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Magnesium Is Having a Moment… But Do You Understand the Different Types?

Updated: Mar 12


Magnesium is everywhere right now.

Sleep hacks. Stress support. Hormone health. TikTok trends.

It’s definitely having its moment.

But here’s the real question: Do you actually understand the different types — and what they’re used for?

Before we get into supplements, let’s zoom out.

Because supplements should always be a supplement.

Food is the foundation.


Why Magnesium Matters


Magnesium is involved in over 300 enzymatic reactions in the body.

It supports:

  • Energy production

  • Muscle contraction and relaxation

  • Nervous system balance

  • Bone health

  • Blood sugar regulation

  • Stress resilience


Why Are So Many People Low?


Despite the hype, many people still don’t get enough magnesium.

Common reasons include:

Soil depletion – modern farming methods have reduced mineral content in soil.

Food processing – refining grains removes magnesium-rich components.

Lower intake of whole plant foods – leafy greens, nuts and legumes aren’t staples in many diets.

Chronic stress – stress increases magnesium use and excretion.

Higher sugar intake – elevated blood glucose increases magnesium losses in urine.

So yes — magnesium is trending.But there’s also a genuine reason it keeps coming up.


Magnesium-Rich Foods (Start Here First)


Before reaching for a supplement, build it into your diet.

Magnesium-rich foods include:

  • Pumpkin seeds

  • Almonds

  • Cashews

  • Spinach

  • Swiss chard

  • Lentils

  • Chickpeas

  • Black beans

  • Avocado

  • Dark chocolate (70%+)

  • Oily fish like mackerel

A varied, whole-food diet is always the first step.



Not All Magnesium Is the Same


Magnesium supplements aren’t interchangeable.

Magnesium has to be bound to another compound (a “carrier”) — and that carrier influences how it behaves in the body.


Here’s a simple breakdown:

Magnesium Glycinate: Often used for calming support and sleep. Gentle on digestion.

Magnesium Citrate: Supports bowel motility. Can have a laxative effect.

Magnesium Malate: Involved in energy production pathways. Often chosen for fatigue.

Magnesium Taurate: Supports cardiovascular and metabolic health.

Magnesium Threonate: Better studied for cognitive support due to its ability to cross into the brain.

Different forms support different systems.


So when someone says “just take magnesium,” the more helpful question is:

Which type — and why?


Why I Prefer a Blend


Rather than relying on a single form, I personally prefer a blended approach.


The magnesium complex I’m currently taking is Mag-7 from bionutrica (https://bionutrica.uk).

It combines multiple forms of magnesium to provide broader support across energy, nervous system, muscular and metabolic pathways — rather than targeting just one function.


But again — supplements support the foundations.

They don’t replace them.


Research & References


Magnesium deficiency prevalence & intake issues

  • Rosanoff et al. show that a large portion of the population does not meet recommended magnesium intakes, with intakes declining over recent decades due to dietary patterns and food processing. Nutrition Reviews2012;70(3):153–164.

  • Wallace et al. estimate that a significant proportion of adults in developed countries have suboptimal magnesium intake based on dietary surveys. Nutrients 2018;10(6):729.

  • Guerrero-Romero & Rodríguez-Morán found that serum hypomagnesemia is present in a notable percentage of adults and is associated with metabolic disturbances. Acta Diabetologica 2002;39:209–213.

Magnesium & metabolic health

  • Barbagallo & Dominguez review the role of magnesium in glucose metabolism and its associations with type 2 diabetes. World Journal of Diabetes 2015;6(10):1152–1157.

  • Hruby et al. conducted a meta-analysis demonstrating an inverse relationship between magnesium intake and risk of type 2 diabetes. American Journal of Clinical Nutrition 2014;99(2):314–323.

Magnesium & PCOS / reproductive endocrinology

  • Chakraborty et al. observed lower magnesium levels in women with PCOS compared to controls, suggesting a potential role for magnesium status in this population. Biological Trace Element Research 2013;155:236–241.

  • Moini et al. reported that zinc levels, often considered with magnesium status in reproductive health research, may be altered in women with PCOS. Biological Trace Element Research 2012;147:64–69.

Forms of magnesium & bioavailability

  • Walker et al. provide a comprehensive overview of different magnesium salts, their absorption characteristics and clinical applications. American Journal of Clinical Nutrition 2003;77(5):994–997

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