Why is magnesium so important and could you be deficient?
Magnesium participates in over 300 enzymatic reactions in the body (de Baaij et al., 2015). It is the fourth most abundant mineral in the body and essential for virtually every organ system.
Magnesium's roles in the body:
- Muscle relaxation and contraction
- Nervous system function
- Energy production (ATP synthesis)
- Protein synthesis
- Bone health
- Blood sugar regulation
- Blood pressure regulation
- Sleep quality
Deficiency prevalence:
- An estimated 50-80% of people in the Western world don't get enough magnesium
- In Estonia, the problem is especially acute during winter
- Soil has become depleted of magnesium due to intensive agriculture
- Stress, caffeine, and alcohol increase magnesium excretion
What are the symptoms of magnesium deficiency?
Early signs:
- Muscle cramps and twitches
- Fatigue and low energy
- Sleep disturbances
- Anxiety and restlessness
- Headaches
- Nausea
Long-term deficiency:
- Reduced bone density
- Heart rhythm disorders
- High blood pressure
- Insulin resistance
- Depression
- Migraines
Which magnesium form is best for you?
There are many forms of magnesium and they differ significantly in absorption, tolerability, and specific benefits.
Magnesium Glycinate
- Absorption: Very good
- Tolerability: Excellent (does not cause diarrhea)
- Special benefit: Calming effect, sleep support
- Best for: Anxiety, stress, sleep
- Dose: 200-400mg elemental magnesium
Magnesium Citrate
- Absorption: Good
- Tolerability: Good (diarrhea at high doses)
- Special benefit: Versatile, good value
- Best for: General magnesium supplementation
- Dose: 200-400mg elemental magnesium
Magnesium Oxide
- Absorption: Low (~4%)
- Tolerability: Often causes diarrhea
- Special benefit: Constipation relief
- Best for: Constipation only, not general supplementation
- Dose: 400-800mg
Magnesium L-Threonate
- Absorption: Good
- Special benefit: Crosses blood-brain barrier — brain support
- Best for: Cognitive function, memory
- Dose: 1500-2000mg (144mg elemental Mg)
Magnesium Malate
- Absorption: Good
- Special benefit: Energy production, muscle pain
- Best for: Fibromyalgia, chronic fatigue, energy
- Dose: 200-400mg elemental magnesium
Magnesium Taurate
- Absorption: Good
- Special benefit: Heart health, blood pressure
- Best for: Cardiovascular support
- Dose: 200-400mg elemental magnesium
How to choose magnesium based on your goals?
| Goal | Best Form | Dose |
|---|---|---|
| Sleep and relaxation | Glycinate | 200-400mg evening |
| General health | Citrate | 200-400mg daily |
| Anxiety and stress | Glycinate | 200-400mg daily |
| Muscle cramps | Citrate or Malate | 300-400mg daily |
| Brain and memory | Threonate | 1500-2000mg daily |
| Heart health | Taurate | 200-400mg daily |
| Constipation | Oxide | 400-800mg |
| Fibromyalgia | Malate | 300-400mg daily |
When and how to take magnesium?
Timing:
- Morning: Citrate, Malate (energy)
- Evening: Glycinate (sleep support)
- With food: Improves absorption and reduces GI irritation
Interactions:
- Don't take with zinc (they compete for absorption)
- Don't take with antibiotics (space 2 hours apart)
- Don't take with thyroxine (space 4 hours apart)
Side effects:
- Diarrhea (especially oxide and citrate at high doses)
- Nausea (take with food)
- Excessive drowsiness (glycinate — take in evening)
Explore our magnesium selection and find the right product for your goals.
Summary
Magnesium is an essential mineral with widespread deficiency:
- Glycinate: Best for sleep, stress, and anxiety
- Citrate: Best for general supplementation, good value
- Threonate: Best for brain and memory
- Malate: Best for energy and muscles
- Taurate: Best for heart health
- Oxide: Only for constipation
- Dose: 200-400mg elemental magnesium daily
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Read more: Magnesium: A Science-Based Guide
References
1. de Baaij JHF, Hoenderop JGJ, Bindels RJM. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46.
2. Boyle NB, Lawton C, Dye L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429.
3. Firoz M, Graber M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257-262.
4. Schuette SA, Lashner BA, Janghorbani M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435.
5. Schwalfenberg GK, Genuis SJ. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 4179326.
