Magnesium is a health buzzword right now, but what actually happens when you add magnesium to your body, and should we all be taking a magnesium supplement?
Magnesium has been found to regulate neurotransmitters that have a calming effect on the brain, relax the muscles, and keep the heart and blood vessels healthy. However, with so many different supplements on the market, it can be tricky to know which to pick.
To find out more, we sat down with Amy Davies, a registered dietitian and nutritionist based in New Orleans, Louisiana, and Janelle Connell, a registered dietitian and translational science nutritionist at Viome Life Sciences.
What happens to your body when you add magnesium to your diet?
“Magnesium plays a role in hundreds of different reactions in the body, including processes like muscle function, energy production, and your circadian rhythm. Therefore, adequate intake of magnesium is linked to better sleep, improved muscle recovery, and reduced stress,” says Davies.
"Magnesium is an essential mineral that acts as a cofactor in more than 300 enzymatic reactions throughout the body. Unfortunately, most Americans consume less magnesium than is recommended, which is why magnesium supplements have become so popular,” adds Connell.
“Studies show that magnesium can help with muscle cramps and tension, occasional constipation, anxiety, sleep quality, and support healthy blood pressure and blood sugar regulation. Think of it as a helpful tool, not a miracle cure. If you’re dealing with chronic insomnia or severe anxiety, magnesium alone may not resolve these issues if there are underlying causes,” she says.
Should we all be taking magnesium supplements, and who should avoid them?
“First and foremost, always discuss an individualized supplement protocol with your health practitioner,” Davies advises. “Many people may not need a supplement because you can easily get enough magnesium through food. However, certain groups of people may benefit from supplementation, including those with high stress, those who engage in frequent exercise, and people who may not be eating a nutritious diet.”
“People who have kidney disease, or those who are on certain antibiotics and diuretics, should avoid magnesium supplements,” Davies adds.
One quick Google will tell you, however, that choosing a magnesium supplement isn’t that simple. "Magnesium glycinate is your best bet for sleep, anxiety, and muscle relaxation due to its calming effects,” explains Connell. “Magnesium citrate works well for occasional constipation since it draws water into the intestines. And magnesium L-threonate is often used for cognitive health since it can cross the blood-brain barrier,” she adds.
Connell adds that these are some of the most common forms of magnesium, and what they are best for:
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 |
Take earlier in the day, as it may be energizing; good for exercise recovery |
Magnesium Taurate |
Cardiovascular health, blood pressure, heart palpitations |
Taurine supports heart function; good for cardiovascular system |
Good option for those with both magnesium deficiency and heart concerns |
What foods are naturally high in magnesium?
“There are plenty of plant-based foods that are naturally high in magnesium, including pumpkin seeds, chia seeds, spinach, cashews, almonds, black beans, and edamame,” says Davies.
How long does magnesium stay in your body?
“Magnesium is not stored in the body for long,” explains Davies. “The body tightly regulates magnesium levels, and any excess is typically excreted within a few hours to days. Unlike fat-soluble vitamins, it does not build up in the body over time, so adequate daily intake is important to keep levels optimal.”
"Your gut bacteria actually influence magnesium absorption, and magnesium in turn supports a healthy gut barrier. It's a two-way street: an imbalanced microbiome can contribute to magnesium deficiency, while adequate magnesium helps maintain the intestinal environment that supports the growth of beneficial bacteria," Connell adds.
"Caring for your gut microbiome is a foundational part of supporting your magnesium levels, and that starts with understanding your gut health.”
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