Where to Find Magnesium
Magnesium is naturally found in a variety of whole foods, including leafy greens (spinach, kale), nuts and seeds (pumpkin seeds, almonds), whole grains (quinoa, brown rice), and legumes. Dark chocolate is also a surprisingly good source. However, modern farming practices, soil depletion, and increased consumption of processed foods have made it harder to get enough magnesium through diet alone. Intensive agriculture has stripped soils of essential minerals, meaning that even fresh produce may not contain as much magnesium as it once did.
At the same time, factors like phycological and emotional overwhelm, high sugar intake, and certain medications can increase magnesium depletion in the body, making it even more important to be mindful of intake.
Whole-Body Benefits
Magnesium is an essential mineral involved in over 300 enzymatic reactions , making it one of the most important cofactors for overall health. It supports multiple bodily functions, from energy production to nerve function and bone strength. But did you know there’s more than one type? Different forms of magnesium serve different purposes, much like tools in a toolbox.
Here’s a breakdown of the key types and how they fit into daily life.
Magnesium Bisglycinate – The Relaxation Specialist
What is Magnesium Bisglycinate: Imagine magnesium bisglycinate as the cosy armchair of the magnesium world. This form is bound to glycine, an amino acid known for its calming properties.
Why It’s Beneficial: Unlike some other forms of magnesium, bisglycinate is highly bioavailable, meaning it’s well-absorbed and less likely to cause digestive discomfort . This makes it a great option for individuals who have a sensitive gut or struggle with magnesium supplements that can cause loose stools. Since glycine itself plays a role in nervous system function and relaxation, this form of magnesium is often used as part of a wind-down routine in the evening.
Magnesium Taurate – The Heart’s Companion
What is Magnesium Taurate: This form is a partnership between magnesium and taurine, an amino acid with a role in supporting heart function , blood pressure regulation and nervous system regulation . Think of it as a reliable co-pilot, ensuring everything runs smoothly.
Why It’s Beneficial: When paired with magnesium, taurine enhances the way the body utilises magnesium, particularly in the cardiovascular system . Magnesium Taurate is highly bioavailable and gentle on the digestive system. Given its role in electrolyte regulation , magnesium taurate may also be a helpful addition for those who lead an active lifestyle that requires replenishing essential minerals.
Magnesium Malate – The Energy Booster
What is Magnesium Malate: Magnesium malate is like the spark plug in your body’s energy engine. It’s combined with malic acid, a compound found in fruit that plays a key role in energy production.
Why It’s Beneficial: Malic acid is involved in the Krebs cycle, the process the body uses to generate ATP (adenosine triphosphate) , the molecule that fuels our cells. By combining magnesium with malic acid, this form helps support energy metabolism at a cellular level, making it particularly beneficial for those who often feel sluggish or struggle with maintaining energy throughout the day. Magnesium malate is also known for its gentle absorption and reduced likelihood of causing digestive discomfort, making it a practical choice for daily use
Magnesium Citrate – The Hydration Hero
What is Magnesium Citrate: Paired with citric acid, magnesium citrate is well-absorbed and often used to support hydration and digestion. Think of it as a refreshing splash of water for the body, helping to keep things moving.
Why It’s Beneficial: It’s commonly found in effervescent powders and drinks, making it a popular choice for those who prefer a liquid form of magnesium. However, it’s cousins above are more premium and offer greater functional benefit.
Magnesium Oxide – The Heavyweight
What is Magnesium Oxide: Magnesium oxide is like a bulk delivery - dense with magnesium but it is not efficiently absorbed by the body. Cheaper formulations of magnesium oxide and it can cause stomach upset, Basically a lot of brawn and not much brain!
Why It’s Beneficial: Because of its structure, it’s often used in high-dose formulations, though its bioavailability is lower compared to other forms, therefore it does not offer the nutritional benefit of the other premium forms above.
Bringing Magnesium into Your Daily Life
Each form of magnesium has its place and incorporating it into your routine doesn’t have to be complicated. Whether through food sources, supplements, or even topical applications, ensuring a steady intake of magnesium is a simple way to support overall wellbeing.
As always, balance is key—just like a well-stocked toolbox, having the right type of magnesium for the right job makes all the difference.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
