As a Chinese doctor specialized in functional medicine , I am no stranger to nutrient deficiencies. Unfortunately, close to 92% of people deficient in at least one nutrient. Magnesium deficiency is one of the most common. 

Magnesium is responsible for over 300 biochemical reactions and plays a role in everything from your sleep quality to your heart health.

But there’s a problem: most magnesium supplements on the market are filled with unnecessary fillers and additives that can actually hinder absorption. This means you won’t experience the full, extraordinary benefits you deserve!

In this post, I’ll guide you through the wonderful world of magnesium and how it can help you restore your health.

Why You Need Magnesium

Magnesium is like a conductor in your body, orchestrating a symphony of essential functions that keep your mind and body performing at their best. Maintaining healthy magnesium levels is crucial for overall wellness, and higher magnesium intake—through diet or supplementation—has been shown to provide a wide range of benefits:

Better Sleep
Magnesium is essential for the proper functioning of GABA receptors, which help regulate the sleep cycle. Supporting these pathways can help you say goodbye to restless nights and enjoy truly restorative sleep.

Stress Management
Feeling overwhelmed? Magnesium supports your body’s natural response to stress, promoting feelings of calm and relaxation. Forms like magnesium acetyl-taurate (Calm-Mag) work particularly well for the brain, supporting neurotransmitters like GABA and serotonin to help maintain balance during daily stress.

Improved Cognitive Function
Magnesium is essential for healthy cognition, memory, and learning. Adequate intake helps reduce brain fog, enhances mental clarity, and supports long- and short-term memory.

A Stronger Heart
Magnesium plays a crucial role in maintaining a healthy heart rhythm and stable blood pressure, contributing to overall cardiovascular health.

Energy and Metabolism Support
Magnesium is involved in energy metabolism, helping your cells produce and use energy efficiently throughout the day.

Blood Sugar Regulation
This mineral also helps regulate blood sugar, supporting metabolic health and overall wellbeing.

Bone Health
Magnesium contributes to bone density and strength, working alongside calcium and vitamin D to maintain a robust skeletal system.

Immune Function
Magnesium is important for the immune response, and clinical studies have shown that supplementation can improve symptoms in patients with conditions such as asthma.

In short, magnesium is vital for nearly every system in your body—from the brain to the heart, bones, and metabolism. Keeping your levels in check can help you sleep better, think clearer, manage stress, and maintain overall health.

Different Forms of Magnesium and Their Benefits

 

With so many magnesium supplements available, you may be wondering, “Which is the best form to take?” In this section, we discuss the main types of magnesium and their specific benefits to help you make an informed choice. Magnesium is often combined with other ingredients to enhance bioavailability or achieve targeted effects. Choosing the right form for your body ensures you get the maximum benefit. It’s important to note that not all magnesium supplements are created equal. Products sold in supermarkets, pharmacies, or on platforms like Amazon often vary in concentration, quality, and purity.

Independent testing by organizations like ConsumerLab has revealed significant issues with supplements purchased from Amazon, including 14 magnesium products that were mislabeled, containing less of the active ingredient than claimed or undisclosed contaminants.

Similarly, testing by supplement manufacturer NOW Foods on magnesium supplements sold on Amazon found prevalent inaccurate and misleading labeling, with many products failing to contain the materials or dosages stated on their labels. Counterfeit supplements are a rampant problem on Amazon, where verified and fake inventory is often co-mingled in warehouses, leading to deliveries of products that may include harmless fillers like rice or flour, or even dangerous substances. A 2022 study analyzing 30 dietary supplements from Amazon marketed for immune health (including some with magnesium) highlighted quality inconsistencies, such as undeclared ingredients or lower potency than advertised.

Low-quality producers in the supplement industry exacerbate these issues, often violating FDA's Current Good Manufacturing Practices (CGMP), resulting in adulterated products with unapproved pharmaceutical ingredients or false labeling—problems that have prompted numerous FDA warning letters to manufacturers for safety and quality violations.

These risks can lead to ineffective supplementation at best, or adverse health effects like toxicity from contaminants at worst. This is why it’s crucial to choose trusted, high-quality brands that undergo rigorous third-party testing, independent verification (such as by USP or ConsumerLab), and transparent quality control processes—avoiding the pitfalls of unregulated marketplaces and shady producers.

That's precisely why I partner with and recommend Life Extension: their products are backed by scientific research, manufactured under strict GMP standards, and frequently tested for purity and potency by independent labs, ensuring you get exactly what's on the label without the risks associated with Amazon sellers or low-end manufacturers.

Magnesium Threonate (Most Important)

Magnesium threonate is unique because it can cross the mitochondrial membrane, providing strong neurological support. It’s an excellent option for those experiencing depression, anxiety, or brain fog, as it supports healthy brain function, learning, and memory. 

