Magnesium—The Mighty Mineral You Might Be Missing

Have you ever walked through a pharmacy, your grocery store aisle, or browsed online for magnesium because you’ve heard about its potential health benefits? With so many options to choose from, the selection process can feel overwhelming—right? This blog is here to make that process a little easier by giving you a clear overview of the different forms of magnesium and which ones may be best suited for you.

But before we get into the types, let’s talk about why magnesium is so important for your body. It’s an essential mineral involved in over 300 biochemical reactions—meaning its benefits reach far and wide. Magnesium supports energy production, muscle and nerve function, heart health, bone strength, and even mental well-being. Magnesium also plays a role in immune support and hormone balance—both essential for staying resilient and emotionally grounded. Yet, despite its importance, magnesium deficiency is surprisingly common and often goes undiagnosed due to the limitations of standard blood tests.

In this blog, I’ll walk you through the key benefits of magnesium supplementation so you can better understand its vital role in supporting your overall health.

The Biological Importance of Magnesium

Magnesium is involved in numerous physiological functions, including:

• Energy Production: It is required for the activation of ATP, the body's main energy molecule.

• Muscle and Nerve Function: Magnesium helps regulate nerve transmission and neuromuscular contractions and nerve signals, preventing cramps and spasms. Also, magnesium supports muscle performance, recovery, and its benefits for the aging population.

• Cardiovascular Health: It maintains a steady heartbeat, supports blood vessel function, and regulates blood pressure. Higher magnesium intake was associated with a lower risk of cardiovascular disease, stroke and diabetes.

• Bone Health: Magnesium works with calcium and vitamin D to build and maintain strong bones.

• Mental Well-being: It plays a role in neurotransmitter function and stress response, helping to reduce stress, anxiety and depression. A 2017 study in PLOS ONE found that magnesium supplementation significantly improved symptoms of depression and anxiety.

• Immune Health: Magnesium plays a crucial role in regulating immune responses and inflammation. It is essential for the proper function of immune cells, including T cells, which are vital for defending the body against pathogens. A deficiency in magnesium can impair immune function and increase susceptibility to infections.

• Hormone Balance: Magnesium is involved in the regulation of various hormones, including those related to stress and thyroid function. It supports the hypothalamic-pituitary-adrenal (HPA) axis, helping to modulate the body's stress response by regulating cortisol levels. Additionally, magnesium influences thyroid hormone activity, which is essential for metabolism and energy production.

  
  

The Problem with Magnesium Testing

Most magnesium in the body is stored in bones and cells, which means standard serum blood tests don’t accurately reflect magnesium status.  Only about 1% of total body magnesium is found in the bloodstream, making deficiency difficult to detect with routine labs. Since the body prioritizes keeping blood levels stable, it may pull magnesium from bones and tissues to compensate. This means someone can have “normal” lab results while still being deficient at the cellular level. That’s why a symptom-based approach can often provide a clearer picture.

Signs of Low Magnesium Levels in the body  According to the National Institute of Health, low magnesium levels can cause:

• Muscle cramps

• Weakness and fatigue

• Irritability

• Sleep issues 

• Heart palpitations and abnormal heart rhythms.

• Numbness and tingling

• Anxiety

The Best Forms of Magnesium to Take

Not all magnesium supplements are created equal, and with so many over-the-counter options available, choosing the right one can be overwhelming. Some forms are better absorbed and serve different purposes. While this is not an exhaustive list, here are some of the most commonly used types of magnesium, along with their benefits:

• Magnesium Glycinate – One of the most bioavailable forms, known for its calming effects. It supports mental health, sleep, and muscle relaxation. (Formed when magnesium binds with glycine, an amino acid that enhances absorption.)

  
  

• Magnesium Taurate – Supports heart health and cardiovascular function, making it beneficial for those with high blood pressure or heart concerns. (A salt formed when magnesium combines with taurine, an amino acid.)

  
  

• Magnesium Citrate – Well-absorbed and commonly used to support digestion and relieve constipation. (Derived from citric acid, an organic acid that enhances magnesium’s solubility.)

  
  

• Magnesium Malate – Supports energy production and is often used by individuals with chronic fatigue or fibromyalgia. (Formed when magnesium binds with malic acid, an organic compound involved in the Krebs cycle for energy metabolism.)

  
  

• Magnesium L-Threonate – Notable for its ability to cross the blood-brain barrier, making it beneficial for cognitive function, memory, and mental clarity. (Derived from L-threonic acid, a metabolite of vitamin C.)

