Simple ingredients

It contains only magnesium glycinate, with no other forms mixed in. In my practice, working with hundreds of clients, magnesium glycinate is the form I see tolerated best, time and time again. I could not find a magnesium glycinate supplement without fillers that I was happy with, so I made my own. Magnesium the way it should be: clean, simple, effective.

No fillers, binders or flow agents

Many supplements contain fillers, binders and flow agents that serve no nutritional purpose. They bulk up the capsule, speed up manufacturing or extend shelf life, and some people prefer to avoid them, especially if they are sensitive. Common examples include:

• Magnesium stearate: a flow agent used to speed up manufacturing, often derived from cottonseed or palm oil.
• Silicon dioxide: an anti-caking agent. Not a concern in small amounts for most people, but unnecessary in something you take every day.
• Titanium dioxide: a whitening agent that is no longer permitted as a food additive in the European Union.
• Artificial colors and dyes: petroleum-derived colorings that some studies have associated with hyperactivity in children.
• Talc, shellac and other coatings: used to make tablets shiny or easier to swallow.
• Cellulose and microcrystalline cellulose: plant fiber used as a binder, which some people find harder to digest.

Your body is exposed to enough already. Our magnesium glycinate contains no fillers, no flow agents and nothing artificial, just the active ingredient in a gut-friendly gelatin capsule.

There are many forms of magnesium, and the form you take matters just as much as the dose. Some are poorly absorbed, and others act more like laxatives than cellular support.

We chose magnesium glycinate because it is one of the most gentle and well-absorbed forms, especially for anyone navigating stress, sleep struggles and hormonal shifts.

Magnesium glycinate is magnesium bound to the amino acid glycine. That matters because:

• Glycine is an amino acid that supports relaxation and restful sleep
• The bond is chelated, a form that tends to be well absorbed and easy on digestion
• It is gentle on the gut and much less likely to cause loose stools than some other forms

Other forms you may have seen:

• Magnesium citrate is often used for its laxative effect. Helpful for elimination, but not ideal long term if you are trying to restore magnesium levels.
• Magnesium oxide is absorbed poorly compared with other forms and mostly acts as a laxative.
• Magnesium threonate is known for supporting cognitive function. It is patented and pricier, and it is not where I turn for calming support.
• Magnesium malate is more energizing, which can be helpful for some, but it is not ideal if your goal is calm and sleep.

Each form has its place, but in my experience magnesium glycinate is the most versatile and well tolerated of them all. That is why it is the only form we use. No blends. No fillers. No gimmicks.

Our magnesium is sourced from magnesite and dolomite and fully chelated to glycine.

Most supplement capsules are either gelatin (animal-based) or cellulose (plant-based). Both are simple ingredients, but they are not the same when it comes to digestion.

• Gelatin dissolves quickly in the stomach, so your body can get to the magnesium without delay.
• Cellulose capsules (also called vegan or hypromellose capsules) are made from plant fiber, which some people, especially those with sluggish digestion or low stomach acid, find harder to break down.
• Gelatin is a natural source of glycine, the same calming amino acid in magnesium glycinate.

In short, we chose gelatin because many people find it gentler on the gut and closer to how the body is designed to digest real food.

We package our magnesium glycinate in amber glass bottles for a reason. Some plastics can release small amounts of chemicals, such as phthalates and other additives, into their contents, especially when:

• bottles are exposed to heat, like a hot car or a summer delivery truck
• products are stored for long periods
• bottles sit in sunlight

Glass is inert, so nothing leaches into your supplement, and amber glass helps protect the contents from light. It is also endlessly recyclable.

You are right. I don't take many supplements anymore, and I believe we can get most of our nutrients through food. But there are a few I have taken for almost a decade.

When I began my own health journey more than ten years ago, magnesium glycinate was the first thing I added for sleep, stress and digestion. Magnesium and salt made the biggest difference for me, hands down, and they have stayed in my routine ever since. I actually notice a difference when I go without them.

I have also run enough mineral testing with clients to see that low magnesium is one of the most common patterns, and most of the clients I work with feel better once they include it daily.

Even with a nutrient-dense, whole-food diet, magnesium can be one of the hardest minerals to get enough of from food alone. Here is why:

Our soil is not what it used to be. Research suggests the mineral content of many crops has declined over the past several decades as modern farming practices have depleted the soil, so even magnesium-rich foods may contain less than they once did.

