by Dr. Joseph Mercola
June 18, 2025

from Mercola Website
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Story at-a-glance

  • Magnesium deficiency is widespread despite its key role in 600+ bodily functions; modern farming has depleted soil minerals and most people absorb only 30% to 40% of dietary magnesium
     

  • Different forms of magnesium target specific health needs: glycinate for sleep and anxiety, malate for energy, citrate for digestion, threonate for brain function and taurate for heart health
     

  • Common magnesium-rich foods like nuts and seeds aren’t recommended because they contain inflammatory linoleic acid, which worsens metabolic health
     

  • Magnesium deficiency contributes to serious health issues including insulin resistance, high blood pressure, poor glucose control and mitochondrial dysfunction
     

  • Supplementation strategy matters: determine your ideal dose using magnesium citrate - once your dose causes loose stools, dial back slightly - then switch to L-threonate, glycinate or malate based on symptoms of tension/sleep issues or energy/focus problems

 


You need magnesium to survive - literally...!

 

This mineral is involved in more than 600 chemical reactions in your body, including those that power your heart, regulate your nerves and help you convert food into usable energy. 1

 

Yet most people aren't getting anywhere near enough.

 

Even with a clean, whole-food diet, you're likely still falling short because modern farming has drained the soil of minerals, leaving produce nutritionally weaker than it was just a few decades ago.

In 'theory', you could get enough magnesium from food.

 

In reality, only about 30% to 40% of what you eat is actually absorbed. 2

If you're relying on spinach, seeds or nuts to top off your intake, you're facing a double bind:

those foods either contain antinutrients that block absorption or come loaded with inflammatory linoleic acid (LA) - a polyunsaturated fat that hijacks your metabolism and builds up in your cells like sludge.

So, even the best food sources of magnesium no longer deliver what your body truly needs.

 

When your magnesium levels drop too low, the signs often start small:

tight muscles, leg cramps, restless sleep, low energy.

But left unresolved, this mineral deficiency fuels much bigger issues like,

blood sugar dysregulation, insulin resistance, high blood pressure and mitochondrial dysfunction.

It's a silent saboteur with widespread effects on your mood, energy, cardiovascular system and even your brain's ability to focus and process information.

 



 


Different Types of Magnesium Work in Different Ways
  

Magnesium supplementation is no longer optional for most people:

it's strategic...!

But not all forms work the same.

Some go straight to your muscles or brain.

 

Others just flush out of your system.

Knowing which type to use for your symptoms is the first step in reclaiming metabolic health.

 

There are plenty of magnesium supplements on the market, but the following options are - hands down - the top choices, listed in order of overall benefit.

 

  • Magnesium glycinate - calming and gut-friendly

     

    This form is bound to glycine, an amino acid that promotes relaxation. It's easy on your stomach and ideal if you're dealing with anxiety, poor sleep, muscle tightness or stress.

     

    I favor this version for anyone who tends to be sensitive to supplements or who needs help unwinding and recovering at night.

     

     

  • Magnesium malate - energizing and supportive for muscles

     

    Malate is found naturally in fruits and plays a role in energy production. If you're exhausted or experiencing muscle soreness or fibromyalgia-like pain, this is the form I recommend. 3

     

    It supports mitochondrial energy output, so it helps turn the lights back on at the cellular level.

     

     

  • Magnesium taurate - anxiety relief and heart-brain support

     

    This combines magnesium with taurine, an amino acid that calms your nervous system and supports heart rhythm stability.

     

    It's especially useful if you struggle with heart palpitations, stress-related high blood pressure or anxiety that feels tied to your heartbeat.

     

    Some evidence also points to brain-protective benefits.

     

     

  • Magnesium L-threonate - cognitive focus and brain delivery

     

    Threonate crosses your blood-brain barrier effectively.

     

    That makes it ideal for anyone dealing with brain fog, forgetfulness or age-related cognitive decline. It supports memory, mental clarity and learning.

     

    If your magnesium deficiency shows up as poor focus or low motivation, this form is a reasonable option.

 

 

 

Magnesium Deficiency is More Common than Most People Realize

 

An article published by The Hearty Soul laid out the growing concerns around magnesium deficiency and why so many people are unaware they're affected. 4

 

Magnesium powers hundreds of enzymatic processes in your body, including how you metabolize glucose, synthesize vitamin D and regulate blood pressure.

 

But due to soil depletion, food processing and poor absorption, even people eating well fall short.

 

  • Processed foods and depleted soils block your ability to get enough

     

    Even the healthiest vegetables today don't offer the magnesium levels they once did.

     

    Modern farming practices strip minerals from the soil, meaning even magnesium-rich foods like leafy greens have significantly lower levels than they did 50 years ago.

     

    On top of that, heavily processed foods dominate most people's diets.

     

    These foods are not only low in magnesium but also high in additives that impair absorption.

     

     

  • Common foods high in magnesium often come with metabolic downsides

     

    Many people turn to nuts and seeds to boost their magnesium intake.

     

    But these foods are extremely high in LA, which accumulates in your tissues and drives inflammation and mitochondrial dysfunction.

     

    If you're already dealing with fatigue, blood sugar swings or brain fog, adding more LA through nuts and nut-based foods will make those issues worse, even as you try to correct a magnesium deficiency.

     

     

  • Magnesium deficiency is linked to major health problems

     

    Low magnesium intake contributes to serious metabolic problems.

