Magnesium is an essential mineral, required for over 600 enzymatic reactions and biological processes such as muscle function, nerve signalling and energy production. Although it is widely available in many wholefoods (cacao, nuts, seeds and leafy greens), a large proportion of the population are not consuming enough. An Australian survey found 41% of males and 35% of females aged 19 years and over did not meet adequate intakes of magnesium[1]. There are also several other factors that might increase magnesium requirements.
When to consider magnesium:
- Active lifestyle. Individuals who exercise regularly may have higher magnesium requirements due to increased energy needs. Further, increased sweating results in greater losses of electrolytes, including magnesium, often referred to as the ‘forgotten electrolyte’
- Underlying stress. Individuals under stress may benefit from magnesium as it is involved in maintaining a regulated stress response. Stress can also increase magnesium losses through the kidneys – a vicious cycle!
A high consumption of certain foods and drinks. Frequent consumption of high phosphate foods, like animal meats and soft drinks, or a grain-heavy diet high in phytates (anti-nutrients) that reduce the absorption of magnesium in the gut. High intakes of caffeine can also increase the excretion of magnesium from the body.
Types of magnesium
There are organic and inorganic forms of magnesium. Organic forms include the amino acid chelates, citrate, glycinate and orotate, while inorganic forms include oxide, chloride and carbonate. Organic forms of magnesium are generally better absorbed and don’t tend to produce digestive disturbances, such as diarrhoea, when compared to inorganic forms. In studies, organic forms of magnesium consistently show greater bioavailability than inorganic forms[1].
Don’t assume one size fits all
The “best” magnesium depends on your needs; muscle cramps, stress, sleep, menstrual health or simply topping up dietary intake.
Which is best for you
Magnesium Forte – All-rounder with four organic forms
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- Ideal for those who want to support energy, muscle and nervous system health
Magnesium Citrate 900 – High-strength citrate form that is gentle on the stomach and well absorbed.
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- Ideal for those who experience cramps, premenstrual tension or period pain.
- This form can also help to reduce the occurrence of mild migraines.
Magnesium Powder High Strength – A daily, high-strength powder
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- Contains taurine, providing additional support for the nervous system
Magnesium Chewable – Convenient raspberry flavoured chewable tablets with citrate plus amino acid chelate
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- This is a great on-the-go option for those who are averse to swallowing tablets and capsules.
Magnesium Night / Night Plus – Containing high-strength magnesium formula specifically formulated for night-time use with Passionflower and California poppy, herbs traditionally used in Western herbal medicine to relieve sleeplessness and promote sleep.
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- These are a great go-to for those looking for nervous system and sleep support.
Children’s Magnesium Care – Gentle citrate plus amino acid chelate blend to support muscles, nerves, teeth and brain health in kids aged 4 years and over.
Magnesium is a true multitasker, supporting muscles, nervous system health, bones and more but the form you choose makes all the difference. Stick with well-absorbed organic forms, match the product to your individual needs, and avoid options that might upset digestion. With the right supplement, you’ll get the best out of this essential mineral.
Always read the label and follow the directions for use.
[1] Australian Bureau of Statistics. (2015). Australian Health Survey: Usual Nutrient Intakes 2011-12. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release#essential-minerals
[1]Schuchardt, J. P., & Hahn, A. (2017). Intestinal Absorption and Factors influencing bioavailability of magnesium-an update. Current Nutrition and Food Science, 13(4), 260–278.
