Magnesium is a fantastic mineral for heart health, stress, progesterone production, energy, and mood. It is also a difficult mineral to get sufficient amounts of through your diet. Bec unpacks the different types and the best way to take magnesium.
The most common supplement I prescribe for clients, if they’re not already taking it -- is magnesium.
Magnesium is involved in more than 300 processes in the body. It is essential for several important functions, such as energy production, protein synthesis, muscle, bone, and nerve function, heart health, and blood sugar control.
It’s one of those nutrients that the body is in high demand for, especially because we burn through it when we are stressed. Magnesium levels in the soil have decreased over time due to modern farming practices, which reduce the amount of magnesium in crops.
Other factors that contribute to low magnesium intake include a diet high in processed foods, low consumption of magnesium-rich foods like leafy greens, nuts, seeds, legumes, and whole grains, and increased demand due to certain medications (diuretics, OCP).
Magnesium Glycinate is the most common form I prescribe in the clinic, known for being gentle on the stomach.
It’s great for promoting relaxation and better sleep due to glycine, the amino acid contained in it. Magnesium Glycinate is a highly bioavailable form, meaning it is more easily absorbed by the body.
Here are some other forms I prescribe, depending on the client:
- Magnesium Threonate: This form crosses the blood-brain barrier, which can help with cognitive function and brain health. This is my favorite form for clients with ADHD or those looking to improve cognition.
- Magnesium Citrate: One of the most common forms found in supplements. I often prescribe this to clients who present with constipation, as it acts as a mild laxative.
- Magnesium Taurate: This form combines magnesium and taurine, an amino acid that supports heart health. It’s great for those wanting to support cardiovascular health and maintain healthy blood pressure.
The best form depends on your specific needs, whether you’re focusing on muscle health, cognitive function, or general supplementation. My favorites for most people are magnesium glycinate or citrate due to their bioavailability and fewer side effects (like diarrhea) compared to cheaper forms.
If you’re not sure if magnesium is right for you or which form would work best for your body, I’m here to help.
As a naturopath, I can work with you to find the best solution tailored to your health goals. You can book a free 15-minute clarity call with me, and we can chat about how to get you feeling your best.
- Sanatio Naturopathy
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