What Is Magnesium?

Pop quiz: What do chocolate, spinach, and quinoa have in common? These ingredients are all sources of magnesium, a mineral that helps regulate everything from nerve function to blood pressure. Although it’s abundant in many foods, up to 68% of American adults don’t meet the recommended daily intake, so it’s worth taking a closer look to ensure you’re getting what you need.

What Is Magnesium?

Magnesium is the one of the most abundant minerals in our bodies (behind calcium, phosphorus, and potassium) and is found in every cell. As an enzyme cofactor, magnesium is considered a “helper molecule,” assisting in biochemical transformations throughout the body like converting food into energy, which impacts how we feel day-to-day. 

Benefits of Magnesium

Magnesium provides a range of potential benefits, but be sure to speak with your healthcare provider before beginning any new supplements. 

Magnesium may promote muscle relaxation

Magnesium may help your body relax after a tough workout.* One small study had men and women complete a bench press routine and found that supplementation significantly reduced muscle soreness and recovery.  

Magnesium may improve metabolic function

One of magnesium’s most important jobs is transforming food into energy for cells, which regulates our metabolism. When blood sugar levels are stable, sugar is converted into energy; but when blood sugar spikes, the body begins to store sugar as belly fat. Magnesium is believed to help insulin—the hormone that regulates blood sugar—function optimally. In a small study of 47 individuals with high cholesterol, a high percentage of body fat, and high blood pressure, those who took a magnesium supplement daily for four months significantly improved overall metabolic function.

Magnesium may ease cycle symptoms

To learn about the impact of magnesium on women’s cycles, this study tracked common symptoms like anxiety, breast tenderness, and water retention over the course of four months. Findings suggest that magnesium—in combination with vitamin B6—helped decrease discomfort.

Magnesium may minimize migraines

According to the Cleveland Clinic, vitamins and minerals such as magnesium, riboflavin (vitamin B2), and co-enzyme Q10 may help manage migraines. In addition, researchers at the New York Headache Center believe that almost all migraine sufferers should be treated with magnesium supplementation, and that the onset of headaches could stem from a deficiency. 

Magnesium may support the body’s stress response

It’s believed that magnesium deficiency may increase the body’s release of stress hormones like cortisol*. A three-month study found that supplementing with 400mg per day of magnesium helped improve heart rate variability and improved nervous system regulation.

How To Know if You Need Magnesium

Magnesium deficiency can be difficult to diagnose. Many of the initial signs that may point to depletion overlap with a variety of other health issues, and some people aren’t symptomatic. Magnesium levels can be checked through a simple blood test, but only a small amount is found in our blood—most of the body’s magnesium is stored in bones, organs, and other tissues. If your healthcare provider offers it, alternative methods include an analysis tool like an HTMA that uses a hair sample to assess mineral status inside the cell. 

Low Magnesium Symptoms

• Fatigue
• Loss of appetite
• Muscle spasms
• Nausea
• Stiffness
• Weakness
• Numbness and tingling

Types of Magnesium

Once you’ve identified a need for magnesium, the next step is determining which type may be most beneficial. 

Magnesium Glycinate

Magnesium glycinate combines magnesium and glycine, a non-essential amino acid known for antioxidant properties. This popular form is typically well tolerated, and may have fewer gastrointestinal side effects than other forms of magnesium*.

Magnesium Citrate

Magnesium citrate is in a class of medications called saline laxatives, and as the name suggests, is used to treat occasional constipation. It works by retaining water in the stool and making it easier to pass, so consider it a short-term solution if you’re backed up*. 

Magnesium Oxide

Like magnesium citrate, magnesium oxide can also work as a laxative for short-term support. It’s also commonly used as an antacid to relieve heartburn or indigestion*.

Magnesium Sulfate 

Also known as epsom salt, magnesium sulfate is a popular soaking solution to help relieve muscle aches, joint stiffness, and tired feet*. You can pour plain flakes straight into your bath, or pick an option infused with essential oils to melt the day away. 

Magnesium Threonate

This form of magnesium is less researched, but initial studies show it may support brain health and improved memory*, especially in older adults. 

Magnesium Taurate

Magnesium taurate combines magnesium with taurine, an amino acid. Research is limited, but one study found that supplementing with magnesium and taurine helped repair endothelial progenitor cells (EPCs), which are associated with cardiovascular health. 

Magnesium Malate

Magnesium malate is created when magnesium is combined with malic acid, a compound found in certain fruits and vegetables. Because of its high absorption rate, magnesium malate may help improve low levels of magnesium, and research suggests it may help reduce blood pressure and blood sugar*.

