⚡ TLDR: Magnesium in 60 Seconds

Runs 300+ processes in the body (muscle, heart, energy, sleep, blood sugar)
True deficiency is rare but low intake is common
Best food sources: leafy greens, nuts, seeds, legumes, wholegrains
Supplements can help for sleep, recovery & constipation
Magnesium glycinate = best all-rounder
Magnesium citrate = best for constipation
Typical supplement dose: 200–400mg daily, depending on your needs

Note: High doses can cause diarrhea, so more isn’t always better.

Most people know they need enough protein, calcium & iron. But magnesium?

It often gets overlooked even though it runs over 300 processes in your body. From steady heartbeats to strong muscles, better sleep & balanced blood sugar, magnesium is always at work.

True deficiency is rare, but many people still fall short. Low intake can quietly contribute to higher blood pressure, sleep problems, cramps or an increased risk of type 2 diabetes.

Here’s what magnesium does, where to find it & when supplements might help.

Why Magnesium Matters

Magnesium doesn’t show up well on standard blood tests because less than 1% of the body’s magnesium is in the blood. The rest is stored in bones, muscles & other tissues, so a normal result can still miss low levels.

Some of its key jobs:

Balancing fluids & electrolytes
Helping muscles contract & relax
Supporting protein & DNA production
Keeping your heart rhythm steady

Magnesium for Heart Health

Magnesium helps lower blood pressure & supports artery health. Benefits are strongest in people with high blood pressure or low magnesium to start with.

Research: A review of 34 trials found magnesium supplements lowered blood pressure, especially in people with hypertension (Zhang et al. 2016).

Magnesium & Blood Sugar

Magnesium improves how the body responds to insulin. The effect is modest but important for people with prediabetes or type 2 diabetes.

Research: People with higher magnesium intakes have a lower risk of type 2 diabetes, & supplementation may improve insulin sensitivity in those with low levels (Fang et al. 2016).

Magnesium for Sleep

Magnesium is a popular sleep supplement. Early research shows it can help people fall asleep faster & stay asleep longer. Magnesium glycinate is often used at doses of 200–400mg before bed.

Research: In older adults with insomnia, magnesium improved sleep time & efficiency compared to placebo (Abbasi et al. 2012).

Magnesium & Exercise Recovery

Magnesium levels drop during workouts. Supplementing with 300–500mg before training may reduce soreness & improve recovery. The benefit isn’t huge but may help athletes or people training hard.

Research: Supplementing before resistance training reduced muscle soreness & supported recovery in one study (Setaro et al. 2014).

Magnesium & Muscle Cramps

Low magnesium is linked to more cramps, especially in pregnancy, but supplements don’t consistently prevent cramps in healthy adults. Some people still find them helpful & there’s little downside if tolerated.

Research: A Cochrane review found magnesium didn’t reduce cramps in the general population but may help in pregnancy (Garrison et al. 2020).

Magnesium & Bone Health

About 60% of the body’s magnesium is stored in bones. Higher intakes are linked to stronger bones & fewer fractures. Food is the best approach since it also provides calcium & potassium.

Research: In postmenopausal women, higher magnesium intake was tied to stronger bones & fewer fractures (Orchard et al. 2014).

Foods High in Magnesium

There’s no single “magic” food for magnesium, so variety is key. Good sources include:
Leafy greens like spinach
Nuts & seeds such as almonds, cashews, pumpkin seeds, chia
Wholegrain breads & cereals
Legumes & soy products like tofu
Dairy & meat in smaller amounts
Refined foods are typically low in magnesium.

Best Magnesium Supplements

If food alone isn’t enough, supplements can help. Some forms are better than others:

Magnesium glycinate: gentle, good for sleep & mood
Magnesium citrate: well absorbed, useful for constipation but may cause diarrhoea
Magnesium oxide: poorly absorbed, mainly a laxative
Magnesium chloride: well absorbed, sometimes used for digestion
Magnesium malate: gentle option, sometimes suggested for fatigue
Magnesium L-threonate: newer, being studied for brain health

Typical supplementation dose falls between 200 & 400mg per day. The best choice depends on your goals & tolerance.

Key Takeaways

Magnesium supports heart health, blood sugar, sleep, exercise recovery & muscle cramps
Many people don’t get enough, even without full deficiency
A diet rich in nuts, seeds, legumes, leafy greens & wholegrains is the best foundation
Supplements can help with sleep, recovery or constipation
Magnesium glycinate is the best all-rounder, while citrate is best for constipation

The Mineral That Fuels Sleep, Energy & Recovery