All About Magnesium

Why we need it, where to find it, and (of course) supplement recs.

Magnesium is my favorite mineral. I know, I know, I shouldn’t play favorites (sorry zinc and iron)—I love all the minerals in their own way, but there’s something about magnesium that just gets me way more excited.

Magnesium is essential. Meaning that our body needs it and we do not make it, so we have to get it from the diet (more on this in a bit). It is involved in hundreds of enzymatic reactions and processes in the body, which impact our immune system, bone health, muscle function, nervous system, protein synthesis, blood sugar, energy production, digestion, and more. One common thread found in many of the roles that magnesium plays in the body is promoting both physical and emotional relaxation; it can help with managing stress and reducing anxiety, muscle relaxation, sleep, relieving constipation, blood pressure control, and more.

It is estimated that over 50% of Americans do not get enough magnesium, but I suspect this number is much higher. I run micronutrient tests on many of my 1:1 coaching clients and have never had a test come back without showing an increased need for magnesium – mine included! 

Why are we lacking this essential mineral? 

First there is an issue of supply. Magnesium is found in foods like greens, seaweed, nuts, seeds, bananas, legumes, whole grains, and even chocolate, but levels have decreased as a result of modern farming practices, an overall decline in soil health, and processed food intake, making it hard to get adequate magnesium through food. 

nuts and seeds are a great source of magnesium, but declining soil health has lead to decreased levels of magnesium in food (photo from Foodwise)

While our intake of magnesium has decreased, our needs for this mineral have increased. Stress, caffeine, sugar, alcohol consumption, age, and use of certain medications, including birth control pills, diuretics, antibiotics, and statins, deplete the body of its magnesium stores, so, as I’m sure you can imagine, in our hyper stressed over-caffeinated and over-medicated world, our need for magnesium has soared. Additionally, magnesium is best absorbed alongside vitamin B6, vitamin D, and selenium, so even if we get enough magnesium, absorption could be limited by another nutrient deficiency. 

Ideally we would get all the nutrients we need from food. We should still try by eating a balanced, whole foods diet, but supplementation can help ensure you’re getting optimal amounts of this essential mineral. Most of the time we don’t see or feel an immediate impact from supplementation, but magnesium can be an exception to this. If you struggle with sleep, anxiety, constipation, brain fog, muscle cramps, or migraines, magnesium can make an noticeable difference. And for everything you feel, there are likely many behind-the-scenes benefits you won’t even notice.

Supplementation & Forms

Magnesium is generally safe and well tolerated, but too much magnesium can result in diarrhea, nausea, or abdominal discomfort. Your multi vitamin most likely has some magnesium, but I think many people benefit from additional magnesium or a different form to help with a specific issue like sleep, digestion, or stress management. Here is a list of different forms and usages to help you figure out which magnesium supplement is right for you:

Magnesium Glycinate
Best for: Easy on the stomach and effective for reducing anxiety, sleep, relaxation. Great for increasing magnesium levels without the laxative effect.

Magnesium Citrate
Best for: Constipation, muscle relaxation, increasing magnesium stores.

Magnesium L-Threonate
Best for: Brain health, memory, and cognition, but also helpful for mood regulation and sleep

Magneisum Gluconate
Best for: Nervous system support, heart health, muscle relaxation, bone health, increasing magnesium stores.

Magnesium Taurate
Best for: Promotes relaxation, supports heart health, and can reduce blood pressure.

Magnesium Oxide
Best for: Used as a laxative or for heartburn and indigestion.
Note: Often found over the counter. It’s not very well absorbed and isn’t great for raising overall magnesium levels in the body.

Magnesium Chloride
Best for: Treating magnesium deficiencies. Can be used topically for muscle soreness.

Magnesium Malate
Best for: Easy on the digestive system. Supports energy and muscle health.

Magnesium Sulfate (Epsom Salt)
Best for: Soaking in the bath to soothe muscles.

Supplement Recommendations

Moon Juice Magnesi-Om (use the code MIA for 15% off)
Best for: stress, anxiety, sleep, muscle relaxation, digestion, increasing magnesium levels. Gentle on the stomach.

LivOn Labs Magnesium
Best for: Highly bioavailable magnesium l-threonate for enhanced cognitive function, brain health, memory, anxiety, and sleep.

Pure Encapsulations Magnesium Citrate
Best for: Constipation and increasing overall magnesium levels.

Designs for Health Magnesium Glycinate Complex
Best for: Increasing overall magnesiums levels without laxative effect. Stress, sleep, relaxation.

Orthomolecular Reactive Magnesium (magnesium malate, citrate, and glycinate)
Best for: Blend of three bioavailable magnesiums to increase overall magnesium levels, support digestion, stress, sleep, heart health, energy, and more.