Stress uses up magnesium. Magnesium is known as the anti-stress mineral, and it is one of the first to get used up when your body is under pressure, whether that is emotional stress, intense exercise, blood sugar swings or poor sleep. Sweating increases your needs too. Most of us live with some form of ongoing stress, and that can keep magnesium running low.

Absorption is not always optimal. Even if you eat enough magnesium on paper, you may not absorb it well if:

• your digestion is sluggish or stomach acid is low
• you are not getting enough cofactors, like sodium, potassium and vitamin B6
• your gut is under ongoing stress

Many of the reasons we run low are outside our control, which is why a well-absorbed form like magnesium glycinate can be such a helpful foundation.

Low magnesium is more common than most people realize, especially if you are stressed, not sleeping well or navigating hormonal shifts, and it can have a ripple effect through your whole system.

Some common signs your body might be asking for more magnesium:

• Fatigue and low energy
• Leaning on caffeine to get through the day
• Feeling tired but wired
• Feeling on edge, anxious or overwhelmed
• Noise sensitivity
• A short fuse
• Difficulty relaxing
• Trouble falling or staying asleep
• Muscle tension, cramps, eye twitching or tight shoulders
• Uncomfortable menstrual cycles
• Sluggish bowels
• Bloating or poor tolerance to fiber
• Brain fog
• Headaches
• Heart palpitations
• Blood sugar swings
• Brittle nails
• Hair shedding
• Frequent sighing

These signs can have many causes, so it is worth talking them through with your practitioner. Mineral testing (HTMA) can help show the bigger picture.

Some people feel worse when they start magnesium, which can be a sign that other minerals, such as potassium or sodium, or B vitamins are running low. Minerals work as a team, and balancing them is a game of cofactors.

If you find you are sensitive to magnesium, consider running a mineral analysis (HTMA) through the Wild + Well-Fed Clinic so we can look at the full picture. Magnesium is one of the minerals I see run low most often, so it is worth figuring out.

Magnesium is generally very well tolerated, especially in the gentle glycinate form, but there are a few situations where it is best to talk with your doctor or practitioner first:

• If you have kidney disease or impaired kidney function
• If you take medications that can interact with magnesium, such as diuretics, certain antibiotics, bisphosphonates, heart medications, calcium channel blockers or proton pump inhibitors
• If you are pregnant or nursing
• If your overall mineral status makes magnesium hard to tolerate. Minerals work in balance, and if you are very low in sodium or potassium, magnesium may not feel good at first (something we often see on HTMA testing). If magnesium leaves you dizzy, lightheaded or tired, your mineral system may need more support first.

Most people can enjoy magnesium glycinate safely, but always check with your doctor if you take medications, have kidney concerns or are managing a chronic condition. This is not medical advice.

Magnesium needs vary with stress, mineral status and lifestyle, but here are some general guidelines.

For adults

Two capsules of Wild + Well-Fed Magnesium provide 210 mg of magnesium, our suggested daily serving, ideally taken with dinner or in the evening.

• Start low: if you are new to magnesium or sensitive, begin with one capsule and see how you feel.
• Stay within the upper limit: for adults, the Tolerable Upper Intake Level for magnesium from supplements is 350 mg a day unless your practitioner advises otherwise.
• Signs you may need less: loose stools, dizziness or fatigue (especially if your sodium or potassium is low).

For kids

Please talk with your pediatrician or practitioner before giving magnesium to your child, especially if they take medications or have a health condition.

Magnesium is an essential mineral for children too, and many families use it as part of a calm bedtime routine. Children need much less than adults. The Tolerable Upper Intake Levels for magnesium from supplements are 65 mg a day for ages 1 to 3, 110 mg for ages 4 to 8 and 350 mg for ages 9 to 13 (NIH Office of Dietary Supplements). Each capsule contains 105 mg, so younger children need only a small portion of one capsule. You can open the capsule and mix a little of the powder into applesauce, yogurt or water.

Tips for best results

• Take magnesium with food, ideally dinner
• Stay hydrated, since minerals need fluid to do their job
• Pair it with sodium and potassium (think adrenal cocktails, broths, sea salt and coconut water)

This is not medical advice. Please check with your doctor.