Magnesium

What is magnesium good for?

Magnesium has a beneficial effect on:

Which magnesium is best for the muscles?

For muscle function, magnesium forms that are well absorbed and gentle on the digestive system work best. These forms help muscles relax, and support normal nerve and muscle activity.

What are the symptoms of a magnesium deficiency?

• Muscle cramps, twitches, or weakness
• Fatigue and low energy
• Tingling or numbness in hands or feet
• Headaches or migraines
• Restlessness or sleep problems
• Increased stress sensitivity or anxiety
• Irregular heartbeat or palpitations
• Poor concentration and mood swings

Possible causes

Low intake of magnesium-rich foods, chronic stress, alcohol use, certain medications (such as diuretics or proton pump inhibitors), and gastrointestinal disorders can all reduce magnesium levels. Identifying and correcting the cause is important for recovery.

Which magnesium is best?

The best magnesium forms are magnesium bisglycinate, and magnesium L-threonate. Two other good forms are citrate and malate.

Well-Absorbed Forms

• Magnesium bisglycinate – very good absorption, gentle on the stomach, suitable for sensitive digestion
• Magnesium L-threonate – very good absorption, especially used for brain function
• Magnesium citrate – well absorbed, often used for muscle and nerve function
• Magnesium malate – may support energy production and reduce fatigue

Forms with Lower Absorption

• Magnesium oxide – contains more elemental magnesium but is poorly absorbed
• Magnesium sulfate – mainly used medically or for short-term relief

For general supplementation, magnesium bisglycinate, citrate, or malate are considered the most effective and well-tolerated forms.

How much magnesium to take per day

These values apply to healthy individuals and cover normal physiological needs. People with medical conditions should consult a doctor before supplementing magnesium.

Magnesium tablets, powder, liquid, or capsules?

Magnesium supplements come in many forms. Magnesium powder and liquid magnesium are convenient for people who have difficulty swallowing, as they can be mixed with water or another drink. These forms are also easy to dose yourself.

Magnesium tablets and capsules, on the other hand, are easy to store and take with you. Capsules generally contain fewer additives than tablets.

What foods contain magnesium?

Magnesium is found in many plant and animal foods. Whole, unprocessed foods are usually richer in magnesium than refined products. A balanced diet that includes vegetables, nuts, seeds, and whole grains helps maintain healthy magnesium levels.

Main food sources of magnesium

• Leafy green vegetables such as spinach and kale
• Nuts and seeds including almonds, cashews, chia, and pumpkin seeds
• Whole grains like oats, brown rice, and quinoa
• Legumes such as lentils, beans, and chickpeas
• Avocado and banana
• Dark chocolate with a high cocoa content
• Fish such as mackerel, salmon, and halibut
• Dairy products and fortified plant milks

Cooking and food processing can reduce magnesium content, so it is best to eat some of these foods raw or lightly cooked. Combining several magnesium-rich foods throughout the day supports consistent intake.

Does magnesium have side effects?

Magnesium is generally safe when taken within the recommended daily amount. However, too much magnesium from supplements or medicines can cause side effects. These side effects are mainly related to the digestive system.

Possible Side Effects

• Diarrhea
• Nausea
• Stomach cramps

These side effects mainly occur when using the cheaper forms of magnesium, such as magnesium oxide and sometimes magnesium citrate. With the best absorbable forms, these side effects almost never occur.

Extremely high intakes of magnesium can cause low blood pressure, irregular heartbeat, and fatigue. People with kidney problems should be cautious, as their bodies may not remove excess magnesium efficiently.

What's the best time to take magnesium?

You can take magnesium at any time of the day. Many people take it in the evening because magnesium can support muscle relaxation and may help with sleep quality. Taking it with food can reduce the chance of mild stomach upset.

Other people also view:

• Vitamin B-complex
• Taurine
• Vitamin B6
• Calcium-Magnesium
• Calcium
• L-Theanine
• GABA

Written by: Wouter Olthof
Reviewed by: Liesbeth Thoen

Updated on: 12 November 2025