Magnesium. The supplement I feel like everyone is taking!

Whenever I casually chat with people about various nutrition topics the most common statement I get from people is:

 “But I’m taking Magnesium’. 

Whis is great… But what are you taking it for?

There are so many different varieties of magnesium products available these days – powders, capsules, gummies, sprays, gel, bath salts, electrolytes to name just a few.

But do you know what Magnesium actually does? 

And did you know it comes in several different forms? Which all have different properties and better suited to different purposes.

Let’s start with what it does. 

Magnesium is an essential mineral involved in over 300 enzymatic reactions/processes in the body. It plays a role in processes including:

• Energy production 

• Normal muscle and nerve function 

• Bone health 

• Regulating blood sugar

• Normal heart function

Ideally, we want to think food first. Good dietary sources of Magnesium include:

• Nuts and seeds

• Leafy greens

• Dark chocolate

• Avocado

 A simple way to increase your intake could be adding seeds to your daily yoghurt, including a handful of nuts as a snack, or adding leafy green vegetables to your lunch or dinner.

However, dietary magnesium intake may be inadequate for some people. Dietary patterns, food choices and individual circumstances can all influence how much magnesium someone gets from their diet. 

This is where supplementation may have a role for some people.

But before reaching for the supplement, I think it's worth asking:

Why are you taking it? 

What are you actually trying to support? 

But which Magnesium?

This is where things can get a little confusing. There are many different forms of magnesium available, and they aren't all created equal. 

Magnesium Glycinate/Bisglycinate

Magnesium glycinate (also called magnesium bisglycinate) is highly bioavailable, which means your body can absorb more of it, and it's gentle on the stomach. 

This form is commonly used to support relaxation and sleep, while there is evidence it may support the nervous system and reduce anxiety in some individuals.

Magnesium Citrate

Magnesium citrate is generally well absorbed by the body. 

It has a natural laxative effect and frequently used as a gentle laxative to relieve constipation.

Magnesium Malate

Magnesium malate is another form that is generally well tolerated. 

It is gentle on the stomach and may help to support cellular energy production and reduce muscle fatigue. 

Magnesium Oxide

Magnesium oxide contains a relatively high amount of elemental magnesium but is less well absorbed than some other forms.

It is commonly found in products intended to support bowel movements and is also used in some products for indigestion or heartburn.

Magnesium L-Threonate

Magnesium L-threonate is a newer form that has attracted interest because of its ability to increase magnesium concentrations in the brain.

It is often marketed for cognitive and brain health, although research into its potential benefits is still developing.

Magnesium Chloride

Magnesium chloride is commonly found in topical magnesium products such as sprays, gels and creams.

However, the evidence around how much magnesium is absorbed through the skin — and whether topical magnesium can meaningfully increase magnesium status — is much less established than oral supplementation.

Magnesium Sulfate

Is commonly known as Epsom Salt, it is generally dissolved in warm water to soothe muscles and joints.

Magnesium Lactate

Magnesium lactate is another form that is generally well tolerated and can be easier on the digestive system for some people.

It may be useful when someone needs to take a larger amount of magnesium while trying to minimise gastrointestinal side effects.

So which magnesium is best?

The answer is.... it depends.

There isn’t one ‘best’ form of magnesium for everyone. 

It depends on why you are taking it, your dose, your digestive function, your diet and you as an individual.

One thing we always must remember is ‘You can’t out supplement an unbalanced diet or lifestyle’. 

Supplements can absolutely have a role, but it shouldn't automatically be the first answer to every symptom.

If you're taking magnesium because you're struggling with sleep, for example, I'd want to ask:

Why you're struggling to sleep in the first place? 

What may be contributing to it?

Is it stress? Your daily routine? Caffeine? Alcohol? Your environment? Hormonal changes? Something else?

And if you're taking magnesium because your bowel movements aren't regular, I'd want to understand what your digestive function looks like and what might be contributing to that.

That's where nutritional therapy can look beyond the symptom and consider the bigger picture.

Rather than simply asking: 

“Which magnesium should I take?”

Perhaps the better question is:

“Why am I taking magnesium in the first place?”

And sometimes, the question is where the real conversation begins.

Looking for personalised nutrition support?

Understanding how nutrients such as magnesium support your health is a useful starting point, but your individual needs depend on your diet, lifestyle, symptoms and health history.

As a Nutritional Therapist in Cheshire, I offer personalised nutrition and lifestyle support to help you explore the bigger picture of your health and identify practical steps tailored to you.

If you'd like to discuss your health concerns and explore whether nutritional therapy could help, you're welcome to book a free, no-obligation Discovery Call.

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