When it comes to mineral supplements, magnesium is the star of the show. As a favourite of practitioners, there’s a very good reason why you’ll often find magnesium at the top of many natural health prescriptions. It can feel overwhelming to know whether you’re getting enough magnesium or choosing the right one for you. We’ve put together a quick guide on when and how to use magnesium for the best results.
Are You Getting Enough Magnesium? Why Diet Alone Might Not Cut It
While you can find long lists of magnesium-rich foods online, the unfortunate truth is that most of us are no longer getting adequate amounts of magnesium from diet alone. Why is that? While it can vary by region, modern farming practices have depleted soils of magnesium and other essential minerals, affecting the nutritional quality of the food grown in them.1
If you’re eating a well-balanced diet with plenty of fresh produce like leafy green vegetables, but you’re still experiencing symptoms like suboptimal energy, muscle tension, or poor sleep quality, consider taking a magnesium supplement.
How to Choose the Right Magnesium for You
Let’s take a look at the best forms of magnesium and which one is the most suitable and effective for your needs:
Magnesium Glycinate
What is it?: Magnesium bound to the amino acid glycine for better absorption. Glycine also supports healthy sleep.2
When to consider: Ideal if you're seeking a well-absorbed, gentle-on-the-stomach magnesium that promotes calmness, supports healthy sleep patterns, aids muscle relaxation, and maintains a healthy nervous system function.
Magnesium Citrate
What is it?: A magnesium salt combined with citric acid, making it highly soluble and easily absorbed in the small intestine.
When to consider: Ideal for supporting healthy blood glucose and carbohydrate
metabolism,3 reducing muscle cramps, and promoting muscle relaxation.
Magnesium Orotate
What is it?: A magnesium salt of orotic acid, known for enhancing cellular uptake, especially in tissues like the heart.
When to consider: A standout for supporting healthy heart function and maintaining energy production.4
Magnesium Ascorbate
What is it? A combination of magnesium and ascorbic acid (a form of vitamin C), this type of magnesium is highly bioavailable and readily absorbed in the gastrointestinal tract. The ascorbate component improves solubility and offers additional antioxidant support.
When to consider: Ideal for those seeking magnesium support for muscle tension, nervous system function, and energy production, along with the immune and antioxidant benefits of vitamin C.5
Magnesium Oxide
What is it? An inorganic magnesium salt that is only partially absorbed, with most remaining in the gut.
When to consider: Magnesium oxide has an ‘osmotic effect’ meaning it draws water into the intestines, helping to ease bowel movements.6 It is also beneficial in supporting healthy glucose metabolism.
The Best Time to Take Magnesium: Aligning With Your Goals
When is the best time to take magnesium? The ideal timing depends on your wellness goals..
- For improved sleep quality: Take magnesium 30 minutes to an hour before bedtime.
- For muscle recovery: If you're looking to support recovery after an intense workout, take your supplement about an hour post-workout.
- For general wellbeing: Consistency is key with magnesium supplementation.
Most importantly, since magnesium is a water-soluble mineral, it needs to be replenished daily to maximise its benefits.
What to be Aware of When Taking Magnesium
Pay attention to the dosage
When you discover a supplement that provides benefits, it can be tempting to increase the dosage. However, more is not always better. Always follow the recommendations of your healthcare practitioner and the dosage instructions on the packaging.
Be aware of potential interactions
Although magnesium supplements are safe, it’s important to update your healthcare practitioner of any new supplements in case of potential interactions with medications.
Magnesium can be a game-changer for optimal wellbeing
If you're running low, be sure to reorder—otherwise, you may notice the difference!
Magnesium is a heavy hitter when it comes to health, offering benefits for mood, sleep, energy, heart health, and muscle recovery. Choose the right magnesium for your needs, adhere to the recommended dosage, and let magnesium work its magic!
To assist you in finding the right product, explore the selection of magnesium offerings from Micronutrition below:
Interested in learning more? Sign up for our monthly e-newsletter or read more great articles from Micronutrition.
This article was written by Sophia Power, Clinical Nutritionist.
References:
- Rosanoff A. Changing crop magnesium concentrations: Impact on human health. Plant and Soil 2012;368:139-153.
- Kawai N, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology 2015;40(6):1405-1416.
- Xu L, et al. Effects of magnesium supplementation on improving hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes: a pooled analysis of randomized controlled trials. Front Nutr 2022;9:1020327.
- Hadj A., et al. The principles of metabolic therapy for heart disease. Heart, Lung & Circulation 2003;12(2):S55-S62.
- Jamshidovich AS. Ascorbic acid: its role in immune system, chronic inflammation diseases and on the antioxidant effects. European Journal of Modern Medicine and Practice 2023;3(11):57-60.
- Mori H, et al. Magnesium oxide in constipation. Nutrients 2021;13(2):421.