Do you often feel fatigued, experience muscle cramps, or struggle with sleep? If so, your body might be signalling a magnesium deficiency. Yes, despite being one of the most important minerals for human health, magnesium is often overlooked in daily nutrition. It plays a critical role in over 300 enzymatic functions, including muscle function, nerve transmission, bone strength, and energy production.
Yet, studies suggest that nearly 50% of people don’t get enough magnesium from their diet. However, you can boost your magnesium levels naturally through food and supplements. But not all magnesium is created equal—different types serve different purposes. Let's understand!
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What is magnesium?
Magnesium is an essential mineral that the body requires for various physiological processes. It supports heart health, regulates blood sugar levels, enhances brain function, and plays a key role in muscle and nerve activities. Since the human body does not produce magnesium, it must be obtained from food sources or supplements.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but generally, adult men need around 400–420 mg per day, while adult women require about 310–320 mg.
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"Magnesium is something I always get checked in any of my patients and clients who complain of fatigue and loss of appetite, says Dr Prarthana Shah, MBBS, MSc, Integrative Health Coach, Founder, Buova. "Magnesium plays a big role in our metabolism, and it’s important to identify any deficiencies."
The health expert continues, "I always ask people to eat foods rich in magnesium, such as spinach and almonds. But sometimes it’s also important to take supplements."
Types of magnesium and their benefits
Magnesium Citrate
Magnesium citrate is a form of magnesium bound to citric acid, a compound naturally found in citrus fruits. It is one of the most popular and highly absorbable forms of magnesium, making it a common choice for supplementation.
Magnesium Citrate benefits
Eases constipation: It works as an osmotic laxative, pulling water into the intestines to soften stools and promote regular bowel movements.
Aids digestion: Helps regulate stomach acid levels, reducing acid reflux and indigestion.
Supports muscle health: Plays a crucial role in muscle contraction and relaxation, preventing cramps and spasms.
Promotes relaxation and sleep: Regulates neurotransmitters like GABA, which help calm the nervous system, reduce stress, and improve sleep quality.
Magnesium Glycinate
Magnesium glycinate is a form of magnesium combined with glycine, an amino acid known for its calming properties. It has high bioavailability, meaning the body absorbs it well without causing digestive distress.
Magnesium Glycinate benefits
Promotes relaxation and reduces anxiety: Glycine has a calming effect on the brain, helping to ease stress and promote mental well-being.
Improves sleep quality: Even magnesium glycinate helps regulate neurotransmitters that promote restfulness and foster better sleep.
Supports heart health: It also regulates blood pressure and prevents irregular heart rhythms.
Reduces muscle cramps and soreness: Furthermore, it is good for athletes and those with chronic pain, reducing muscle tension and discomfort.
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Magnesium Oxide
Magnesium oxide is a form of magnesium combined with oxygen. It has a lower absorption rate but is commonly used as a remedy for digestive and heartburn issues.
Magnesium Oxide benefits
Eases acid reflux and indigestion: It acts as an antacid, neutralising stomach acid for digestive relief.
Treats constipation: Magnesium oxide also functions as an osmotic laxative by pulling water into the intestines for smoother bowel movements.
Supports nerve health: It regulates nerve signals and may help prevent migraines.
Promotes strong bones: Lastly, it works alongside calcium and vitamin D to maintain bone density and strength.
Dr. Shah also adds, "There are types of magnesium, and some are very beneficial. Magnesium citrate, for example, is found in citrus. It’s useful as a laxative and as a calming agent. Magnesium oxide, on the other hand, is useful for digestive complaints and constipation. Magnesium chloride is another one that’s absorbed very easily orally. It’s useful to treat heartburn and constipation."
"Magnesium is a critical mineral that supports many biochemical reactions in the body and is essential for overall health and well-being. For stress management and poor sleep, Magnesium Glycinate and Magnesium Taurate supplements are highly beneficial. Additionally, Magnesium Glycinate can assist with muscle spasms, sprains, and nerve pain. Magnesium Citrate and Magnesium Hydroxide are effective supplements for these issues," explains Dr. Smitha Nambiar, MBBS, DipIBLM, General and Lifestyle Physician.
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Other common forms of magnesium and their use
Magnesium L-Threonate: This form is highly effective for brain health as it crosses the blood-brain barrier, enhancing cognitive function, memory, and learning. It is often used to support brain ageing and neurological health.
Magnesium Malate: Known for its role in energy production, this type of magnesium helps reduce muscle fatigue and soreness. It is commonly used by individuals with chronic pain conditions like fibromyalgia and those needing muscle recovery support.
Magnesium Chloride: Easily absorbed through the skin, magnesium chloride is commonly found in topical sprays, lotions, and bath salts. It helps with muscle relaxation, stress relief, and skin hydration while replenishing magnesium levels effectively.
Magnesium Taurate: A heart-friendly form of magnesium that combines with taurine, an amino acid known for cardiovascular benefits. It helps regulate blood pressure, support heart function, and improve overall circulation.
Best food sources of magnesium
Magnesium types are primarily available in supplement form, while magnesium can be found in various foods. Including magnesium-rich foods in your diet helps support overall health. Here are some of the best natural sources:
Nuts and seeds: Some of the best sources of magnesium are nuts and seeds, including almonds, cashews, pumpkin seeds, sunflower seeds, and chia seeds.
Leafy greens: Spinach, kale, swiss chard, collard greens, and other green leafy vegetables are also excellent options.
Legumes and beans: Black beans, lentils, chickpeas, and edamame can also be incorporated for a magnesium-rich diet.
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Fruits and vegetables: Other magnesium sources feature bananas, avocados, figs, and sweet potatoes.
Dairy and protein sources: Yoghurt, cheese, eggs, salmon, and chicken provide essential nutrients, along with magnesium.
Dark chocolate and other sources: Dark chocolate with 70%+ cocoa, tofu, and magnesium-rich mineral water are other supplements for magnesium.
