Magnesium is involved in over 300 processes in the body, yet most of us are not getting enough. Magnesium is a vital mineral for human health, and plays a crucial role in over 300 bodily functions. It is essential for maintaining healthy nerves and muscles, supporting a strong immune system, and keeping the heart beating steadily. It also contributes to strong bones, helps regulate blood sugar levels, and aids in the production of energy and protein.
Do you have any of these symptoms?
- Can’t sleep
- Feel anxious or stressed
- Low energy
- Headaches
- Period pain
- Muscles cramp
- Eye twitching
- Blood sugars off
- Tight muscles
- Joint and ligament inflexibility
- Brain fog
Then you may need more Magnesium (Mg).
Why is magnesium so important?
Nerve and Muscle Function: Magnesium helps regulate nerve impulses and muscle contractions, preventing cramps and spasms.
Heart Health: It plays a key role in maintaining a healthy heart rhythm and regulating blood pressure.
Bone Health: Magnesium is crucial for building and maintaining strong bones and teeth.
Blood Sugar Regulation: It helps the body process glucose and may help reduce the risk of insulin resistance.
Energy Production: Magnesium is involved in energy production within cells.
Protein Synthesis: It’s necessary for the creation of proteins, which are essential for building and repairing tissues.
Strategies to support magnesium levels
1.Diet:
Incorporate magnesium-rich foods like fatty fish, leafy green vegetables, avocado, banana, nuts, seeds, legumes, whole grains and dark chocolate into your diet. Some recipes include:
- Add cocoa powder and avocado to your morning smoothie
- Chocolate Avocado Truffles
- Chocolate avocado pudding – add some protein powder to made a complete breakfast or lunch
- Coconut Lime Seared Salmon
- Super Sprout Chicken Salad
2. Supplements:
Magnesium supplements can be helpful if dietary intake is insufficient – see below for more details.
3. Check if any of your medications are depleting your magnesium
If you are, or have been, taking ADHD medications, antibiotics. antidepressants, hearts medications (eg statins, BP meds, proton pump inhibitors), chemo or other cancer drugs, these may have depleted your magnesium. Check with your doctor whether you need to increase your supplementation.
4. Epsom salt baths
Epsom salts are a form of magnesium (magnesium sulfate) that can be absorbed into the body via the skin. Another good form is Magnesium Chloride salt. Choose high quality salts. 2 or 3 drops of essential oil can be added as well, for more of a spa experience.
For a standard sized bath, add an appropriate amount of epsom salts for your weight:
- Up to 27 kg – 1/2 cup
- 27 to 45 kg – 1 cup
- 45 to 68 kg – 1.5 cups
- 68 to 90 kg – 2 cups
- and so on
For a foot bath, add about 1 cup.
4. Magnesium oil (transdermal body lotion)
Applied to abdomen or areas of pain for quick absorption. Contact Suzanne for our locally made version.
Supplementation
Consult with a healthcare professional if you are not sure how to start and what sort of magnesium to take. It is also important to check if your current medications are compatible with magnesium supplements.
Dosage
According to WebMD, the RDAs are:
| CHILDREN | ||||
| 1-3 years | 80 mg/day | |||
| 4-8 years | 130 mg/day | |||
| 9-13 years | 240 mg/day | |||
| ADULTS | FEMALES | Pregnant | Breastfeeding | MALES |
| 14-18 years | 360 mg/day | 400 mg/day | 360 mg/day | 410 mg/day |
| 19-30 years | 310 mg/day | 350 mg/day | 310 mg/day | 400 mg/day |
| 31 years + | 320 mg/day | 360 mg/day | 320 mg/day | 420 mg/day |
Forms
Some forms of magnesium are not well absorbed and can cause loose stools. These include oxide, dihydroxide, sulfate, aspartate and carbonate. Some recommended options are:
Magnesium Citrate
Magnesium citrate is one of the most commonly used forms of magnesium because it generally has the lowest cost. It is considered to be a reasonably bioavailable form of magnesium. It has better absorption to oxide and carbonate forms, but inferior to cellular uptake of the more modern chelated forms such as glycinate, aspartate and magnesium taurate. Magnesium citrate is a magnesium preparation in salt form with citric acid. This form of magnesium has more laxative properties when given in higher dosages than the other forms below.
It is one of the only naturally acidic forms of magnesium because it bonds to citric acid, a common food additive in citrus fruit. Mag citrate is the best for aiding bowel movements and supporting oxalate metabolism. It may also be helpful for kidney stones which develop due to high levels of dietary oxalates.
- Digestion: constipation
- Urinary: urinary tract infections, diuretic, kidney stone prevention
Magnesium Taurate – Specifically for Heart, brain, eye and CNS
- Neurological: anxiety, apathy, epilepsy, hyperactivity, insomnia (or low quality of sleep), irritability, learning,
- Visual: diabetic retinopathy, cataracts, macular degeneration
- Cardiovascular: arrhythmia, congestive heart failure, hypertension,
Magnesium Glycinate
Magnesium glycinate is made up of magnesium and amino acid glycine. It is thought to be one of the most bioavailable forms of magnesium. It is gut-friendly, making it a perfect choice if you have diarrhea when taking magnesium. It is the most commonly recommended option for hypomagnesemia or clinically diagnosed mag deficiency.
- Digestion: inflammatory bowel disease, hypochlorhydria
- Metabolism: energy production, fatigue, hypoglycaemia
- Musculoskeletal: helps improve muscle tone & strength, promotes healing, gout, R. arthritis
- Neurological: anxiety/panic disorders, epilepsy, sleeping disorders, schizophrenia
Magnesium Potassium Aspartate
- Musculoskeletal: restless leg syndrome, Magnesium Potassium Aspartate may increase the capacity for prolonged exercise by up to 50%. Athletic performance, stamina. May strengthen bones and teeth.
Magnesium Malate
Magnesium malate is a form of magnesium bonded to malic acid. It naturally occurs in many foods, especially in fruits. Malic acid is a key component of the Krebs Cycle, which is the biological process responsible for making ATP energy.
Thus mag malate is a great option for improving energy-related disorders, including chronic fatigue syndrome and depression. According to a 2011 study published in Orvosi Hetilap, mag malate may help to improve your blood sugar and support a healthy magnesium-calcium balance (33).
L-Threonate
Magnesium L-threonate is commonly used for brain and mental health. It may assist long-term memory, learning, and cognitive performance. It may help to improve brain fog, depression, and anxiety.
Chloride
Magnesium chloride may help with detoxification and healthy kidney function. It is an electrolyte, so is good the nervous system. With other electrolytes, it may be beneficial for proper muscle contractions, blood pressure control, and brain health. Chloride may also support stomach acid production and proper digestion.
References
One website with a wealth of more detailed information is Dr Jockers website:
- Health benefits of magnesium
- 10 signs of magnesium deficiency
- 12 best foods for magnesium, includes info on supplementation
Information on best forms for various issues came from Douglas Labs and Dr Jockers.
Parts of this overview were generated with the help of AI. It is supported by the information across the web and Google’s knowledge graph. Search “The value of magnesium in the human body” July 2025.
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