion
    • Vitamin D3 — 25 µg (1,000 IU) — synergistic support for magnesium absorption, immunity and muscles
    • Vitamin B6 in the form of P-5-P — 1.6 mg — active form, immediately usable by the body

    A total of approx. 330 mg of elemental magnesium per daily dose — significantly above the average of common supplements.

    Why is this formula special?

    Each of the three magnesium forms has a different role in the body — and their ratio in Magnesium from Cannadorra is not random:

    • Malate (170 mg) is involved in energy production directly in the mitochondria — the powerhouses of the cells. Without enough magnesium, the body cannot efficiently produce ATP, its basic energy currency. Malate is therefore important for people who experience fatigue, exhaustion or physically demanding work.
    • Citrate (100 mg) is one of the fastest absorbed forms and quickly replenishes magnesium levels in the tissues. Its effects are especially appreciated during muscle cramps or after physical activity.
    • Bisglycinate (60 mg) is one of the gentlest forms for the digestive system. Thanks to its bond with glycine, it has a relaxing effect on the nervous system — an ideal ingredient for stress management and support of quality sleep.
    • P-5-P (active B6) is not a substitute for cheap pyridoxine. It is a form that the body can use immediately — without relying on liver conversion, which may be less efficient in some people.
    • Vitamin D3 does not only address a commonly discussed deficiency — it works synergistically with magnesium and supports its effect on muscles, immunity and mineral metabolism.

    Who is Magnesium from Cannadorra ideal for?

    • Fatigue and exhaustion — malate supports energy production in the cells
    • Physical work and sport — replenishing magnesium levels, helping prevent cramps, muscle recovery
    • Muscle cramps — citrate and bisglycinate support muscle relaxation
    • Stress and mental strain — bisglycinate + P-5-P support the nervous system
    • Nervous system support — triple magnesium coverage complemented by active B6
    • Long-term magnesium supplementation — 330 mg of elemental magnesium daily
    • People with low vitamin D levels — 1,000 IU of D3 in every daily dose
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    When does magnesium help the most?

    Magnesium can be beneficial for almost everyone — but there are groups for whom supplementation is especially important:

    • People under chronic stress — stress hormones accelerate the excretion of magnesium from the body. It creates a vicious circle: the more stress, the less magnesium; the less magnesium, the harder it is to cope with stress.
    • Athletes and physically active people — magnesium is lost through sweat and is essential for muscle recovery and cramp prevention.
    • Women in menopause — magnesium affects the nervous system, sleep quality and bone density, which naturally decreases during this period.
    • People with poor sleep — bisglycinate and its glycine content help support natural calm and falling asleep.
    • Seniors — magnesium absorption from food decreases with age.

    How to take Magnesium from Cannadorra?

    Take 3 capsules daily with water — either all at once or divided into two doses. The capsules are plant-based, making them suitable for vegetarians and vegans.

    Most people notice the first results — especially in sleep quality and reduced night cramps — after 1–2 weeks. The overall effect on energy and the nervous system usually becomes more noticeable after one month of regular use.

    Frequently asked questions about magnesium

    What is the difference between cheap and premium magnesium?
    The main difference lies in the form of the compound. Cheap supplements often contain magnesium oxide, which has an absorption rate of only around 4% — the rest is not used by the body. Premium forms such as citrate, malate or bisglycinate have significantly better absorption, are gentler on the digestive tract and target specific needs of the body. A higher price therefore usually reflects genuinely better effectiveness.
    When is the best time to take magnesium — morning or evening?
    It depends on your goal. For energy and performance during the day, magnesium can be taken in the morning. For sleep support, calming the nervous system and relaxing the muscles, evening use is more popular — ideally 30–60 minutes before bedtime. The dose can also be split between morning and evening for more even coverage.
    How long does it take for magnesium to start working?
    Most people notice the first results — especially in sleep quality and reduced night cramps — after 1–2 weeks of regular use. The overall effect on energy and the nervous system usually stabilises after about one month. It is important to take magnesium regularly and not give up after the first week.
    Can magnesium be taken long-term without a break?
    Yes. Magnesium is a natural mineral that the body needs every day and does not store in large reserves — any excess is excreted in the urine. Long-term use without a break is considered safe. Do not exceed the recommended daily dosage stated on the packaging.
    Can magnesium cause diarrhoea?
    Some forms — especially oxide and citrate in higher doses — may have a laxative effect. Magnesium bisglycinate is one of the gentlest forms and is much less likely to cause diarrhoea. If you have a sensitive digestive system, bisglycinate is the best choice.
    Which form of magnesium is best for sleep?
    One of the most popular forms for sleep support is magnesium bisglycinate. Thanks to the amino acid glycine, it works in two ways — both magnesium and glycine contribute to calmer, deeper sleep. Take it in the evening before bedtime.
    Which form of magnesium is best for cramps?
    For muscle cramps, a combination of citrate and bisglycinate works very well. Citrate quickly replenishes magnesium levels and supports muscle relaxation, while bisglycinate supports the nervous system, which is often involved in triggering cramps. This exact combination, together with malate, is found in Magnesium from Cannadorra.
    Which form of magnesium is best for stress and nervousness?
    For stress management, magnesium bisglycinate is ideal — thanks to glycine, it has an added calming effect. Magnesium generally helps break the vicious circle of stress: stress hormones accelerate magnesium loss, while magnesium deficiency may increase sensitivity to stress.
    Can I combine magnesium with CBD drops?
    Yes, this combination is popular and complementary. Magnesium supports the nervous system on a biochemical level, while CBD acts on the endocannabinoid system and helps regulate the stress response. If you take medication, consult the combination with your doctor.
    Is magnesium suitable for women in menopause?
    Yes — women in menopause are one of the groups for whom magnesium supplementation can be especially important. It supports sleep quality, nervous system balance, mood fluctuations and bone density. Bisglycinate is a suitable form thanks to its gentle action and support of mental well-being.
    Why does Magnesium from Cannadorra contain three forms?
    Different forms of magnesium target different tissues — malate supports energy metabolism, citrate quickly replenishes magnesium levels, and bisglycinate supports the nerves and sleep. By combining three forms, you cover a wider range of the body’s needs without having to buy several different products.
    Are the capsules suitable for vegans?
    Yes. The capsules are made from hypromellose — a plant-based material suitable for vegetarians and vegans. They do not contain gelatine or other animal-derived ingredients.
    How much elemental magnesium does one daily dose contain?
    Magnesium from Cannadorra contains a total of approx. 330 mg of elemental magnesium per daily dose (3 capsules) — specifically 170 mg from malate, 100 mg from citrate and 60 mg from bisglycinate. The recommended daily intake for adults is usually around 300–400 mg, so this dose fully covers it.