Skip & Fuel's Take

Ever walked into a supplement store and felt completely overwhelmed by the wall of magnesium options? Citrate, glycinate, oxide, malate—what the hell is the difference? I used to buy whatever was cheapest, then wonder why I still felt like crap during my 36-hour fasts. Turns out I was basically throwing money down the drain.

After dropping 17kg and learning what actually works, I discovered that not all magnesium is created equal. Some forms are basically expensive placebos, while others can be game-changers for your energy, sleep, and overall health.

Skip & Fuel Hack: During my 36-hour fasts, the right magnesium form was crucial. Wrong form = headaches and weakness. Right form = steady energy and zero misery.

The Real Guide to Magnesium Forms That Actually Work

Why This Matters for Real People

Here's the thing—80% of people are magnesium deficient, but most don't even know it. The symptoms are sneaky: muscle cramps, headaches, trouble sleeping, anxiety, and that constant feeling of being "off." During my weight loss journey, I realized that getting the right magnesium form was just as important as the amount I was taking.

The supplement industry wants you to think all magnesium is the same, but that's complete BS. Some forms are barely absorbed by your body, while others can make a real difference in how you feel.

The Forms That Actually Work (And The Ones That Don't)

The Winners: Forms That Actually Get Absorbed

1. Magnesium Glycinate - The Sleep & Anxiety Killer

• What it is: Magnesium bound to glycine (an amino acid)
• Why it works: 30-40% absorption rate, gentle on your stomach
• Best for: Sleep problems, anxiety, muscle tension
• Dosage: 200-400mg before bed
• Skip & Fuel tip: This was my go-to during the early weeks of fasting when I couldn't sleep

2. Magnesium Citrate - The Constipation Fixer

• What it is: Magnesium bound to citric acid
• Why it works: 20-30% absorption, has a laxative effect
• Best for: Constipation, general deficiency
• Dosage: 200-400mg with meals
• Skip & Fuel tip: Perfect for when keto makes you... backed up

3. Magnesium Malate - The Energy Booster

• What it is: Magnesium bound to malic acid
• Why it works: 25-30% absorption, helps with energy production
• Best for: Fatigue, muscle pain, fibromyalgia
• Dosage: 300-600mg with meals
• Skip & Fuel tip: Great for those sluggish mornings during fasting

The Losers: Forms That Waste Your Money

Magnesium Oxide - The Cheap Placebo

• What it is: The cheapest form you'll find
• Why it sucks: Only 4-5% absorption rate
• What happens: Most of it goes straight through you
• Skip & Fuel reality check: This is what's in most cheap multivitamins

Magnesium Carbonate - The Antacid

• What it is: Basically an antacid with some magnesium
• Why it sucks: Poor absorption, mainly used for heartburn
• Skip & Fuel reality check: You're better off with Tums if you have heartburn

How to Choose the Right Form for You

For Sleep Problems

Go with: Magnesium Glycinate Why: The glycine helps you relax and fall asleep naturally When to take: 30 minutes before bed Skip & Fuel experience: This was a game-changer during my first month of fasting when my sleep was all messed up

For Constipation (Especially on Keto)

Go with: Magnesium Citrate Why: The citric acid helps move things along When to take: With dinner Skip & Fuel experience: Keto constipation is real, and this actually works

For Energy and Muscle Cramps

Go with: Magnesium Malate Why: Helps with ATP production (your body's energy currency) When to take: With breakfast Skip & Fuel experience: Perfect for those days when you feel like you're running on empty

For Heart Health

Go with: Magnesium Taurate Why: Taurine helps with cardiovascular function When to take: With meals Skip & Fuel experience: Worth the extra cost if you have heart concerns

The Topical Option That Actually Works

Magnesium Oil Spray

• What it is: Magnesium chloride dissolved in water
• Why it works: Bypasses your digestive system entirely
• Best for: Muscle cramps, localized pain, sleep
• How to use: Spray on legs, back, or wherever you have tension
• Skip & Fuel tip: I used this on my calves during long fasting periods when they'd cramp up

Epsom Salt Baths

• What it is: Magnesium sulfate in bath water
• Why it works: Absorbed through your skin while you relax
• Best for: Full-body relaxation, muscle tension
• How to use: 1-2 cups in a warm bath, soak for 20+ minutes
• Skip & Fuel tip: Perfect for Sunday recovery after a 36-hour fast

The Skip & Fuel Magnesium Strategy

Here's exactly how I used magnesium during my 17kg weight loss journey:

During 36-hour fasts:

• Morning: 200mg magnesium malate with my coffee (yes, coffee with cream is allowed)
• Evening: 200mg magnesium glycinate 30 minutes before bed
• As needed: Magnesium oil spray on my calves if they started cramping

On refuel days (Sundays):

• With meals: 200mg magnesium citrate to help with digestion
• Evening bath: Epsom salt soak for full-body recovery

The key: I didn't just take one form and hope for the best. I used different forms for different purposes, and it made all the difference.

What to Look for When Buying Magnesium

Quality matters more than you think:

• Look for "chelated" forms (glycinate, malate, citrate)
• Avoid magnesium oxide (it's cheap but useless)
• Check the label for "elemental magnesium" amount
• Buy from reputable brands (Thorne, Pure Encapsulations, NOW Foods)

Red flags to avoid:

• Products that don't specify the form
• Extremely cheap prices (you get what you pay for)
• "Proprietary blends" that don't tell you what's in them
• Products with tons of fillers and additives

The Bottom Line

Not all magnesium is created equal. The form you choose can make the difference between feeling better and wasting your money. During my weight loss journey, getting the right magnesium forms was just as important as the fasting schedule itself.

Here's what you need to remember:

• For sleep: Magnesium glycinate before bed
• For constipation: Magnesium citrate with meals
• For energy: Magnesium malate in the morning
• For muscle cramps: Magnesium oil spray topically
• For relaxation: Epsom salt baths

The supplement industry wants you to think it's complicated, but it's not. Pick the right form for your specific needs, and you'll actually feel the difference.

Skip & Fuel Insight: I wasted months taking cheap magnesium oxide before I learned about bioavailability. Once I switched to the right forms, my energy, sleep, and overall well-being improved dramatically during my 36-hour fasting routine.

Ready to Try It Yourself?

This is exactly the approach I used to drop 17kg—36-hour weekend fasts (Friday 8pm to Sunday 8am), keto refueling on Sundays, and zero misery. The Skip & Fuel app will help you track it all, with electrolyte reminders and real support.

Join the waitlist to be first in line when we launch.

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About the Author: Skip & Fuel was created by someone who lost 17kg in 6 months using the 36-hour weekend fasting approach. Real results, real strategies—no BS.