As a nutritionist, I often get asked: “What’s the one thing we should all be taking?”
And the honest answer is that it depends. From a functional medicine perspective, no two people are the same. We’re all biochemically unique, dealing with our own stress loads, health history, nutrient depletions and genetic nuances. There really is no one-size-fits-all.
But if I had recipe to choose one nutrient that almost everyone could benefit from in some form, it would be magnesium.
You may have heard of magnesium, and maybe even taken it yourself. But why is it so widely recommended, and how can it help with everything from sleep to stress, digestion to energy?
Let’s break it down.
What is Magnesium?
Magnesium is a mineral involved in over 300 biochemical reactions in the body. It contributes to energy production, nerve function, hormone synthesis, muscle relaxation, blood sugar balance, bone health and more.
One of magnesium’s most important qualities is its role in relaxation. Whether it’s loosening tight muscles, calming a wired nervous system, easing digestive discomfort or helping you drift off to sleep, magnesium helps the body switch off and reset.
Why Are We So Often Deficient?
Despite its importance, magnesium deficiency is incredibly common. That’s due to a combination of:
- Depleted soils, meaning even whole foods contain less than they once did
- Chronic stress, which depletes magnesium stores more quickly
- Refined and processed diets, which are low in magnesium
- Medications, alcohol and caffeine, which can reduce absorption or increase loss
- Digestive issues, which impair absorption even from good food
This is why magnesium is one of the first things I consider in clinic, especially for clients experiencing anxiety, fatigue, sleep issues, migraines, constipation or hormonal symptoms.
Food Sources of Magnesium
Magnesium is found in a variety of whole foods. Top sources include:
- Dark leafy greens like spinach and kale
- Nuts and seeds such as almonds, pumpkin seeds and sunflower seeds
- Whole grains including oats, quinoa and brown rice
- Legumes like lentils, chickpeas and black beans
- Avocado
- Bananas
- Dark chocolate
- Tofu
Even with a nutrient-dense diet, you may still need more support during times of high demand. This is where supplements can help.
Who Might Benefit from Magnesium?
Magnesium is one of the most useful nutrients to support symptoms such as:
- Stress, anxiety or feeling overwhelmed
- Poor or restless sleep
- Fatigue or burnout
- Digestive discomfort or constipation
- PMS, period pain or perimenopausal symptoms
- Tension headaches or migraines
- Muscle cramps or twitching
- Brain fog or low focus
It also plays a key role in blood sugar balance, making it helpful for those with insulin resistance or PCOS.
Forms of Magnesium: Which One is Right for You?
If you’ve ever browsed the supplement aisle and been confused by the different magnesium options, you’re not alone. There are many forms, each with slightly different benefits and uses.
Some high-quality products combine multiple forms in one blend to support absorption and offer a broader range of benefits. But if you're targeting something specific, it’s useful to understand what each form can do.
Magnesium Glycinate
A gentle and well-absorbed form, magnesium glycinate is ideal for nervous system support, anxiety, low mood and sleep disturbances. It is bound to glycine, a calming amino acid, making it perfect for anyone feeling overstimulated, exhausted or wired but tired. It’s also gentle on the digestive system. As someone with Crohn’s disease, this is the form I personally rely on.
Magnesium Citrate
Often used to ease muscle tension, magnesium citrate supports relaxation in both skeletal and smooth muscle. That includes the muscles of the digestive tract, making it helpful for constipation or sluggish bowels. It can have a mild laxative effect, so is best taken in the evening or under guidance.
Magnesium Taurate
This form is bound to taurine, an amino acid that supports cardiovascular function. Magnesium taurate is helpful for heart rhythm, blood pressure regulation, circulation and often feels calming for the nervous system. It can be a good option for people with palpitations, POTS or blood pressure issues.
Magnesium Malate
Magnesium malate is known for its role in energy production. It may be helpful for those with fatigue, fibromyalgia or muscle soreness. Malic acid, which it is bound to, plays a role in the Krebs cycle and ATP production. This form tends to be more energising and is often taken earlier in the day.
Magnesium Threonate
This is a newer form of magnesium that crosses the blood-brain barrier. It has been studied for its role in cognitive function, memory, brain fog and neuroplasticity. It may be particularly useful for those with cognitive symptoms, ageing concerns or neuroinflammation.
Magnesium Oxide
Magnesium oxide is a less absorbable form, but it does have a place in some situations. It is often used short term for relieving constipation, though it can cause loose stools or bloating in some people. This form is best used under practitioner guidance when the goal is to support bowel movements rather than increase systemic magnesium levels.
Transdermal Magnesium: An Alternative Route
For those who can’t tolerate oral supplements or need more targeted support, magnesium can also be absorbed through the skin.
This is known as transdermal magnesium, and it includes:
- Bath salts (Epsom salts or magnesium flakes)
- Foot baths (especially helpful if you don’t have access to a full bath)
- Magnesium sprays and creams
These are great options for muscle recovery, sleep support or stress reduction.
A Magnesium-Rich Smoothie Recipe
If you’re looking to increase your magnesium intake through food, this is one of my go-to smoothie recipes. It’s easy to digest, full of nourishing fats, fibre and minerals, and supports both energy and the nervous system.
Calm and Nourish Smoothie: Serves 1
Ingredients:
- 1 handful of spinach
- ½ avocado
- 1 tbsp pumpkin seeds
- 1 tbsp chia seeds
- ½ frozen banana
- 1 cup almond milk or oat milk
- A pinch of cinnamon
Blend until smooth and enjoy as a mid-morning or afternoon pick-me-up.
Final Thoughts
Magnesium is a complete support mineral that plays a role in so many systems of the body. While no supplement replaces a nourishing diet and lifestyle, magnesium can be a powerful ally in helping your body reset, repair and regulate.
Explore our range of magnesiums here. Molly is our in-house OG Registered Nutritionalist - send us a message and Molly can support where possible.
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