  
  

• Magnesium Chloride – Used both topically and orally. Topically, it helps relieve muscle cramps, soreness, and joint pain. Orally, it supports digestion, cardiovascular health, bone strength, and nerve function.

  
  

• Magnesium Sulfate – Commonly known as Epsom salt, it is primarily used in baths to ease muscle soreness, cramps, and inflammation. In medical settings, it is used to prevent seizures in conditions such as eclampsia.

  
  

• Magnesium Oxide – Used for short-term relief of constipation and acid reflux but has low bioavailability for increasing magnesium levels. While magnesium generally supports kidney health, excessive intake of magnesium oxide may contribute to mineral imbalances.

Each form of magnesium serves a specific purpose, and choosing the right one depends on individual health needs.

How Much Magnesium Do You Need?

According to the NIH,  the recommended daily intake of magnesium generally ranges from 310 to 320 mg for adult women and 400 to 420 mg for adult men, individual needs can vary. Factors such as age, stress levels, medications, digestive health, and chronic conditions may increase magnesium requirements. It’s important to note that these values represent general guidelines for daily intake from both food and supplements combined.

If you're considering supplementation, start with dietary sources first and discuss any higher-dose supplements with a healthcare professional. Excess magnesium from supplements (particularly magnesium oxide) can cause digestive discomfort like diarrhea, so personalized guidance is a key factor.

How to Maintain Healthy Magnesium Levels?

• Dietary Sources: Include magnesium-rich foods such as leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), whole grains, dark chocolate, avocados, legumes, tofu, salmon, mackerel and even bananas offer a mild contributor to magnesium.

• Lifestyle Factors: Several factors can deplete magnesium from the body, including chronic stress, which increases magnesium excretion through urine, and a poor diet low in magnesium-rich foods. Alcohol consumption, certain medications (like diuretics and long term use of Proton Pump Inhibitors), excessive sweating, digestive disorders (e.g., Crohn’s disease or Irritable Bowel Syndrome), and aging can also contribute to magnesium depletion. These factors can reduce magnesium levels over time, making supplementation or dietary adjustments necessary

  
  

Conclusion

Next time you walk down an aisle in your pharmacy, grocery store, or shop online, hopefully, you’ll have a clearer idea of the type of magnesium that can benefit your health. Just remember—magnesium is essential for numerous bodily functions, and many people are unknowingly deficient due to poor dietary intake and the limitations of standard blood tests. Choosing the right form of magnesium, whether through food or supplements, can support energy levels, muscle function, heart health, and mental well-being. If you experience symptoms of deficiency, consider increasing your intake and consulting a health professional for personalized guidance.

References: 

1. Veronese, N., Watutantrige-Fernando, S., Luchini, C., Solmi, M., Sartore, G., Sergi, G., ... & Maggi, S. (2023). The integral role of magnesium in muscle integrity and aging: A comprehensive review. Nutrients, 15(15), 5127. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10745813/

2. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://www.mdpi.com/193688

3. Barbagallo, M., & Dominguez, L. J. (2010). The role of magnesium in neurological disorders. Nutrients, 2(7), 733–752. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/

4. Fang, X., Han, H., Li, M., Liang, C., Fan, Z., Aaseth, J., ... & Wang, H. (2016). Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: A dose–response meta-analysis of prospective cohort studies. BMC Medicine, 14(1), 210. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z

5. Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362–370. https://www.sciencedirect.com/science/article/abs/pii/S0306987706001034

6. Tarleton, E. K., & Littenberg, B. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS ONE, 12(6), e0180067. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

7. Tam, M., Gómez, S., González-Gross, M., & Marcos, A. (2003). Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition, 57(10), 1193–1197. https://doi.org/10.1038/sj.ejcn.1601689

8. Kolanu, BR, Vadakedath, S., Boddula, V., & Kandi, V. (2019). Activities of serum magnesium and thyroid hormones in pre-, peri-, and post-menopausal women. Cureus, 11 (2), e4259. https://doi.org/10.7759/cureus.4259

9. ScienceDirect Topics. (n.d.). Magnesium blood level – an overview. Retrieved May 31, 2025, from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/magnesium-blood-level

10. National Institutes of Health, Office of Dietary Supplements. (2022, March 29). Magnesium – Consumer fact sheet. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

Disclaimer:

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. While magnesium plays a vital role in overall health, individual needs may vary. Always consult with a qualified healthcare professional before starting any new supplement, especially if you have existing health conditions, take medications, or are pregnant or nursing. The content in this blog does not replace professional medical guidance, diagnosis, or treatment.

Have you tried magnesium supplements? What’s your experience? Share your thoughts in the comments below!

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