Magnesium has become one of the most popular nutritional supplements, particularly for sleep, stress, muscle function & overall wellness. You may have seen magnesium glycinate recommended before bed or heard claims about magnesium for sleep and anxiety. But does everyone actually need more magnesium?
Magnesium is an essential mineral involved in hundreds of processes throughout the body. We cannot make it ourselves, so it must come from food or supplements.
As a licensed Naturopathic Doctor and primary care healthcare provider with nearly 20 years of clinical experience, I have observed that magnesium can be very useful when there is a clear reason for taking it. In my opinion, however, the best magnesium supplement is not necessarily the one receiving the most attention online. The right form, dose & even the need for supplementation depend on the individual.
What are the roles of magnesium in the body?
The roles of magnesium in the body are remarkably broad.
Magnesium contributes to:
- Normal muscle and nerve function
- Energy production
- Heart rhythm
- Blood pressure regulation
- Blood sugar metabolism
- Bone health
- Protein production
- DNA synthesis
- Electrolyte balance
Magnesium also helps regulate muscle contraction and relaxation. This partly explains why it is commonly used for muscle tension and cramps. Through my education as a Naturopathic Doctor, I learned that magnesium is involved in hundreds of enzymatic reactions. In practical clinical experience, I have observed that people are often surprised by how many different systems depend on adequate magnesium.
Do you actually need a magnesium supplement?
Most likely. Ideally, magnesium should begin with magnesium in food. However even when eating a varied diet rich in vegetables, whole grains, nuts, seeds, beans & lentils you’re probably not getting enough since Magnesium is not found in sufficient quantities in the soil where food grows. Supplementation becomes even more important when dietary intake is inadequate or there is a specific clinical reason to consider additional magnesium.
Factors that increase the likelihood of inadequate magnesium include:
- Poor soil quality
- Low dietary intake
- Gastrointestinal disease
- Chronic diarrhea
- Heavy alcohol consumption
- Certain medications
- Some chronic diseases
- Older age
A supplement should fill a need rather than simply be taken because magnesium is popular.
What is magnesium deficiency?
True magnesium deficiency can affect the nervous system, muscles, heart & other parts of the body.
Possible symptoms can include:
- Fatigue
- Weakness
- Muscle cramps
- Tremors
- Numbness or tingling
- Abnormal heart rhythms in more significant cases
The challenge is that many of these symptoms are nonspecific. Having muscle cramps or feeling tired does not automatically mean you are magnesium deficient. As a doctor, I believe this distinction matters. It is easy to attribute a common symptom to one nutrient when there may be several other explanations.
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Magnesium in food: start here
Many nutritious foods naturally contain magnesium however many of these foods only have low levels of magnesium since magnesium is at low levels in the soil.
Food sources include:
- Pumpkin seeds
- Chia seeds
- Almonds
- Cashews
- Peanuts
- Beans
- Lentils
- Spinach and other leafy greens
- Whole grains
- Avocado
- Dark chocolate
For example, adding pumpkin seeds to oatmeal, lentils to lunch & leafy greens to dinner can increase daily magnesium intake. As a Naturopathic Doctor, I generally prefer food as the foundation. Foods rich in magnesium also provide fibre, healthy fats, protein, vitamins, minerals & plant compounds that a magnesium capsule cannot provide.
What is the best magnesium?
There is no single best magnesium for everyone. Different forms have different properties.
Magnesium glycinate
Magnesium glycinate combines magnesium with the amino acid glycine. It is popular because it is generally well tolerated and less likely than some forms to cause diarrhea.
Magnesium citrate
Magnesium citrate is relatively well absorbed but can also draw water into the intestines.
Magnesium oxide
Magnesium oxide contains a relatively high amount of elemental magnesium but tends to be less well absorbed than several other forms.
Magnesium malate
Magnesium malate combines magnesium with malic acid. It is another option used in supplements, although there is less evidence that it offers unique clinical benefits compared with more established forms.
Magnesium L-threonate
Magnesium L-threonate is capable of crossing the blood brain barrier.
Magnesium for sleep and anxiety
The popularity of magnesium for sleep and anxiety deserves some perspective. Magnesium is involved in nervous-system function and pathways that influence relaxation and sleep. Some studies suggest supplementation may improve certain measures of sleep, particularly in people with lower magnesium status. However, magnesium is not a sleeping pill.
Sleep problems may be caused by other issues such as:
- Stress
- Anxiety
- Sleep apnea
- Restless legs
- Menopause
- Alcohol
- Caffeine
- Medications
- Poor sleep habits
- Chronic pain
Sometimes as a doctor, we need to understand the person rather than simply treat the symptom.To learn more about how nutrients may relate to mood, stress, and sleep, read our guide on nutrients and mental health. If someone is waking every night because of sleep apnea, adding magnesium before bed does not address the underlying problem. The evidence for anxiety is also promising but not definitive. Magnesium may help some people, particularly when intake or magnesium status is low, but it should not be presented as a replacement for appropriate treatment of an anxiety disorder.
How much magnesium do you need?
Daily magnesium requirements vary with age and sex. For most adults, total daily requirements from food and other sources are roughly in the range of 310–420 mg per day. This does not mean everyone should take a 400 mg supplement. The amount listed on the front of a product may also differ from the amount of elemental magnesium it provides. The elemental magnesium amount is the number that matters when comparing products. When deciding to take supplements its best to consult a Naturopathic Doctor first.
