Can you tell me about different forms of magnesium?

Andrew Huberman, from the Huberman Lab, discusses various forms of magnesium, highlighting their different roles and effects:

1. Magnesium Threonate: Known for its high bioavailability, threonate is preferentially shuttled to the brain. It helps with cognitive function and promotes sleep by engaging the GABA pathway, which aids in turning off brain activity for sleep onset 1 2.

2. Magnesium Bisglycinate: Similar to threonate in promoting sleep, bisglycinate lacks cognitive enhancement effects but is effective for sleep transition and depth 3.

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     Magnesium and Sleep

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     Magnesium and Sleep

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     3

     Magnesium and Potassium

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     4

     Magnesium Insights

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3. Magnesium Malate: Recognized for reducing muscle soreness, malate benefits muscle repair and doesn't generally cause sedation like other forms. It supports gut and muscle health due to its unique properties 3 4.

4. Magnesium Citrate: Primarily acts as a laxative. It is not typically used for sleep or cognitive benefits but is effective for its gastrointestinal effects 1 2.

Dr. Huberman advises that supplementation should be approached with caution, as magnesium plays a role in heart rhythm and other vital processes 1.