What is Magnesium and why is it important?
What is Magnesium and why is it important?
by Ani Bajaj (NTP, RHP, FBCS)
Magnesium is what’s known as an essential mineral, meaning that the body requires it, but can’t make it on its own. It’s imperative that we get this important mineral, ideally through our diet, as it is involved in more than 300 enzyme reactions and is required for:
- energy production
- glucose regulations
- bone health
- protein and nucleic acid synthesis
- muscle contraction
- nerve conduction
- blood pressure regulation
- promote relaxation and sleep
Magnesium also boasts anti-inflammatory properties. In randomized controlled trials, magnesium supplementation significantly decreased inflammatory markers like C-Reactive Protein. It’s also required for the synthesis of DNA, RNA and the antioxidant glutathione. Because Magnesium supports so many processes, deficiency can manifest as several outcomes. While some people experience nausea, fatigue and weakness early on, long-term deficiency can look like muscle cramps or numbness, abnormal heart rhythms, seizures, type 2 diabetes, hypertension, osteoporosis and migraines.
Fortunately, magnesium is abundant in a variety of ways! While whole-food sources are ideal as a first approach for increasing magnesium intake, there are a variety of ways to incorporate supplementation when needed, such as trace mineral drops, electrolyte powders, adding quality sea salt to your foods, or using specific mineral supplements.
What are some forms of Magnesium supplements?
Magnesium glycinate (bisglycinate) - Common use: General supplementation, relaxation, and muscle function. Potential advantage: Usually gentle on the digestive tract and less laxative than citrate. Most bio-available.
Magnesium citrate - Common use: Occasional constipation and magnesium supplementation. Potential advantage: Relatively good absorption and a bowel-loosening effect.
Magnesium malate - Common use: General magnesium supplementation. Potential advantage: Malate participates in cellular energy metabolism.
Magnesium L-threonate - Common use: Marketed for memory, focus, and cognitive health. Potential advantage: Has been investigated for effects on the nervous system.
Magnesium taurate - Common use: General supplementation, sometimes marketed for cardiovascular support. Potential advantage: Combines magnesium with taurine, which has its own physiological roles.
Magnesium sulfate - Common use: Epsom salts for baths; specific oral laxative or medically administered uses. Potential advantage: Has established medical uses in particular settings.
Supplement suggestions:
Pure Encapsulations Magnesium Citrate
**As always, supplementation should be individualized based on diet, age, health history, medications (for any contraindications), and potential deficiencies. Seek practitioner guidance for more info.
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11/8/2026
Ani Bajaj / Solutions 4 Health LLC information or services are not designed or intended to treat any specific disease or medical condition. No comment or recommendation should be construed as being a medical diagnosis or substitute for a medical professional.