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Why Magnesium Matters for Your Health
In New Zealand, it is estimated that 60–75% of the population may be deficient in magnesium. This essential mineral plays a critical role in over 300 biochemical processes in the body, including those involved in cardiovascular health, bone integrity, metabolic function, sleep quality, and stress regulation. Far from supporting just a few isolated functions, magnesium is foundational to overall health and wellbeing.
In my naturopathic practice I regularly see clients who don't realize they have magnesium deficiency. Common symptoms of magnesium deficiency
You might find it hard to spot magnesium deficiency because symptoms usually show up only when levels drop substantially. Watch for these early warning signs:
Why many people don't get enough
This widespread deficiency is due to several factors. Modern farming has substantially depleted soil magnesium content, up to 30% in the last 60 years. Food processing strips 80-90% of magnesium in refined products.
Medical conditions like gastrointestinal diseases, type 2 diabetes, and alcohol dependence increase magnesium loss. Whilst the Western lifestyle with its chronic stress increases your body's need for magnesium. As does intense physical activity. The way you prepare and consume food has a significant impact on magnesium levels and absorption. Boiling magnesium-rich foods can substantially reduce their mineral content. In addition, certain dietary compounds, such as phytates (which can inhibit up to 60% of absorption), oxalates, phosphates, and tannins, further limit magnesium uptake. Diets high in saturated fat can impair intestinal absorption, while excessive sugar intake increases urinary excretion of magnesium, reducing overall levels in the body. Top magnesium-rich foods
You'll find magnesium naturally in many healthy foods. Here are the best sources:
Magnesium L-Threonate – to support brain function
Magnesium L-threonate is a unique form of magnesium shown to boost brain magnesium levels, which may improve memory, learning, and overall cognitive function. Research also suggests it can support better sleep quality, mood, and mental clarity. Scientists are currently researching its potential to help with age-related memory problems and possibly Alzheimer's disease.
Magnesium Taurate – to maintain heart health and blood pressure
The combination of magnesium and taurine works wonders for heart health. Research indicates it helps lower blood pressure and keeps your heart strong. Its antioxidant properties make it valuable for anyone concerned about their cardiovascular health.
Magnesium Orotate – to enhance athletic and heart performance
This form mixes magnesium with orotic acid to improve energy production in your heart and blood vessels, improving symptoms like fatigue and breathlessness. Athletes love it because it helps them perform better and last longer. Additionally, its orotic acid component helps magnesium enter and stay in cells more effectively, supporting energy production and muscle function.
Magnesium Oxide – for low dosing
Your body doesn't absorb magnesium oxide as well as other forms. Only somewhere from 5 – 9% is actually absorbed. This is often found in low quality products that are marketed at “one daily”. Why? Because oxygen is small molecule, and more magnesium can be put into the capsule (but not absorbed). It is also the cheapest to make. It is useful if you can only tolerate very low levels of magnesium due to migraines, or if you are using magnesium for a laxative effect.
Magnesium Sulfate – to relax muscles (Epsom salt)
Most people know this as Epsom salt, which works best in warm baths to ease sore muscles and reduce swelling. A relaxing soak can help loosen tight muscles and ease joint pain. For external use only.
Choosing the best form
When picking the right magnesium supplement, think over your symptoms and health goals. Then match these to the magnesium type:
Your health goals should guide your choice, not price tags or marketing claims. While this can guide your choice when buying magnesium off the shelf, high-quality magnesium products are available through a naturopath. Practitioner-only ranges often combine multiple forms of magnesium or pair magnesium with other supportive nutrients, offering more targeted options for specific health concerns. Check for bioavailability and absorption
Magnesium forms differ in their absorption rates. Organic magnesium compounds show higher bioavailability than inorganic ones. Studies show that magnesium citrate, glycinate, and malate get absorbed considerably better than magnesium oxide.
Skip forms with harsh laxative effects, as some of these magnesium supplements may well upset your stomach. Magnesium carbonate, chloride, gluconate, and oxide often cause diarrhea because of their osmotic activity. Magnesium glycinate or malate are better options since they're gentler on your digestive system. Safety considerations
Magnesium supplements are usually safe, but some situations need naturopathic advice. For example, people with kidney disease need to exercise caution as their kidneys might not handle extra magnesium. On top of that, if you take diuretics or heart medications, you are best to get naturopathic advice before taking retail supplements such as magnesium.
Most adults can safely take daily supplements under 350 mg. High doses above 400 mg daily can cause diarrhea and cramping. Start with a lower dose and slowly increase it to avoid side effects. Conclusion
The best magnesium supplement depends on your owns body's needs.
Many adults don’t get enough of this essential mineral, which supports hundreds of functions in the body. Modern farming practices, processed foods, certain medications, and underlying health conditions all contribute to widespread magnesium deficiency. Even with nutritious foods like leafy greens, nuts, seeds, and whole grains readily available, many New Zealanders still fall short of recommended intake levels, making supplementation necessary for many. Finding the right magnesium type might take some trial and error. Pay attention to how your body responds and adjust as needed. The right magnesium supplement can make considerable changes to your health, helping with everything from poor sleep to muscle pain while supporting your body's natural processes.
References
https://www.researchgate.net/publication/233603748_Dietary_Factors_Influencing_Magnesium_Absorption_in_Humans
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/ https://www.healthdirect.gov.au/magnesium-deficiency https://www.houstonmethodist.org/blog/articles/2023/apr/magnesium-deficiency-symptoms-causes-how-to-test-for-it/ https://www.bbc.co.uk/food/articles/magnesium_rich_food_benefits https://www.verywellhealth.com/types-of-magnesium-what-they-are-and-how-to-choose-8748803 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ https://www.healthline.com/nutrition/10-foods-high-in-magnesium https://health.clevelandclinic.org/foods-that-are-high-in-magnesium https://pmc.ncbi.nlm.nih.gov/articles/PMC1855626/ https://www.saltlaboratory.com/en-nz/blogs/blog/magnesium-and-your-mood? https://www.sciencedirect.com/topics/medicine-and-dentistry/magnesium-intake https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100 https://ada.com/micronutrients/magnesium/ Comments are closed.
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