Everything You Need to Know About Magnesium

Everything You Need to Know About Magnesium

By: Marge

You need Magnesium. Why?

Because it plays a key role in hundreds of processes in your body—like helping your muscles contract, supporting normal nerve function, and maintaining a healthy heartbeat.[1]

But, what else is there to this powerful mineral, and why should you care about it?

Keep reading to find out more. 

What’s So Great About Magnesium?

As an abundant mineral in the human body, Magnesium is a nutrient that is essential for your body to function at its best. It’s naturally present in many foods, and many people can get adequate amounts through a balanced daily diet.

Fresh spinach leaves in a white bowl.

Magnesium Rich-Foods

What kinds of foods have Magnesium, and just how much? Check it out[1]: 

  • 1 ounce of dry roasted almonds - 80 milligrams
  • ½ cup frozen spinach (cooked) - 78 milligrams
  • ¾ cup bran flakes - 64 milligrams
  • 1 medium baked potato, with skin - 48 milligrams
  • ½ cup canned kidney beans - 35 milligrams

You can get Magnesium from a variety of whole foods, including:

  • Green leafy vegetables
  • Whole grains
  • Beans
  • Nuts
  • Fish

Types of Magnesium 

There are several different forms of Magnesium used in supplements. Here are three commonly found types [2]: 

  1. Magnesium Citrate: This form combines magnesium with citric acid and is often used in supplements.
  2. Magnesium Glycinate: This form binds magnesium with glycine, an amino acid that occurs naturally in the body.
  3. Magnesium Malate: This form combines magnesium with malic acid, a compound naturally found in fruits and some cells of the body.
Hand holding a white capsule pill against a neutral background.

7 Science-Backed Health Benefits of Magnesium 

From supporting brain and nerve function to helping muscles work properly, Magnesium plays many important roles in the body.

What exactly can Magnesium do that’s so important? Probably a lot more than you think!

  1. Magnesium is involved in hundreds of biochemical reactions in your body, like[3]:
    1. Converting food into energy.
    2. Creating new proteins from amino acids.
    3. Supports cellular function.
    4. Helping with muscle contraction and relaxation.
    5. Supports normal neurotransmitter function.
  2. Magnesium plays a role in maintaining the body’s natural balance, including processes related to oxidative stress.[4] 
  3. Some research also suggests that Magnesium contributes to normal psychological and nervous system function.*[5,9]
  4. Magnesium is commonly included in wellness routines that support relaxation and sleep, thanks to its involvement in neurotransmitter regulation.*
    [6,9]
  5. It also contributes to the maintenance of normal bones and muscle function, both important for daily movement and physical activity.*[7]
  6. Magnesium supports normal muscle function and energy metabolism, both of which are important during physical activity.[8]
  7. Magnesium plays a role in normal energy-yielding metabolism, which includes the processing of carbohydrates.[9]

Can Magnesium Be Harmful? 

Magnesium from natural food sources is generally well-tolerated by the body, and excess amounts are typically excreted by the kidneys.

If you're considering a Magnesium supplement, it's important to follow the usage instructions on the label and speak with a healthcare professional if you have any concerns—especially if you are pregnant, nursing, or taking other medications.

Woman sitting on a bed in the morning, looking tired and holding her knees.

What Happens If I Don’t Get Enough Magnesium?

Magnesium plays a role in many everyday functions in the body—like supporting muscle and nerve activity, energy production, and bone health. If your intake is consistently low over time, it may impact how well your body performs these essential tasks.*

While Magnesium is found in many foods, some people may still struggle to meet their needs due to lifestyle, age, or other health factors. If you’re concerned about your Magnesium intake, it's best to speak with a healthcare professional.[7]

Magnesium Supplementation

If your diet isn’t quite cutting it, or you have factors that affect your Magnesium levels, adding a supplement may help support your intake.*

What You Should Be Looking For

When searching for a Magnesium supplement, look for one that combines multiple forms—like Magnesium Citrate, Glycinate, and Malate. These are often chosen for their different roles and how they're used in the body.

Zinc Ascorbate, a form of Zinc combined with vitamin C, is less common in supplements and contributes to immune system and cognitive function.* Zinc Citrate also supports immunity and brain health. Some research suggests Zinc and Magnesium may work well together when it comes to absorption.[10,11,12]

Be mindful of supplements that contain only one form of Magnesium—like Magnesium Oxide—as it’s less commonly retained by the body. And while Magnesium Citrate is widely used, high doses may have a laxative effect for some people.

Bottle of Theonia Magnesium supplement, 60 capsules, for energy and bone health.

Luckily for you, you don’t have to go searching for this formula on your own!

Our Magnesium Complex with added Zinc features three forms of Magnesium, two types of Zinc, and vitamin D3—all selected for their complementary roles in supporting your daily wellbeing.*

This carefully crafted formula is designed to support muscle function, immune health, and energy production—so you can get the most out of your supplement routine.*

Looking for more simplified ways to stay healthy every day? Discover our range of maximum potency supplements, made with natural clinically-proven ingredients and designed to deliver real health benefits!

This information is general in nature and is not intended to substitute medical advice. If you have concerns, consult your healthcare professional.

Resources:

  1. What you should know about Magnesium. Harvard Health. (2017, December 17). Retrieved from https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-Magnesium2 
  2. Hill, A. (2022, July 12). 10 interesting types of Magnesium (and what to use each for). Healthline. Retrieved from https://www.healthline.com/nutrition/Magnesium-types 
  3. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014
  4. Simental-Mendia, L. E., Sahebkar, A., Rodriguez-Moran, M., Zambrano-Galvan, G., & Guerrero-Romero, F. (2017). Effect of Magnesium Supplementation on Plasma C-reactive Protein Concentrations: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Current pharmaceutical design, 23(31), 4678–4686. https://doi.org/10.2174/1381612823666170525153605 
  5. Boyle, N. B., Lawton, C. L., & Dye, L. (2016). The effects of Magnesium supplementation on subjective anxiety. The effects of Magnesium supplementation on subjective anxiety. Magnesium Research, 29(3), 120–125. https://doi.org/10.1684/mrh.2016.0411 
  6. Mah, J., & Pitre, T. (2021). Oral Magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125. https://doi.org/10.1186/s12906-021-03297-z 
  7. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - Magnesium. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
  8. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance? Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946 
  9. Link, R. (2022, February 7). 12 Magnesium health benefits. Healthline. Retrieved from https://www.healthline.com/nutrition/Magnesium-benefits#TOC_TITLE_HDR_5 
  10. Hamedifard, Z., Farrokhian, A., Reiner, Ž., Bahmani, F., Asemi, Z., Ghotbi, M., & Taghizadeh, M. (2020). The effects of combined Magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease. Lipids in health and disease, 19(1), 112. https://doi.org/10.1186/s12944-020-01298-4 
  11. Link, R. (2022, January 18). Zinc supplements: Benefits, dosage, and side effects. Healthline. Retrieved from https://www.healthline.com/nutrition/zinc-supplements 
  12. Raman, R. (2020, March 12). Calcium-Magnesium-zinc: Benefits, side effects, and dosage. Healthline. Retrieved from https://www.healthline.com/nutrition/calcium-Magnesium-zinc#benefits-uses 
Marge

Written by Marge