Magnesium is often called the “miracle mineral,” and for good reason. It’s involved in over 300 biochemical reactions in the body, impacting everything from muscle function and nerve health to energy production and sleep. Despite its importance, many people are unaware of magnesium’s numerous benefits and the different types available. Here’s a breakdown of why magnesium should be a staple in your wellness routine and which form might be best for you.

Magnesium is an electrolyte. This means that it has a small electrical charge, which allows it to act like a spark plug, igniting over 600 cellular reactions that support vital bodily processes, including 

  1. 1. Building and maintaining muscle tissue 

2. Normal nerve function 

3. Maintaining glucose levels 

4. The creation of DNA and RNA–our genetic machinery that runs our bodies 

5. The ability to synthesize protein 

6. The maintenance of heart rhythm 

7. Synthesizes compounds into ATP–the fundamental energy molecule in your body

And more

Why Magnesium Matters

Magnesium plays a pivotal role in maintaining optimal health. Some of its key benefits include:

1. Improved Muscle and Nerve Function

Magnesium helps regulate muscle contractions and nerve signals. It can prevent cramps, spasms, and tension, making it especially valuable for athletes or those who experience frequent muscle discomfort.

2. Better Sleep Quality

Struggling with insomnia? Magnesium helps promote relaxation by activating the parasympathetic nervous system, which is responsible for calming the body. It also supports the production of melatonin, the hormone that regulates sleep.

3. Stress Reduction

Magnesium has a calming effect on the nervous system, making it a natural stress reliever. Low magnesium levels are linked to heightened stress and anxiety.

4. Bone Health

While calcium often gets all the attention for bone health, magnesium and collagen are just as important. Magnesium helps the body absorb calcium and plays a role in bone density.

5. Heart Health

Magnesium supports a healthy heart by regulating heart rhythm and blood pressure. It can also reduce inflammation, a key contributor to heart disease.

6. Digestive Support

Magnesium (depending on the type, see below) can act as a natural laxative, relaxing the intestinal muscles and helping to move waste through the digestive tract.

7. Energy Production

Every cell in your body requires magnesium to produce energy. Without enough magnesium, you might feel fatigued and sluggish.

Types of Magnesium

With so many forms of magnesium available, it’s important to choose the right one based on your health goals. Here’s a quick guide to the most common types:

1. Magnesium Glycinate

  • Best For: Stress, anxiety, and sleep support.
  • Why It’s Effective: This form is bound to glycine, an amino acid that promotes relaxation. It’s gentle on the stomach and ideal for long-term use.

2. Magnesium Citrate

  • Best For: Digestive health and constipation.
  • Why It’s Effective: Magnesium citrate is highly bioavailable and has a mild laxative effect, making it perfect for those experience occasional constipation.

3. Magnesium Malate

  • Best For: Energy production and muscle support.
  • Why It’s Effective: This form is bound to malic acid, which is involved in the production of cellular energy. It’s great for those dealing with fatigue or fibromyalgia.

4. Magnesium Threonate

  • Best For: Brain health and cognitive function.
  • Why It’s Effective: Magnesium threonate can cross the blood-brain barrier, making it ideal for enhancing memory and focus.

5. Magnesium Oxide

  • Best For: Short-term relief from constipation.
  • Why It’s Effective: Although less bioavailable, magnesium oxide is effective for quick digestive relief. It should not be used repeatedly. 

6. Magnesium Chloride

  • Best For: Overall magnesium supplementation.
  • Why It’s Effective: Easily absorbed and versatile, magnesium chloride is often used in topical sprays and baths for muscle relaxation.

7. Magnesium Sulfate

  • Best For: Soothing sore muscles and detoxification.
  • Why It’s Effective: Commonly known as Epsom salt, this form is popular for baths to relax muscles and reduce inflammation.

8. Magnesium Taurate

  • Best For: Heart health.
  • Why It’s Effective: Bound with taurine, an amino acid that supports cardiovascular function, this form is excellent for maintaining healthy blood pressure and heart rhythm.

9. Magnesium Bisglycinate Chelate

  • Best For: Enhanced absorption and sensitive stomachs.
  • Why It’s Effective: Magnesium bisglycinate chelate is one of the most bioavailable and well-tolerated forms. It is bound to two glycine molecules, allowing for superior absorption without causing digestive upset. This form is ideal for individuals with sensitive stomachs or those who require high doses of magnesium without experiencing side effects like diarrhea.

How to Incorporate Magnesium Into Your Routine

  • Dietary Sources: Foods rich in magnesium include red meat, fatty fish, organ meats (or desiccated organs), bone broth, certain dairy products such as parmesan cheese, dark chocolate.
  • Supplements: You are likely not getting enough magnesium through food, supplements can help. I have two preferred magnesium products:
    • Magnesium Blend with 3 different types: Magnesium bisglycinate chelate, magnesium citrate, magnesium taurate along with organic shatavari root, organic maca root, and organic red clover.  It dissolves well in water (you can do either hot or cold water, whatever your preference). CLICK HERE for discount link.
    • MitoLife Mag ATP Magnesium Complex with 2 types:  Magnesium bisglycinate chelate and Magnesium Taurate. They come in capsules, so I take it when I am traveling CLICK HERE for discount link (or use code MEG for 15% off).
  • Topical Products: Magnesium oils, sprays, and Epsom salt baths are also excellent for muscle relaxation and localized relief.

Magnesium is a powerhouse mineral that supports nearly every aspect of your health. Whether you’re looking to sleep better, reduce stress, support your heart, or boost energy levels, there’s likely a type of magnesium that fits your needs. Always consult with a healthcare provider before starting any supplement regimen, especially if you have underlying health conditions or take medications.

Magnesium is the perfect supplement you’ve been searching for in conjunction with your collagen supplement and desiccated organ regimen.

By understanding the benefits and types of magnesium, you can take the first step toward optimizing your health and wellness naturally.

Why not make this miracle mineral part of your daily routine? Your body—and mind—will thank you.

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*not medical advice

Interested in learning more about ancestral lifestyle and diet? I wrote all about it here.