Magnesium - The Mighty Mineral - Wholistic House Australia

Magnesium is more than just a mineral — it’s a mighty multitasker vital for mental well-being, muscle relaxation, heart rhythm, and so much more. If you ever feel anxious, fatigued, crampy, sleepless or just ‘off’ then you might be running low on this mineral. To understand how important magnesium is and the best way to support your body with this mineral, it is vital to learn more about the different types of magnesium, its roles and absorption capabilities. Lets look at some fast facts first!

Fast Facts

Magnesium is needed for some very important jobs, including:

Muscle relaxation
Protein and fat metabolism
Energy production (vital for ATP synthesis)
The support of over 300 enzyme systems
Electrolyte balance and hydration
Cardiovascular and heart health
Nervous system support– key component of most neurotransmitters
Stress relief and great mood
Regulation of calcium, potassium, sodium and Vitamin D levels
Sleep and so much more…

What are the Signs of a Deficiency?

If you think you may be low in magnesium, look out for the following signs of a deficiency. This includes:

Muscle cramping or twitching
Tremors
Seizures
Brain fog
Poor concentration
Muscle weakness
Bone pain
High blood pressure
Insulin resistance
Extreme fatigue
Insomnia – inability to fall asleep or lots of waking periods
Anxiety, irritability, or depression
Heart irregularities or palpitations
Headaches and migraines
Poor coordination, numbness, or tingling
Menstrual cramps, PMS symptoms
Digestive cramps
Slow bowel motility or constipation
Sensitivity to noise and so much more…

What Causes a Magnesium Deficiency?

Despite its importance, magnesium deficiency is more common than many people realize. There are so many dietary, lifestyle and environmental factors that affect its absorption and increase its excretion, including:

Eating a poor diet (devoid of nuts, seeds, and green leafy vegetables)
Alcohol abuse
Medications like diuretics, PPI’s, the oral contraceptive pill and antibiotics
Digestive disorders like IBS, Crohn’s and Celiac disease
Diabetes or insulin resistance
Chronic stress
Drinking too much caffeine or coffee
Excessive sweating
Aging (absorption efficiency decreases)
Genetic factors may require higher absorption ie. COMT, Vitamin D genes

What are the Best Foods Sources of Magnesium

Magnesium is found abundantly in whole, plant-based foods – of course, this is highly dependent on the soil in which it is grown. The most magnesium-rich options include:

Type of Food	Food
Plant Based	Pumpkin Seeds, Chia, Seeds, Almonds, Spinach, Cashews, Black beans, Edaname, Avocado, Cacao, Swiss Chard, Kale, Broccoli, parsnips, celery
Whole Grains	Quinoa, Brown Rice, Oats, Lentils, Whole Wheat Bread,
Animal Products – lower than plant based	Wild Salmon, Chicken Breast, Organic Milk, Yoghurt
Sea Vegetables	Kelp, Nori, Wakame
Fruits	Avocado, Figs, Dried Apricots

What Conditions Benefit from Magnesium Supplementation?

Anxiety – Can benefit anyone with stress-induced anxiety
Depression – Many studies highlight its benefit in uplifting the mood
Insomnia – Helps with making important neurotransmitters to benefit sleep
Heart Arrythmias – A deficiency can drive heart irregularities including arrythmias
High Blood pressure – Supports healthy blood pressure levels
Metabolic Syndrome – Magnesium supports healthy glucose, cholesterol and blood pressure
Muscle cramps and spasms – Particularly in pregnant women, athletes and the elderly
Constipation – magnesium citrate or oxide draws water into the colon flushing the bowels
Osteoporosis – Essential for calcium metabolism
PMS & menstrual pain – May reduce symptoms of bloating, cramps, mood swings
Migraines and Headaches – May reduce frequency and intensity
Asthma & COPD – Dilates bronchial muscles to improve breawthing
Fibromyalgia & Chronic Fatigue – Combined with malic acid may reduce pain and fatigue
Type 2 Diabetes – Needed for healthy glucose metabolism
PCOS – Helps with insulin resistance and inflammation

What is the best type of magnesium to take?

Better absorbed forms:

Magnesium Glycinate

This is best for anxiety, sleep, relaxation and muscle recovery. It is gentle on the stomach and does not normally cause diarrhea.

Magnesium Citrate

This is the best for general supplementation, muscle cramps and constipation. It is good for digestion, but it can cause loose bowels.

Magnesium Oxide

This is used for constipation as it draws water into the colon to give it a bowel flush. It contains a high bioavailability of magnesium, with a very poor absorption.

Magnesium L-Threonate

This is the best form of magnesium to use for cognitive function, brain fog, focus and memory. It can cross the blood-brain-barrier enhancing learning, mental sharpness and age-related cognitive decline.

Magnesium Malate

This is the best form to use with fatigue, fibromyalgia and muscle pain as malic acid is used for energy production within the cells.

Magnesium Taurate

This is the best form of magnesium to use with cardiovascular problems, heart health and the nervous system. When magnesium is combined with taurine it helps with blood pressure, palpitations, anxiety and heart rhythm

Magnesium Chloride

This is often used topically and can be applied to the skin via magnesium oils or sprays. It can aid muscle soreness and body detoxfication.

Magnesium Sulphate

Also known as Epsom salts, this is used for sore muscles, muscle cramps and detoxification in a bath.

When & How to Take Magnesium

Best taken between meals or before bed
Split doses (3–6 times per day) can help improve absorption and avoid side effects
Take with B6 — Vitamin B6 helps magnesium enter cells
Absorption is highest in the lower small intestine and colon