Magnesium has become a popular topic in health discussions, but what are the actual benefits of incorporating it into your diet? Should everyone consider taking magnesium supplements?
Research indicates that magnesium helps regulate neurotransmitters that calm the brain, relax muscles, and maintain heart and vascular health. However, with the vast array of supplements available, choosing the right one can be challenging.
Amy Davies
Based in New Orleans, Louisiana, Amy is a registered dietitian passionate about empowering women to find balance and establish lasting healthy habits.
Janelle Connell
Janelle Connell, a Registered Dietitian and Translational Science Nutritionist at Viome, has over a decade of experience in personalized nutrition and health coaching. Her background emphasizes the significance of understanding individual biology to achieve optimal health.
What happens to your body when you add magnesium to your diet?
“Magnesium is involved in hundreds of biochemical reactions in the body, such as muscle function, energy production, and regulating your circadian rhythm,” explains Davies. “Adequate magnesium intake is associated with better sleep, enhanced muscle recovery, and decreased stress levels.”
Connell adds, “Magnesium is a crucial mineral that acts as a cofactor in over 300 enzymatic reactions. Sadly, many Americans consume less than the recommended amount, leading to a rise in the popularity of magnesium supplements.”
According to studies, magnesium may assist with muscle cramps and tension, occasional constipation, anxiety, and the regulation of blood pressure and blood sugar. However, Connell emphasizes, “Think of magnesium as a useful tool rather than a miraculous solution. Chronic insomnia or severe anxiety may not improve with magnesium alone if underlying issues are present.”
Should we all be taking magnesium supplements, and who should avoid them?
“Always consult with a healthcare professional before starting any supplement regimen,” advises Davies. “While many people can meet their magnesium needs through diet alone, certain individuals may find supplementation beneficial. This includes those under high stress, individuals who exercise frequently, and those not consuming a well-rounded diet.”
“People with kidney disease or those on specific antibiotics and diuretics should avoid magnesium supplements,” Davies notes.
Choosing a magnesium supplement can be complex. “Magnesium glycinate is ideal for sleep, anxiety, and muscle relaxation, thanks to its calming properties,” Connell explains. “Magnesium citrate is effective for occasional constipation, as it helps draw water into the intestines. Meanwhile, magnesium L-threonate is often utilized for cognitive health because it crosses the blood-brain barrier,” she adds.
Connell also highlights some common magnesium forms and their best uses:
|
Magnesium form |
Best for |
Why this form? |
Notes |
|
Magnesium Glycinate |
Sleep, anxiety, muscle relaxation, restless legs |
Highly bioavailable; glycine itself has calming effects on the nervous system; gentle on digestion |
Gold standard for neurological/relaxation benefits; least likely to cause diarrhea |
|
Magnesium L-Threonate |
Cognitive function, memory, brain fog, neuroprotection |
Only form shown to effectively cross the blood-brain barrier; increases brain magnesium levels |
Most expensive option; best evidence for cognitive benefits; newer research |
|
Magnesium Citrate |
Constipation, occasional digestive support |
Draws water into intestines; good bioavailability; gentle osmotic laxative effect |
Can cause loose stools at higher doses; take with food if using for supplementation rather than constipation |
|
Magnesium Malate |
Chronic fatigue, muscle pain, energy production |
Malic acid supports ATP/energy production in mitochondria; well-absorbed |
Best taken earlier in the day, as it may boost energy; great for exercise recovery |
|
Magnesium Taurate |
Cardiovascular health, blood pressure, heart palpitations |
Taurine supports heart function; beneficial for the cardiovascular system |
Optimal for individuals facing both magnesium deficiencies and heart-related issues |
What foods are naturally high in magnesium?
“Many plant-based foods are rich in magnesium, such as pumpkin seeds, chia seeds, spinach, cashews, almonds, black beans, and edamame,” shares Davies.
How long does magnesium stay in your body?
“Magnesium isn’t stored in the body for extended periods,” explains Davies. “The body maintains strict regulation of magnesium levels, with any surplus typically excreted within hours to days. Unlike fat-soluble vitamins, magnesium doesn’t accumulate over time, so daily intake is essential for optimal levels.”
Connell adds, “Your gut bacteria play a significant role in magnesium absorption, and in turn, magnesium supports gut health. It’s a reciprocal relationship: an unbalanced microbiome may lead to magnesium deficiency, while adequate magnesium helps foster a healthy intestinal environment conducive to beneficial bacteria growth.”
“Maintaining gut health is fundamental to supporting magnesium levels, beginning with an understanding of your gut health,” Connell emphasizes.
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