All About Magnesium and the best one for your health

Magnesium is an essential mineral required for muscles, nerves, bones and blood sugar regulation. 

Not getting enough magnesium may increase risk of health issues including high blood pressure, heart disease, stroke, type 2 diabetes, osteoporosis and migraines. 

For most healthy adults with normal kidney function, magnesium supplementation is generally quite safe. 

Dietary intake matters: foods high in magnesium include leafy greens, legumes, nuts, seeds and whole-grains. 

Magnesium plays many important roles in the body, including:

• Menstrual health – magnesium may assist in alleviating symptoms of PMS and reducing cramps and pain
• Pregnancy – magnesium is key to fetal development and can help reduce complications like preeclampsia
• Converting food into energy and maintaining healthy metabolism
• Regulation of the nervous system, which contributes to stabilising mood, reducing stress, and promoting better sleep. Magnesium has been linked to improved mood and may assist in anxiety and depression
• Maintaining normal muscle function, including the contraction and relaxation of muscles, which can help reduce cramps and spasms
• Cardiovascular health by regulating blood pressure and preventing heart disease. Did you know that woman may have a different ‘normal’ blood pressure range than has been previously thought? This sex difference in blood pressure comes down to the differences in physiology.
• Bone health – to assist in supporting bone density and preventing osteoporosis

Signs you might be low in magnesium include:

Due to the varied roles of magnesium, symptoms of deficiency are wide ranging but may include:

• Cramps and spasms, including restless legs
• Headaches and migraines
• Fatigue
• Numbness and tingling as magnesium effects nerve functioning
• Anxiety, depression, irritability
• Bone density issues
• Poor sleep and insomnia

There are many forms of magnesium (i.e., magnesium bound to different “partner” molecules), and they differ in how well they’re absorbed (bioavailability), where they act, side-effects, etc. 

Here are some of the prominent ones and what research/health-resources say about them:

Magnesium bound with citric acid. It is relatively well absorbed compared with some 

 Also has a mild laxative effect (draws water into the intestines). 

Magnesium bound to glycine (an amino acid). Regarded as high-bioavailability, gentle on digestion. 

Magnesium bound with malic acid (an acid involved in energy production). Some research suggests good absorption and utility for fatigue/muscle support. 

Magnesium oxide

An inorganic salt form. Has a high “elemental magnesium” amount by weight but lower absorption compared to some other forms. 

These are more specialised forms: e.g., threonate may cross the blood-brain barrier (for cognitive/brain support) in early research; taurate may support heart health. 

For external application (bath, soak) rather than oral supplementation. 

Bath…

Adding in Magnesium Flakes or Epsom Salts allows to you trans-dermally absorb magnesium through the skin and may help you feel relaxed, both mentally and physically.

Topically…

A topical spray is a quick and convenient way to boost your intake. Apply directly to areas of pain or just before bed to promote sleep.

There’s no one-size-fits-all “best” magnesium form. The right form depends on your individual needs, tolerance, health status, and whether your diet is sufficient.

If your primary goal is general magnesium support (you’re below the RDI or diet is low): choosing a well-absorbed form such as magnesium glycinate or citrate is a good starting point.

If you have sensitive digestion or side-effects from supplements: magnesium glycinate might be gentler.

If you have constipation or want a laxative effect: magnesium citrate (or oxide) may help. But note the laxative effect means absorption may be less efficient or you may experience diarrhoea.

If you have muscle fatigue, chronic pain or want energy support: magnesium malate (or a form with malic acid) may be considered.

If you’re focusing on sleep, anxiety or nervous-system calming: magnesium glycinate is often used.

If you have other conditions (heart health, cognitive/memory support, etc): some of the more specialised forms may be worth discussing with a practitioner.

If kidney function is impaired: supplementation should only be under medical supervision. 

Diet first! It’s best to focus on getting magnesium from food as much as possible – leafy greens, nuts/seeds, legumes, whole-grains. Supplements can help fill the gap but healthy eating is crucial. 

• Leafy greens – spinach, kale, chard
• Nuts and seeds – almonds, cashews, flaxseed, pumpkin seed
• Cacao powder – thought to be among the highest magnesium-rich food in the world
• Super seeds – chia seeds and hemp seeds
• Whole grains – brown rice, quinoa
• Fatty fish – salmon and mackerel
• Avocado
• Tofu
• Bananas
• Yoghurt

While magnesium supplementation is generally safe for healthy adults with normal kidney function, it isn’t risk-free.

Too much magnesium (especially from supplements) can cause diarrhoea, abdominal cramps, nausea and—in very high doses—irregular heartbeat or cardiac issues. 

 

The absorption of magnesium varies widely depending on the form. For example, one source notes that absorption rates can differ by more than 20-fold between forms. 

 

Just because a product is marketed as a “better” form doesn’t mean it’s necessarily better for you. As the Mayo Clinic notes: “choose the one you can afford, tolerate and obtain” rather than chasing exotic names. 

 

Supplements are not a substitute for overall diet and health support. They should be part of a broader approach (good food, managing stress, good sleep, etc). 

Magnesium is essential and supports many bodily functions (muscles, nerves, bones, blood sugar, cardiovascular).

Many adults may not get enough from diet alone.

There are several different forms of magnesium in supplements — absorption, cost, side-effects differ.

For general health, a well-absorbed form like magnesium glycinate or citrate is a strong choice; the “best” form depends on your individual goals.

Always check safety (especially if you have health conditions, reduced kidney function, are in the hospital or post-inpatient stay) and focus on diet first.