Foods High in Magnesium

If you think you might be low, incorporating foods with magnesium is a good place to start. There are more than 25 foods considered to be a source of magnesium, but here are the top ingredients to add to your meals. 

• Nuts and seeds (like almonds, cashews, and pumpkin seeds)
• Legumes (try black beans, edamame, and lima beans)
• Whole grains (is there anything quinoa can’t do?)
• Greens (sauté cooked spinach and swiss chard)
• Fruit (load up on avocado, banana, blackberries, and papaya)
• Dark chocolate (you’re welcome)

Easy Magnesium Recipes

Taking a cue from our list of high magnesium foods, these delicious recipes pack a nutritious punch. 

• Prep easy lunches all week with legumes, whole grains, and greens. Try comforting Lemon & Turmeric Lentil Soup or fresh Quinoa Tabbouleh (add canned salmon or sardines for an extra protein boost).  
• Snack on Olive Oil Granola packed with almonds, rolled oats, and hemp seeds or Frozen Peanut Butter Banana Bites. 
• For a sweet ending, don’t miss one of our most popular recipes of all time: Black Bean Brownie Bites. They’re rich, creamy, and you’d never know they’re filled with protein, fiber, and magnesium. 
• Finally, for a cozy evening beverage, try Magnesium Moon Milk with spices like cinnamon and cardamom. 

How To Take Magnesium

In addition to incorporating more magnesium-containing foods into your diet, this supplement comes in a variety of options that can easily fit into your daily routine. From capsules and gummies to soothing bedtime tonics, there’s something for everyone.

Best Magnesium Supplements

Here are the best magnesium supplements to try, according to our members.

wellmade by Thrive Market Magnesium Glycinate

With 400mg per serving, wellmade’s magnesium glycinate helps support calmness and relaxation.* Gretchen from North Carolina says “we love our supplements and this particular one hits the nail on the head!”

KAL Magnesium Glycinate 350

This vegan supplement may help support relaxation, bone health, and restful sleep*. It’s chelated, which means the body can absorb it more easily, and member Nancy from Mississippi calls it “high-quality magnesium for a good price.”

Thorne Magnesium Bisglycinate 

Thorne’s lightly sweetened powder blends easily into a glass of water and supports restful sleep and muscle relaxation*. Kristen from New York shares “I was looking for a high quality magnesium to help me sleep and this had really helped.”

New Chapter Magnesium + Ashwagandha

Kandice from Arizona reports sleeping “great” after adding this supplement to her nightly routine. “These have been lovely for relaxation,” she says. Made with a sea-sourced form of magnesium bisglycinate and ashwagandha, it’s formulated to encourage a sense of calm and support muscle recovery*.

MegaFood Relax & Calm Magnesium Soft Chews

In a juicy grape flavor, each chew offers 250mg of magnesium citrate and malate. Renaye from Virginia says she takes them at night. “They help me sleep and also help prevent leg cramps better than other magnesium supplements.”

Natural Vitality Calm, Anti-Stress Gummies

Sweet and tart, Natural Vitality’s convenient gummies are formulated with magnesium citrate and sweetened with cane sugar. Emily from Michigan calls them a “great pick” for the minimal ingredients and tasty flavor. 

wellmade by Thrive Market Essential Mineral Drops

Sourced from evaporated seawater in Utah’s Great Salt Lake, these drops are concentrated with naturally occurring, ionic trace minerals like magnesium, chloride, lithium, and boron. Erin from California says “I’ve been using it in my smoothies every morning and I love it so far.”

Common Magnesium Questions

Before choosing a new favorite, review these common magnesium FAQs.

What’s the best magnesium for sleep?

According to the Sleep Foundation, magnesium glycinate is considered one of the best types of magnesium to help support sleep, in part because it’s easily absorbed and may help promote relaxation*. 

What’s the best time to take magnesium?

The Mayo Clinic recommends that magnesium supplements be taken with meals to avoid an upset stomach, but it’s best to check with your healthcare provider. Also, the type of magnesium may play a role in the time of day you take your supplement. For example, dietitian Shyla Cadogan, RD shares with EatingWell that magnesium glycinate can be taken before bed to help you rest, while magnesium malate can be taken in the morning to support energy production. 

Can you take too much magnesium and experience magnesium side effects? 

In general, magnesium is well tolerated by most people, especially if you stick to the recommended intake guidelines (roughly 420mg for adult men and 320mg for adult women). Even if you don’t exceed a recommended dosage, everyone’s body reacts differently. Diarrhea is one of the most common side effects since magnesium can draw water into your stool, causing it to soften. Digestive side effects are most common with magnesium oxide and magnesium citrate, often used for constipation. 

For additional magnesium options, our ThriveMarket.com shelves are stocked with quality supplements to support your health goals. 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.