Magnesium is one of the most abundant minerals in the body and is required for over 300 different enzymatic reactions. It has been shown to treat depression, reduce inflammation, aid sleep and digestion, and regulate nerve and muscle function. Magnesium comes in many forms, including malate, citrate, glycinate, and oxide—each one is absorbed differently and has a different function. 

The basics of magnesium

Macronutrients often dominate discussions about nutrition—so much so that it can sometimes seem like protein, carbs, and fat are all that matter. Micronutrients, however, are crucial (and underrated) aspects of your diet. Your body cannot produce micronutrients like magnesium and must rely on dietary sources to meet your nutritional needs. 

Magnesium is readily found in many fruits, vegetables, nuts, and seeds, but some studies show that 68% of American adults still aren’t getting enough. 

Common forms of magnesium

Magnesium citrate

Magnesium citrate is one of the more easily absorbed forms of magnesium.  As the name suggests, this type of magnesium is often found in citrus fruits and is formed when magnesium binds with citric acid.  

Magnesium L-threonate

This magnesium is unique because it’s the only kind known to cross the blood-brain barrier, making it particularly good at boosting brain health. Research has shown that magnesium L-threonate supplements can improve memory, learning,  and cognition. 

Magnesium oxide

This is one of the most inexpensive and commonly available types of magnesium for a reason. Magnesium oxide is very poorly absorbed—some estimates show only 5% of it gets absorbed into the bloodstream, while 95% of it remains in the gut. This makes magnesium oxide a great choice for relieving constipation, but if you’re hoping to reap the heart, brain, and muscle benefits of magnesium, you’re better off choosing a different type. 

Magnesium taurate

Magnesium taurate can effectively lower blood sugar levels, and some animal research studies have shown that it can also have promising results when used to lower high blood pressure—though further research is needed to establish whether this effect carries over to humans. 

Magnesium glycinate

When you combine elemental magnesium and the amino acid glycine, you create magnesium glycinate. It’s one of the best-absorbed types and has less of a laxative effect when taken in supplement form. This form of magnesium is known for its impact on mood and is often recommended to promote good sleep, reduce anxiety, and create a sense of calm.

Magnesium malate

Magnesium malate is a combination of magnesium and malic acid. Because malic acid is effective in treating pain and fatigue in fibromyalgia patients, this type of magnesium is sometimes used to help reduce the symptoms of fibromyalgia and chronic fatigue.  This form also helps ATP production, which provides energy to the cells in your body. 

Magnesium chloride

Magnesium chloride is also well-absorbed, making it a common choice for raising low magnesium levels. This compound helps regulate blood pressure, volume, and fluid balance. 

Magnesium sulfate

Magnesium sulfate, or Epsom salt, is commonly added to bathwater to create a soothing soak. This compound, formed by combining magnesium, oxygen, and sulfur, is thought to help relax sore muscles.  

Magnesium’s role in the body

Magnesium is involved in over 300 enzyme systems and is essential for a robust immune system, a healthy heart, and strong bones.

Magnesium helps muscles relax and also helps move calcium and potassium ions across the membrane of cells. This affects muscle contraction and contributes to maintaining the heart’s regular rhythm.

Magnesium also plays a role in developing bone structure, synthesizing DNA, and maintaining regular blood glucose levels. It’s a crucial mineral that your body can’t make on its own.

What can magnesium help with?

Sleep

Although most of us are well-versed in melatonin’s role in the sleep cycle, magnesium may also play a role in making it easier to fall asleep and improving your sleep quality. Magnesium can also help you get a good night’s rest by addressing other issues that may be interfering with your z’s, like anxiety, muscle pain, or restless leg syndrome.    

Restless legs

If restless legs are causing your sleep troubles, magnesium may help. Restless leg syndrome is a condition in which your legs feel deeply uncomfortable or even painful, and the sensation only disappears when you move your legs—only to feel discomfort again a few minutes later. Some research shows that restless legs can be caused by magnesium deficiency, and supplementing with magnesium may relieve and reduce the sensation of restless legs.  

Muscle relaxation

Calcium helps muscles contract, and magnesium helps them relax. Without adequate magnesium levels, your muscles may feel chronically tight, tense, and stiff. Although Epsom baths are often recommended to soothe sore muscles, debate exists about how well magnesium is absorbed through the skin. A better option for using magnesium to release sore muscles is to increase your magnesium-rich foods or take a magnesium supplement.

Mood

Magnesium has a substantial impact on your mood and mental health. Having low levels of this vital electrolyte can lead to depression, apathy, agitation, and confusion, and studies have shown that magnesium supplementation is an effective way to treat depression and anxiety. 

Inflammation

Inflammation can contribute to a wide variety of illnesses, including gastrointestinal diseases, autoimmune diseases, mental illness, and cancer. Magnesium plays a vital role in reducing inflammation, and one review of existing research concluded that magnesium may “significantly reduce” inflammatory markers.  

Magnesium and diet

Although magnesium supplements are easy to find in drugstores and pharmacies, ensuring your diet is full of magnesium-rich foods is almost always better since you can also take advantage of their other micronutrients. 

Here are a few of the top magnesium-rich foods:

Item	Magnesium content (per 100 g)
Pumpkin seeds	550 mg
Chia seeds	335 mg
Cashews	292 mg
Almonds	270 mg
85% dark chocolate	228 mg
White beans	190 mg
Cooked spinach	87 mg
Lima beans	74 mg

Are you getting enough magnesium?

Low magnesium presents with a variety of different symptoms, including:

• Fatigue
• Depression
• Muscle spasms of weakness
• Insomnia
• Irritability
• Headaches
• Tremors

How much magnesium is enough?

The recommended daily intake of magnesium varies depending on age and gender. Men 19-30 are advised to get at least 400 mg daily, while men 31 and older need 420 mg. 

Women require less magnesium than men: 310 mg for women 19-30 and 320 mg for women 31 and older. Pregnant women need an additional 40mg each day. 

Magnesium is a must

The next time you’re scoping out nutrition labels to find out the protein or carb content of your favorite food, scan a little further down and check out the magnesium content, too. Boosting your magnesium intake is a great way to ensure you’re getting enough to keep your mood boosted, your muscles relaxed, and your heart healthy.