Magnesium 101. Your Ultimate Guide

Written By Viktorija Simanavice

Less Twitching

More Living

In this Newsletter:

➡️ Why Magnesium Matters So Much
➡️ Types You’ll See on Shelves
➡️ Signs You Might Be Deficient
➡️ Natural Sources & Supplement Tips

Whenever I start feeling odd muscle twitches or cramps, I know it’s my body waving a flag - time to check my magnesium.

But then I walk into the supplement aisle and see rows of bottles: magnesium glycinate, citrate, oxide, threonate… It’s overwhelming.

Sound familiar? Don't worry — I've done the research so you don't have to.

Today, I’m breaking down what magnesium actually does, how to spot a deficiency, and how to choose the right form for your needs.

Let's dive in! 💪

Why Magnesium Is Essential


Magnesium is involved in over 300 biochemical reactions in your body. It plays a critical role in:

  • Energy production (ATP synthesis)

  • Muscle and nerve function

  • Blood sugar regulation

  • Blood pressure control

  • Bone strength and structure

  • DNA and RNA synthesis

  • Healthy immune system support

It’s like a spark plug for your cells. Without it, things break down.


How Common Is Deficiency?

Very. In fact, studies show ~48% of Americans consume less magnesium than recommended. Factors that increase your risk include:

  • High stress (you burn through magnesium faster)

  • Alcohol use

  • Certain medications (like PPIs and diuretics)

  • Gut disorders (IBS, celiac, etc.)

  • Poor diet (low in greens, seeds, and legumes)

  • Depleted soil = less magnesium in our food

Long term magnesium deficiency is strongly associated with high glucose and insulin resistance, and can increase risk of type 2 diabetes, osteoporosis, heart disease, high blood pressure.


Signs You Might Be Low

Your body has clever ways of telling you it needs more magnesium. Here are the red flags to watch for:

  • Muscle cramps or spasms

  • Twitching eyelids or limbs

  • Fatigue and weakness

  • PMS or mood swings

  • Anxiety, low mood, or poor sleep

  • Constipation

  • Irregular heartbeat or palpitations

  • Headaches or migraines

  • Brain fog

👉 Important Note: These symptoms can overlap with other issues, so always speak to your doctor for proper testing.

Decoding Magnesium Supplements

There’s no “one-size-fits-all” when it comes to magnesium. Different forms serve different purposes — and understanding them can help you choose the right one.

Here’s a breakdown of the most common types:

Magnesium Bis-glycinate (aka Glycinate)

  • Absorption: Excellent (highly bioavailable, easily absorbed) and gentle on stomach

  • Best for: Sleep, anxiety, muscle cramps, general supplementation

  • Bottom line: This is my go-to! It's one of the most bioavailable and absorbable forms of magnesium, and also one that causes the least gastrointestinal problems.

Magnesium Citrate

  • Absorption: Good (among the most bioavailable forms) with natural laxative effect

  • Best for: Constipation relief, sluggish digestion, general supplementation

  • Bottom line: It's mainly used to raise magnesium levels and treat constipation. Start with a lower dose — it can have a laxative effect!

Magnesium Malate

  • Absorption: Good

  • Best for: Energy, fibromyalgia, muscle pain, supports ATP (energy production in cells)

  • Bottom line: It seems to stick around in the body longer than other forms. Great for daytime use since it supports energy production.

Magnesium Taurate

  • Absorption: Good

  • Best for: Heart health, blood pressure

  • Bottom line: Limited evidence suggests it may lower blood pressure and protect the cardiovascular system.

Magnesium L-Threonate

  • Absorption: Excellent (crosses the blood-brain barrier)

  • Best for: Brain health, memory, cognitive function, sleep quality, brain fog

  • Bottom line: This is the only form of magnesium clinically proven to raise brain magnesium levels. It's pricier but could be worth it for cognitive support.

Magnesium Chloride

  • Absorption: Good, absorbs through the skin

  • Best for: Topical use (e.g. magnesium oil or bath flakes), muscle relaxation, post-workout soreness

  • Bottom line: Great for topical use.

Magnesium Lactate

  • Absorption: Excellent, gentle on the stomach

  • Best for: Those with sensitive digestion

  • Bottom line: lesser-known but useful form, especially for those who don't tolerate other forms or need to take especially large doses.

Magnesium Sulfate (Epsom salts)

  • Absorption: Variable (primarily through skin when used in baths)

  • Best for: Muscle relaxation, detox baths, stress relief, sore muscles - as a bath soak

  • Bottom line: While science hasn't proven significant absorption through skin, centuries of use suggest benefits for relaxation and muscle relief.

Magnesium Oxide

  • Absorption: Poor (only around 4% absorption)

  • Best for: Short-term constipation relief

  • Bottom line: Cheap but not cheerful. Because of its low absorption rate in the intestine, magnesium oxide may lead to symptoms of digestive discomfort including diarrhea.

👉 Pro Tip: Take magnesium with food to minimize any digestive discomfort. B6 paired with magnesium enhances its uptake. Magnesium before bed can support sleep and stress relief.

Here's my simple decision tree:

😴 Need better sleep, less anxiety or general easily absorbable supplementation? → Magnesium Glycinate

🧠 Brain fog or memory issues? → Magnesium L-Threonate

🚽 Dealing with constipation? → Magnesium Citrate

⚡ Want more energy? → Magnesium Malate

❤️ Heart health concerns? → Magnesium Taurate

🤍 Sensitive stomach? → Magnesium Lactate

🛁 Sore muscles need relief? → Magnesium Sulfate (Epsom salt bath)

💸 On a tight budget? → Start with Citrate (good balance of price and absorption)

👉Pro tip: Remember to always check with your healthcare provider before starting new supplements, if you’re unsure and especially if you take medications or have health conditions.

How to Get Magnesium from Food

Before you rush to buy supplements, let's talk food! Getting magnesium from your diet is always the best first step.

Whole foods are a great source—especially:

  • Spinach (1 cup cooked / ~180g): 157 mg magnesium

  • Pumpkin seeds (1 oz / ~28g): 168 mg magnesium

  • Almonds (1 oz / ~28g): 80 mg magnesium

  • Cashews (1 oz / ~28g): 83 mg magnesium

  • Black beans (1 cup / ~172g cooked): 120 mg magnesium

  • Chickpeas (1 cup / ~164g cooked): 80 mg magnesium

  • Dark chocolate (70%+ cacao, 1 oz / ~28g): 65 mg magnesium

  • Avocado (1 medium): 58 mg magnesium

  • Quinoa (1 cup cooked / ~185g): 118 mg magnesium

  • Banana (1 large): 37 mg magnesium

👉 Note: Still, most people aren't getting enough magnesium, partly because modern farming has depleted soil minerals. Even if you eat well, you might benefit from supplementation.

Less Twitching, More Living

Magnesium isn't just another supplement trend — it's a crucial mineral that most of us need more of. Whether you're dealing with muscle cramps, sleep issues, or just want to optimize your health, the right type of magnesium can make a real difference.

Start with food, add a quality supplement if needed, and listen to your body. Those annoying twitches and cramps? They might just disappear!

Warmly,
Viktorija 💛

 
Viktorija Simanavice
Next

Diet That Gave Me My Energy Back