For personalized support before starting or changing nutritional supplements, naturopathic doctor services can help assess your health history, symptoms, medications, and wellness goals.
More magnesium is not necessarily better
Magnesium supplements can cause:
- Diarrhea
- Abdominal cramping
- Nausea
Very large amounts can become dangerous, particularly in someone with impaired kidney function. Magnesium can also interfere with the absorption of certain medications, including some antibiotics and thyroid medication. Timing may need to be separated. In my opinion, supplementation should always have a purpose and taking more or a higher dose is not necessarily better and it can cause adverse effects.
How to choose the best magnesium supplement
When comparing products, consider:
- The form of magnesium
- Elemental magnesium per serving
- Why you are taking it
- Digestive tolerance
- Other ingredients
- Medication interactions
- Product quality
Do not assume the most expensive form is the most effective. We need to understand the patient deeply to provide holistic treatment. The supplement should fit the person rather than making the person fit the supplement. So consulting with a Naturopathic Doctor is important when making changes to your supplements.
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Helpful areas may include:
- Improving diet quality
- Managing blood sugar
- Addressing stress
- Supporting sleep
- Correcting true nutrient deficiencies
- Avoiding irritating skin products
As a wellness specialist, I do not recommend trying many supplements at once. We need to understand the patient deeply to give holistic treatment. A teenager with oily skin and a woman with PCOS may both have forehead acne, but the underlying reasons can be very different.
When to seek professional help
Consider medical assessment if:
- Acne is painful
- Scarring is developing
- Breakouts persist for several months
- Over the counter treatment is not helping
- Acne is affecting confidence or mental health
- You suspect a hormonal condition
A healthcare provider may recommend prescription treatment when appropriate.
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Final Thoughts
So, should you take a magnesium supplement? For many people, yes. Magnesium supplementation is often useful since deficiency of this mineral is very common. The first step should simply be eating more magnesium rich foods but beyond that supplementation may be helpful. Through nearly two decades of clinical practice, I have observed that supplements work best when we know why we are using them. Choosing the best magnesium should therefore begin with the person, not the product.
In my opinion, magnesium deserves its popularity because it is an essential nutrient with important roles throughout the body. But that does not mean everyone needs a supplement. Good nutrition, an individualized assessment & the right dose for the right reason remain the better approach.
Magnesium supplements may support certain wellness goals, but the right choice depends on your symptoms, diet, medications, digestion, sleep, stress and overall health history. At Aspire Natural Health, our naturopathic team may help you understand whether magnesium fits your needs safely. Book a consultation to get personalized guidance before adding a new supplement to your routine.
FAQ’s
Why is magnesium deficiency so common?
Magnesium is very common because this mineral is depleted in the soil so foods don’t have the amount of magnesium they once did, making modern diets low in magnesium. And especially when the diet contains few nuts, seeds, legumes, whole grains & leafy vegetables and large amounts of highly processed foods, magnesium deficiency will be more severe.. Certain gastrointestinal disorders, medications, alcohol use & medical conditions can also increase the risk of magnesium depletion. Plus the body uses magnesium for over 300 biochemical reactions and the body does not store magnesium so this creates a perfect storm for magnesium deficiency.
Does magnesium help with anxiety?
Possibly. Magnesium plays an important role in nervous-system function & research suggests supplementation may reduce anxiety symptoms in some people. However, the quality of evidence varies & magnesium should not be considered a stand-alone treatment for significant anxiety. If anxiety is persistent or interfering with daily life, the underlying causes and appropriate treatment options should be assessed.
Is it safe to take magnesium every day?
For most healthy adults, an appropriate dose of supplemental magnesium is generally safe. However, more is not always better. Excess supplemental magnesium commonly causes diarrhea and abdominal discomfort. People with kidney disease should be particularly cautious because the kidneys are responsible for removing excess magnesium.
What foods contain magnesium?
Some of the best magnesium in food sources include:
- Pumpkin seeds
- Chia seeds
- Almonds
- Cashews
- Beans
- Lentils
- Spinach
- Whole grains
- Avocado
- Dark chocolate
Who should not take magnesium?
People with significant kidney impairment should not start magnesium supplements without medical guidance. Extra caution is also appropriate for people taking medications that can interact with magnesium, including certain antibiotics and thyroid medications. Pregnancy, significant medical conditions, or unexplained symptoms are additional reasons to discuss supplementation with a healthcare provider.
Is it better to take magnesium in the morning or night?
There is no universal best time. If magnesium makes you feel relaxed, taking it in the evening may be convenient. If you are using it for another purpose, morning may work equally well. Consistency and tolerance matter more than the clock. Taking magnesium with food can also reduce digestive discomfort for some people.
Why can't I sleep after taking magnesium?
Magnesium does not make everyone sleepy. If you cannot sleep after taking magnesium, the timing may simply be coincidental. Your insomnia may instead be related to stress, caffeine, alcohol, hormones, medications, sleep apnea, or another factor. Some supplements also combine magnesium with other ingredients, so check the complete label. If you repeatedly notice worse sleep after taking a specific product, stop it and discuss the reaction with your healthcare provider rather than assuming you need a higher dose.