👉 A trusted option I recommend is Life Extension's Neuro-Mag® Magnesium L-Threonate, 90 caps. Use code 70069851 for a 5% discount.
order today: https://cutt.ly/Magnesium_L-threonate_use_code_70069851

Why this supplement?
Higher quality and potency than typical store brands.

Magnesium Oxide

This is the most commonly used form in supplements. It has a low absorption rate (4%), but even with limited bioavailability, it can still help relieve occasional constipation.

Recommended product:
👉 Extend-Release Magnesium, EU – Essential Magnesium Nutrient with 6-Hour Formula
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Magnesium Citrate

Magnesium citrate has a laxative effect, drawing water into the intestines to help soften stools and make them easier to pass. With a 16% absorption rate, it is more effective than magnesium oxide.

• For chronic constipation, lower daily doses can help maintain regularity.

• For occasional relief, higher doses can provide faster results.

Recommended product:
👉  Extend-Release Magnesium, EU – Essential Magnesium Nutrient with 6-Hour Formula
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Magnesium Chloride

A combination of magnesium and chloride, this form is water-soluble, making it more easily absorbed in your gut for increased bioavailability. This is an excellent choice for anyone with leaky gut syndrome or needing enhanced magnesium absorption.

Magnesium Hydroxide

Magnesium Hydroxide is especially helpful for supporting healthy digestion and regular bowel movements. It can:

• Encourage healthy bowel movements

• Help relieve occasional constipation

• Promote regular GI function and gut health

• Deliver a gentle osmotic laxative effect

Regular, healthy bowel movements are essential for overall digestive wellness. Constipation can disrupt the gut’s natural balance and affect the microbiome. Taking 1–2 capsules of Magnesium Hydroxide can promote bowel regularity and support effective toxin elimination.

The formula is vegan, sugar-free, allergen-tested, and gluten-free.

👉  A trusted option I recommend is Life Extension's Magnesium Hydroxide, Magnesium Type for Constipation, 120 capsules. Use code 70069851 for a 5% discount.
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Magnesium sulfate

A combination of magnesium and sulfate (sulfur and oxygen) better known as Epsom salts. Even though epsom salts can also be taken to relieve constipation, most people use them as a foot or full body soak.Magnesium sulfate soaks and supplementation has been shown to relax restless leg syndrome and lower inflammation.

Magnesium Glycinate

This form of magnesium is bound to the amino acid glycine, which has a naturally calming effect on the body and brain. It’s an excellent choice for anyone looking to support better sleep and reduce anxiety. Magnesium glycinate also has a higher absorption rate and is less likely to cause a laxative effect compared with other forms, making it ideal for daily use and to help correct deficiencies.

Magnesium Acetyl Taurinate

Magnesium acetyl-taurate is a highly bioavailable form of magnesium, particularly beneficial for the brain and managing daily stress. It can:

• Encourage a healthy response to daily stress

• Support the activity of neurotransmitters like GABA and serotonin

• Promote feelings of relaxation and calmness

• Provide a form of magnesium that’s easier for the brain to utilize

Daily stress can leave you feeling overwhelmed, but this form of magnesium helps support a healthy stress response, helping you stay calm and focused.

Recommended product:
Calm-Mag – Magnesium Acetyl Taurinate

Magnesium oil

Similarly to magnesium sulfate, magnesium oil is placed directly on the skin for absorption. This is a fantastic choice for anyone struggling with headaches or gut dysfunctions since it can soothe digestive muscles to help relieve an upset stomach.

Dosage

For generally healthy adults, the recommended daily intake of magnesium is around 400 to 420 milligrams for men and 310 to 320 milligrams for women. However, individual needs may differ, and it is essential to consult with a healthcare professional before starting any supplementation regimen. They can evaluate your specific health status and guide you toward the right dosage.

To determine the best dosage for you, consider that the majority of your body’s magnesium is stored in your cells and bones, not your blood, this often contributes to the inaccuracy of conventional nutrient labs.

Once you have a baseline start at a low dosage, but make sure you are listening to your body. Gradually increase your amount over time as needed.

For healthy individuals, the NIH recommends the following daily recommended amounts :

• Infants to 6 months: 30 mg

• 7 to 12 months: 75 mg

• 1 to 3 years: 80 mg

• 4 to 8 years: 130 mg

• 9 to 13 years: 240 mg

• 14 to 18 years: 360 mg for women; 410 mg for men

• 19 to 30 years: 310 mg for women; 400 for men

• 31+: 320 mg for women; 420 mg for men

• During pregnancy: 350 to 360 mg

• While breastfeeding: 310 to 320 mg

Just remember, that even though magnesium is safe to take, large amounts could potentially cause GI upset and diarrhea.

Foods High in Magnesium

While the best and most natural approach is through a balanced diet rich in magnesium-containing foods, the supplements can be a convenient way to boost your magnesium intake if you have some underlying issues like the majority of the population. Consider malabsorption of food.

