Why Magnesium Is So Important to Your Health
by Melinda Burris

This article highlights the necessity of getting your daily recommended intake of magnesium, either through eating foods rich in this essential mineral or taking the correct type of magnesium when necessary to get your body performing at optimal levels.

Making sure you have a diet that is rich in magnesium is crucial as this essential mineral is a primary element that fuels the body, enabling it to support more than 300 biochemical responses the body needs to function properly. Magnesium is important for everyone because it is instrumental in targeting ideal blood glucose levels and assists in keeping your blood pressure levels at a normal rate.

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Other reasons to be mindful of your intake of this essential mineral include the facts that it helps sustain bone health and promote the production of energy. These last two benefits apply to everyone but are especially vital for competitive athletes as sports maneuvers, particularly when they are executed poorly or incorrectly put these individuals at a higher risk of bone damage.

Of course, the fact that magnesium is linked to muscle contraction and to energy production makes proper intake for competitive and elite athletes a must as they are always looking to improve their stamina for high-intensity training workouts and to ensure they perform to the best of their ability in contests.

Whole Foods Rich in Magnesium

Before considering taking a magnesium supplement, consider adding more whole foods to your daily diet. Experts agree that eating whole foods is best for the body and that essential minerals like magnesium are absorbed by the body more easily when they come from natural sources.

Here is a list of natural foods known to be high in magnesium content:

• Leafy greens: Think spinach, lettuce, etc.
• Nuts: Think cashews, almonds, peanuts – raw or as almond or peanut butter.
• Seeds: Think pumpkin seeds and/or quinoa. (Did you know quinoa is actually a seed and an excellent source of magnesium?)
• Whole grains: Use whole grain flour and buy whole grain bread.
• Legumes: Think black beans or edamame beans.

Though natural sources of magnesium are the recommended go to for maintaining adequate levels, for some individuals, it may prove difficult to get all the magnesium they need by eating whole foods alone, making the use of magnesium supplements a popular option.

Magnesium deficiency can cause health issues. According to the National Institutes of Health (NIH), fatigue, irregular heart rhythms, and muscle cramps are all common symptoms of magnesium deficiency. The NIH goes on to explain that when your body is getting adequate amounts of magnesium on a daily basis, it promotes general well-being.

There are various types of magnesium. Citrate, glycinate, malate, and oxide are used frequently. Note that the body absorbs any type of supplementation better when it is taken in liquid form as opposed to pills or capsules because the body does not have to break down liquids as much as it does solids, meaning you retain more of the essential element when taken in liquid form.

Magnesium in the form of citrate, chloride, or lactate are relatively easy to dissolve in water or another liquid, where oxide is more difficult to liquify.

Magnesium citrate is a common first line of defense for those who experience digestive issues such as constipation. This kind of magnesium is easily absorbed by the body, which is another reason for its poplar use. Research shows that magnesium citrate improves energy levels and muscle function. Side effects: Though it is generally well tolerated by most, be aware that high doses of magnesium citrate can lead to gastrointestinal distress. So, stick to the recommended daily allowance.

Magnesium glycinate is combined with amino acids to aid in absorption. The body readily absorbs amino acids so by combining the two, your body retains more of the magnesium glycinate you take. Common uses: This type of magnesium aids in decreasing tension, prompting relaxation and many use it as a sleep aid to help get better quality rest.

Magnesium malate is chelated with malic acid, a chemical that aids in creating a higher level of energy production. Common uses: This variety of magnesium is often used to combat fatigue, reduce muscle pain, and promote energy making it an excellent choice for physically active people and athletes.

Magnesium oxide is less readily absorbed by the body, but it has its uses. This inexpensive form of magnesium is frequently used for relief of acute constipation or heartburn. This is a type of magnesium that you use as needed, not on a regular basis.

Magnesium L-threonate is a less commonly used type of the essential mineral but studies have shown it can promote better brain health. Magnesium taurate is used to promote good heart health and stabilize blood sugar levels; while research has suggested there may be a link between consumption of orotate magnesium for increasing endurance and aiding in proper heart function.

The Benefits Magnesium Offers

Magnesium use among the general public has proven beneficial for assisting wellbeing in numerous ways from decreased fatigue to heart health and blood sugar management and even relief from pain caused by headaches or bloating and cramping associated with women’s menstrual cycles. Despite all that the right type of magnesium can do to elevate wellbeing, study after study finds that an estimated 50% of Americans do not get enough magnesium.

As is typically the case, individuals who lead highly active lifestyles typically need more essential minerals like magnesium because an estimated 10-20% of what they consume is lost through bodily processes including urine and sweat output and the elevated metabolic demands placed on the body during periods of intense exercise. Findings from scientific research studies have demonstrated that increasing your magnesium intake can help athletes achieve peak performance.

Better Quality Sleep and Increased Recovery Rates

As mentioned earlier, magnesium glycinate has been shown to improve sleep quality, while magnesium malate fights the fatigue and helps alleviate the pain of injury, assisting in reducing recovery times. So, competitive athletes should look at these two types of magnesium first.

A research study using a systemic review method determined that athletes who regularly took magnesium glycinate  supplementation experienced less soreness, quicker healing times, and better performance than those who did not supplement.

Conclusion

The average recommended daily allowance of magnesium for people with a typical level of activity ranges between 310-420 mg. for adults. Athletes may require a higher daily dosage as discussed previously, but before adding any supplement to your daily diet, consult a healthcare professional for advice on what kind to take and the proper dosage for you.

References:

1. (11 May 2023). Types of Magnesium and Their Benefits.
2. Office of Dietary Supplements. (6 January 2026). National Institutes of Health. Magnesium – Health Professional Fact Sheet.
3. Mayo Clinic Press. (31 July 2025). Types of Magnesium Supplements: Best Use and Benefits for Your Health. https://mcpress.mayoclinic.org/nutrition-fitness/types-of-magnesium-supplements-best-use-and-benefits-for-your-health
4. Tarsitano, M.G., et al. (5 July 2024). Effects of Magnesium Supplementation on Muscle Soreness in Different Type of Physical Activities: A Systematic Review.

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