Your eyelid has been twitching for three days. Your calf wakes you with a cramp in the early hours. You're exhausted by evening, yet your mind won't switch off when your head hits the pillow.
These are three different complaints, but they often share a common thread. Magnesium is one of the hardest-working minerals in your body, and one of the easiest to run low on without realising it.
The mineral behind the scenes
Magnesium is involved in more than 300 processes in the body. It helps turn food into energy, lets your muscles relax after they contract, supports a steady heartbeat and calms your nervous system.
One of the simplest ways to picture it: calcium tells a muscle to tighten, and magnesium tells it to let go. When magnesium runs low, muscles can struggle to fully relax. That's when you might notice cramps, twitches or tension that just won't shift.
Magnesium also helps your body activate vitamin D. So if you're taking vitamin D and still seem low, magnesium may be part of the picture.
Why so many of us run low
- Our diets — Refined and processed foods lose much of their magnesium along the way.
- Stress — Your body uses more magnesium when you're under pressure. A demanding season can leave you depleted.
- Everyday habits — Coffee, alcohol and heavy sweating all increase how much magnesium your body loses.
- Some medications — Long-term use of certain medications, such as those for reflux or water retention, can lower magnesium levels.
Here's something many people don't know: a standard blood test isn't the best measure of your magnesium status. Less than 1% of your body's magnesium is in your blood. Most of it is stored in your bones and cells, and your body works hard to keep blood levels steady, even if that means drawing from its reserves. A "normal" result doesn't always tell the full story.
Start on your plate
Pumpkin seeds, dark leafy greens like spinach, almonds, cashews, black beans, avocado and good-quality dark chocolate are all rich in magnesium. Yes, dark chocolate counts. You're welcome.
When diet alone isn't enough, or when your body needs extra support, this is where choosing the right form makes a real difference.
Not All Magnesium Is the Same
Magnesium supplements always come paired with another compound, which helps the body absorb it. That partner affects how well it's absorbed, how gentle it is on your stomach, and where in the body it tends to be most useful.
Magnesium glycinate (bisglycinate) — The calm one
Here, magnesium is bound to glycine, an amino acid with its own calming qualities. It's one of the gentlest forms on the stomach and a popular choice for relaxation, sleep, stress and muscle tension.
When: evening, about an hour before bed
Good for: people who want to unwind, or whose stomachs are sensitive to other forms
Magnesium citrate — The all-rounder
Citrate is well absorbed and a good everyday option for muscle cramps and general top-ups. It also draws water into the bowel, so at higher doses it has a gentle loosening effect. For some people, that's a bonus.
When: with meals, morning or evening
Good for: cramps, general support, and anyone who tends towards constipation
Liposomal magnesium — The protected one
The magnesium (usually citrate) is wrapped in tiny fat-like bubbles called liposomes. These are designed to protect it on its journey through the gut and support absorption, which may also make it easier on the stomach.
When: with meals
Good for: people who haven't done well on other forms, or who want an absorption-focused option
Magnesium L-threonate — The brain one
This is a newer form, developed because of its ability to cross into the brain more readily than most. Research on memory, focus and sleep quality is promising, though still developing.
When: often split through the day, or taken in the evening
Good for: focus, mental clarity, and a busy mind at bedtime
Magnesium malate — The energy one
Bound to malic acid, which plays a role in how your cells produce energy, malate is often chosen by people dealing with fatigue and muscle aches.
When: morning or early afternoon
Good for: tiredness and achy muscles
Magnesium oxide — The cheap one
Oxide is common in budget supplements because it packs a lot of magnesium into a small tablet. However, your body absorbs very little of it. It works mainly as a laxative, which is fine if that's the goal, but not ideal for topping up your levels.
Topical magnesium (gels, oils and sprays) — The targeted one
Massaged straight onto a tight shoulder or aching calves, topical magnesium brings comfort right where you feel it. It's a bonus alongside your daily supplement, not a replacement for it.
When: after exercise, before bed, or whenever a spot needs attention
Good for: localised aches, tight muscles and post-exercise recovery
At Face Value: How Much Magnesium Is Really in That Capsule?
Take a capsule labelled "Magnesium Citrate 500 mg". It's easy to assume you're getting 500 mg of magnesium. You're not. That number usually refers to the whole compound, the magnesium plus its partner. The actual magnesium, called elemental magnesium, is only a fraction of that.
Look for the words "elemental magnesium" or "providing X mg magnesium" on the label. That's the number that counts.
Most adults need roughly 300 to 400 mg of magnesium a day from food and supplements combined. Supplements usually provide somewhere between 100 and 400 mg of elemental magnesium, depending on your needs.
Getting the Most From Your Magnesium
- Start low and build up — This is especially important with citrate. If your stools become loose, you've gone a little too high.
- Split larger amounts across the day — for better absorption.
- Spacing matters — Magnesium can reduce the absorption of some medications, including certain antibiotics and osteoporosis medications. Take them at least two hours apart.
- Kidney health — If you have kidney disease, please check with your doctor before taking magnesium. Your kidneys are responsible for clearing any excess.
Find It on Our Shelves
We stock several forms of magnesium, so you can choose the one that suits you:
- Glycinate — Willow Wellness Magnesium Glycinate, Metagenics Mag Glycinate
- Citrate — Willow Wellness Magnesium Citrate, Metagenics Mag Citrate (with calcium)
- Liposomal — Biomax Magnesium Complex capsules, or berry-flavoured sachets for those who prefer a drink
- Two forms in one — Natroceutics Magnesium Complex (bisglycinate and liposomal citrate)
- Brain focus — DNA-MLT Magnesium L-Threonate
- Broader mineral support — Natroceutics Magnesium Trace Mineral Complex
- Topical — Better Being Go Go Pain gel, with magnesium and MSM
Not sure which one is right for you? Pop in and chat to us, or book a consultation with our Naturopath.
From Our Naturopath's Office
If you suspect you're low in magnesium, symptoms and lifestyle often tell us as much as a standard blood test. A red blood cell (RBC) magnesium test gives a better picture of what's stored in your cells. We're happy to talk you through your options.