Magnesium is abundant in many whole foods, particularly plant-based ones, and incorporating them into your meals not only provides this essential mineral but also delivers fiber, vitamins, antioxidants, and other nutrients for overall health. 

Adults typically need 310–420 mg of magnesium per day (depending on age, sex, and life stage), and food sources can help meet this without the risks associated with low-quality supplements.

Here are some of the top foods high in magnesium, based on reliable nutritional data. I've included approximate amounts per standard serving to give you a sense of their contribution—note that values can vary slightly based on preparation and variety. Focus on whole, unprocessed options for maximum benefits.

Pumpkin Seeds: One of the richest sources, offering about 150 mg per 1-ounce (28g) serving of roasted seeds. They're also packed with zinc, iron, and healthy fats, making them a great snack for heart health and energy.

Almonds: Provide around 80 mg per 1-ounce (28g) serving. These nuts are versatile for trail mixes or almond butter and support bone health with their calcium content too.

Dark Chocolate (70% cocoa or higher): Delivers about 65 mg per 1-ounce (28g) square. Opt for high-cocoa varieties to minimize sugar while enjoying flavonoids for cardiovascular benefits—perfect as a treat in moderation.

Avocados: Contain approximately 58 mg per medium avocado (about 200g). This creamy fruit adds magnesium alongside potassium and healthy monounsaturated fats, ideal for salads or guacamole.

Wild-Caught Salmon: Offers around 26–53 mg per 3-ounce (85g) cooked serving, depending on the type. As a fatty fish, it also provides omega-3s for brain and heart health—aim for sustainable sources to avoid contaminants.

Other notable high-magnesium foods include spinach (79 mg per 1/2 cup cooked), black beans (60 mg per 1/2 cup cooked), quinoa (63 mg per 1/2 cup cooked), and cashews (74 mg per 1 ounce).

To maximize absorption, pair these with vitamin D-rich foods or consume them raw/ minimally processed, as cooking can sometimes reduce mineral content. If your diet lacks variety, consider tracking intake, but consult with a naturopathic doctor, especially if you have kidney issues.

While prioritizing these foods is an excellent starting point and can help many meet their needs, research indicates that a significant portion of the population—around 52% in the US—has inadequate magnesium intake based on dietary surveys, with true clinical deficiency (hypomagnesemia) affecting 2-15% overall, often exacerbated by factors like soil depletion reducing magnesium in crops, high losses during food processing (up to 80%), and impaired absorption due to dietary components such as phytates, oxalates, and fiber, as well as aging, medications, or health conditions.

 

A New Magnesium

Most brands contain unnecessary additives and fillers that can hinder all the great benefits you want to achieve from taking magnesium supplements in the first place.

Albion chelated magnesium with magnesium L-threonate the only form of magnesium proven in animal studies to cross the blood-brain barrier and boost the brain’s magnesium levels necessary for healthy cognition, long- and short-term memory, learning, and stress management.

Magnesium is essential for GABA receptors to function properly – it is a key piece in the regulation of your body’s recharge system.

 

Video about Magnesium :

https://cutt.ly/magnesium_video

 

 

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Bartell, Sharon, and Sarah Zallek. “Intravenous magnesium sulfate may relieve restless legs syndrome in pregnancy.” Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine vol. 2,2 (2006): 187-8.

 

Kovo, Michal et al. “The Effects of Magnesium Sulfate on the Inflammatory Response of Placentas Perfused With Lipopolysaccharide: Using the Ex Vivo Dual-Perfused Human Single-Cotyledon Model.” Reproductive sciences (Thousand Oaks, Calif.) vol. 25,8 (2018): 1224-1230. doi:10.1177/1933719117737845

 

Magnesium NIH. August 11, 2021. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en39

 

Kirkland, Anna E et al. “The Role of Magnesium in Neurological Disorders.” Nutrients vol. 10,6 730. 6 Jun. 2018, doi:10.3390/nu10060730

 

Cox, I M et al. “Red blood cell magnesium and chronic fatigue syndrome.” Lancet (London, England) vol. 337,8744 (1991): 757-60. doi:10.1016/0140-6736(91)91371-z

 

New, S A et al. “Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health?.” The American journal of clinical nutrition vol. 71,1 (2000): 142-51. doi:10.1093/ajcn/71.1.142

 

Starobrat-Hermelin, B, and T Kozielec. “The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test.” Magnesium research vol. 10,2 (1997): 149-56.

Kass, Lindsy S, and Filipe Poeira. “The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults.” Journal of the International Society of Sports Nutrition vol. 12 19. 24 Apr. 2015, doi:10.1186/s12970-015-0081-z

Abbott, Robert D et al. “Dietary magnesium intake and the future risk of coronary heart disease (the Honolulu Heart Program).” The American journal of cardiology vol. 92,6 (2003): 665-9. doi:10.1016/s0002-9149(03)00819-1

Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9.

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