     

    It affects insulin release and blood sugar regulation. When you're low in magnesium, your pancreas can't release insulin properly, which leads to higher blood sugar, poor glucose control and ultimately insulin resistance.

     

    Over time, this progression leads to metabolic syndrome or Type 2 diabetes.

     

     

  • It's also a major issue for heart and vascular health

     

    One of magnesium's most important roles is keeping your blood vessels flexible and relaxed.

     

    Magnesium helps your blood vessels release nitric oxide, a compound that naturally relaxes vessel walls and lowers blood pressure. 5

     

    Without enough magnesium, your blood vessels constrict more easily, your blood pressure creeps up and your risk of cardiovascular problems increases.

 

 

 

The Right Magnesium restores Your Energy, Sleep and Focus Faster than You Think

 

If you're dealing with fatigue, poor sleep, brain fog or blood sugar issues, there's a good chance magnesium deficiency is at the root.

 

But just adding random supplements won't solve the problem...

 

You need a strategy that corrects the imbalance at its core, starting with how you absorb, metabolize and select the right type of magnesium for your body.

 

Most people are operating with a cellular energy deficit, and magnesium is one of the fastest ways to reverse it - if you do it right.

 

Here's how I recommend you get started:

 

  1. Stop relying on food alone to meet your magnesium needs

     

    When it comes to magnesium, most people are deficient. Even if you eat whole, organic foods, you're still not getting enough magnesium.

     

    Soil depletion has drained vegetables of their mineral content, and nuts and seeds - while high in magnesium - are loaded with LA, which blocks energy production and worsens inflammation.

     

    I generally recommend getting nutrients from food, but magnesium is a rare exception.

     

    It's nearly impossible to hit the recommended 400 milligrams (mg) per day through food alone.

     

     

  2. Identify your ideal dose using magnesium citrate

     

    This form is inexpensive and highly bioavailable, but it has a laxative effect. That's actually useful: it helps you find your dose. Start small, then slowly increase the dose until you get loose stools.

     

    Once that happens, dial back slightly. That's your ideal dose. After that, switch to a more tolerable form - like glycinate or malate - at the same dose.

     

    This one trick helps you absorb what you need without overdoing it or guessing blindly.

     

     

  3. Use the right type of magnesium for your situation

     

    I favor magnesium glycinate, magnesium malate and magnesium L-threonate because they're well-absorbed and easy on your digestive system.

     

    If your biggest issue is tension, irritability, trouble sleeping or anxiety, glycinate is calming and gentle.

     

    If you're dragging through the day with low energy, sore muscles or brain fog, magnesium malate supports energy production by feeding your mitochondria. I've seen great results using these two forms depending on what your body needs most.

     

    If your brain is a primary focus, L-threonate is a good option.

     

     

  4. Don't waste time on topical-only magnesium if you're depleted

     

    I favor magnesium glycinate and malate for a reason: they work systemically.

     

    Magnesium oils, lotions and bath flakes made from magnesium chloride feel relaxing but do very little to raise your internal levels.

     

    If you're dealing with sleep problems, low focus or metabolic issues, you need an internal fix - not just a temporary surface effect.

     

    Use topical forms only as a complement, not a replacement.

     

     

  5. Keep your supplement routine clean and targeted

     

    Look for magnesium supplements with no artificial colors, fillers or unnecessary binders. You don't need fancy blends with 10 ingredients. You need the exact form your body needs, at the dose that works for you.

     

    Magnesium isn't just another supplement. It's a metabolic switch that turns your system back on.

     

    Once you correct the deficiency, everything else starts to work better: your energy stabilizes, your mind clears and you sleep deeper without effort.

 

 

 

FAQs about Magnesium

Q: How do I know how much magnesium I need to take?

 

A: Start with magnesium citrate to find your personal threshold.

 

It's well absorbed but has a laxative effect, which works well as a dosing tool. Slowly increase your dose until your stools become loose, then back off slightly. That's your ideal dose.

 

Once you know your number, switch to a gentler form like glycinate or malate to maintain that intake without side effects.

 

 

Q: What symptoms could mean I'm low in magnesium?

 

A: Common signs include tight muscles, leg cramps, poor sleep, low energy, anxiety and blood sugar swings.

 

If left unaddressed, magnesium deficiency contributes to more serious problems like insulin resistance, high blood pressure, metabolic dysfunction and cognitive decline.

 

This is one deficiency that affects nearly every system in your body.

 

 

Q: Why isn't food alone enough to meet my magnesium needs?

 

A: Modern farming has depleted the soil of minerals, including magnesium. Even organic produce contains far less than it did 50 years ago.

 

Add to that the low absorption rate of magnesium (only about 30% of dietary intake is usable) and the inflammatory fats in common food sources like seeds and nuts, and it's clear why supplementation is often necessary.

 

 

Q: What's the difference between the seven forms of magnesium?

 

A: Each form targets a different need.

 

Glycinate and malate are the two forms I recommend most often because they're well absorbed, easy on your digestive system and effective for restoring balance without unwanted side effects.

  1. Glycinate - Best for sleep, stress and muscle relaxation

     

  2. Malate - Supports energy, focus and muscle recovery

     

  3. Citrate - Boosts absorption and relieves constipation

     

  4. Oxide - Poor absorption but helps with indigestion

     

  5. Chloride - Good for topical use, less effective internally

     

  6. Taurate - Calms nerves and supports heart rhythm

     

  7. Threonate - Crosses into your brain, supports memory and focus

 

 

 

Sources and References