Magnesium deficiency is arguably the most underappreciated nutritional issue in Ireland today. Conservative estimates suggest that 60–70% of the Irish adult population consumes less than the recommended daily allowance of magnesium from food, and actual intracellular magnesium levels — which are more clinically relevant than serum levels (the test usually done by GPs) — are likely even more compromised. The reasons are well understood: modern agricultural soil depletion, a diet high in processed foods and low in magnesium-rich whole foods (green leafy vegetables, seeds, nuts, legumes), and the magnesium-depleting effects of chronic stress and excess caffeine and alcohol consumption. The result is a substantial proportion of the population running chronically low on a mineral that is essential for over 300 enzymatic reactions, including energy production, muscle relaxation and sleep regulation.
The practical question for many people is not whether to supplement with magnesium but which form to take. There are several genuinely different options available, and they are not interchangeable. Understanding the differences — in absorption, in tissue distribution, in which symptoms each addresses most effectively — is essential for getting real results.
Transdermal application of magnesium chloride solution bypasses the gut entirely, delivering magnesium directly through the skin into the tissues and bloodstream. The evidence for transdermal absorption is supported by the Watkins and Josling (2010) pilot study, which found a 59.7% mean increase in cellular magnesium levels (measured by hair mineral analysis) after a 12-week programme of daily transdermal magnesium oil application and regular magnesium chloride flake baths. This is a small study, but the direction of evidence is clear and consistent with the extensive anecdotal reports of people noticing rapid and significant effects on muscle tension, sleep and general wellbeing after starting transdermal magnesium.
The advantage of the transdermal route is the absence of the dose limitation imposed by gut tolerance. Oral magnesium at higher doses causes osmotic diarrhoea — you simply cannot absorb enough through the gut at a single dose to rapidly replete significantly depleted tissue stores. Transdermal application, particularly via prolonged skin contact (massage oil left on, bath soak), can potentially deliver larger amounts without this limitation.
Ancient Magnesium Oil Ultra (from Good Health Naturally) uses Zechstein-source magnesium chloride, considered the world's purest commercially available source. The "Ultra" version adds OptiMSM for additional anti-inflammatory support. Ancient Magnesium Flakes offer the same source magnesium for bath or foot soak use.
Best for: Sleep (apply to legs before bed), muscle cramps and spasm, rapid tissue repletion in those with significant deficiency, those who cannot tolerate oral magnesium forms, athletes who want both local muscle and systemic magnesium delivery.
Magnesium glycinate is magnesium bound to glycine, an amino acid that is itself calming and sleep-supportive. This chelated form has excellent oral bioavailability — significantly better than magnesium oxide (the most commonly sold but worst absorbed form) and comparable to the other premium oral forms. The glycine component adds to the calming and sleep-enhancing effects of the magnesium itself, making this arguably the most complete oral form for anxiety and sleep purposes.
Magnesium glycinate is well tolerated at doses up to approximately 400mg elemental magnesium per day in most people — doses above this may cause loose stools. Unlike magnesium oxide, it rarely causes gastric discomfort at recommended doses. It is available in capsule form and delivers systemic magnesium effectively with daily dosing.
Best for: Anxiety and nervous system calming (the glycine adds to the anti-anxiety effect), sleep quality improvement, people who prefer a straightforward capsule supplement, those who want consistent daily systemic magnesium maintenance rather than rapid tissue repletion.
PrizMag is a premium magnesium bisglycinate — where the magnesium is chelated to two glycine molecules rather than one. This format has the highest bioavailability of any commercially available oral magnesium form, and the double glycine load provides a more pronounced calming and sleep effect than standard glycinate. PrizMag is produced using a patented manufacturing process that creates a very stable and highly bioavailable chelate.
The difference between glycinate and bisglycinate is meaningful but nuanced — for most people with moderate deficiency, magnesium glycinate will deliver very good results. For those who have tried glycinate without full satisfaction, or who specifically need maximum absorption due to compromised gut function, PrizMag bisglycinate is the premium choice.
Best for: Maximum oral bioavailability, serious anxiety and sleep issues where the additional glycine load may make a meaningful difference, those with gut absorption issues who need the most efficient oral form available, sensitive individuals who may struggle with even mild glycinate formulas.
| Form | Best For | Gut Tolerance | Speed of Effect |
|---|---|---|---|
| Ancient Mag Oil (transdermal) | Sleep, muscles, rapid repletion | No gut involvement | Days |
| Ancient Mag Flakes (bath) | Relaxation, recovery, full-body | No gut involvement | Days |
| Magnesium Glycinate | Anxiety, sleep, maintenance | Generally good | 1–2 weeks |
| PrizMag Bisglycinate | Maximum absorption, serious deficiency | Excellent | 1–2 weeks |
Yes — and many people do, to good effect. Using Ancient Magnesium Oil at night for sleep and muscle relaxation, combined with a daily glycinate or bisglycinate capsule for systemic maintenance, creates a two-pronged approach that addresses both local tissue effects and systemic magnesium status. This combination is particularly appropriate for those with significant deficiency, athletes, people under high stress, and those with chronic muscle tension.
Not all magnesium forms are worth your money. Magnesium oxide — the most common form in cheap supermarket supplements — has extremely poor bioavailability (approximately 4%) and is primarily useful as a laxative. If your supplement label lists magnesium oxide as the main form, you are getting very little absorbable magnesium for your money. Magnesium sulphate (Epsom salts) is a useful bath soak (similar in principle to the Ancient Magnesium Flakes, though without the Zechstein purity claim) but is too harsh for oral use at meaningful doses.
Pat Coffey at The Honey Pot in Clonmel stocks the full range of magnesium formats — Ancient Magnesium Oil Ultra, Flakes, Cool Relief Lotion and Body Butter, plus oral magnesium glycinate and bisglycinate (PrizMag) options. Pat can help you identify which format or combination is most appropriate for your specific needs. Available in-store and online at thehoneypotonline.ie.
All magnesium formats available at The Honey Pot, Clonmel — Pat will help you choose the right one
Shop at The Honey Pot → 📞 052-612 1457