Why Magnesium Matters (and Why I Recommend Magnesium Glycinate)
Magnesium is one of the most important minerals in the body, involved in over 600 enzymatic reactions. From making energy and proteins to regulating nerves and muscles, magnesium quietly supports nearly every system in our body.
Yet, despite its importance, many people are not getting enough. Diets high in processed foods, chronic stress, and certain health conditions can deplete magnesium—leaving us more vulnerable to issues like fatigue, poor sleep, migraines, high blood pressure, and even mood disorders.
Key Benefits of Magnesium
Here are some of the most well-studied ways magnesium supports health:
1. Boosts Mood & Mental Health
Magnesium plays a direct role in brain chemistry and neurotransmitter balance. Low levels have been linked to a higher risk of depression, especially in adults under 65. Some studies even suggest that magnesium supplementation can be as effective as certain antidepressants in magnesium-deficient individuals.
2. Reduces Inflammation
Magnesium helps defend the body against oxidative stress and inflammation—two drivers of chronic disease. Low magnesium levels are associated with higher risks of heart disease, obesity, and even certain cancers.
3. Supports Blood Sugar & Insulin Sensitivity
Magnesium improves how our cells respond to insulin, making it a key nutrient in blood sugar regulation. Higher magnesium intake is consistently linked to a lower risk of type 2 diabetes.
4. Helps Manage Blood Pressure
Magnesium naturally helps blood vessels relax. Studies show supplementation can modestly reduce blood pressure in individuals with mild hypertension.
5. Improves Exercise Performance
Magnesium supports energy production, oxygen delivery, and electrolyte balance—making it essential for endurance and strength. Since magnesium is lost through sweat, athletes and those in warmer climates may have higher needs.
6. Reduces Migraines
One of magnesium’s strongest areas of evidence is migraine prevention. Both IV magnesium sulfate and oral supplementation have been shown to reduce migraine frequency and severity, including in children.
7. Supports PMS Relief
Magnesium can ease premenstrual syndrome (PMS) symptoms like bloating, mood swings, and headaches, making it a simple but effective option for many women.
Dietary Sources of Magnesium
Magnesium is found in many whole foods—particularly leafy greens, nuts, seeds, legumes, and whole grains. Top choices include:
Pumpkin seeds – 156 mg per ounce
Chia seeds – 111 mg per ounce
Spinach – 78 mg per ½ cup (boiled)
Almonds – 80 mg per ounce
Black beans – 60 mg per ½ cup (cooked)
Still, many people struggle to meet daily needs through food alone, especially if they rely on processed foods.
Why Magnesium Glycinate?
When it comes to supplementation, not all magnesium is created equal.
Magnesium oxide has poor absorption and often causes digestive upset.
Magnesium citrate is better absorbed but may cause diarrhea at higher doses.
Magnesium glycinate combines excellent absorption with a gentle effect on digestion.
Magnesium glycinate also has the added benefit of glycine, an amino acid that promotes calmness, supports sleep, and reduces inflammation. This makes it a top choice for people struggling with stress, poor sleep, muscle cramps, or deficiency.
How Much Should You Take?
The RDA for adults is around 310–420 mg per day, depending on age and sex. Many functional medicine providers find that some patients need higher amounts for specific goals such as better sleep, migraine prevention, or muscle support.
Magnesium glycinate capsules typically contain 120–150 mg each, meaning most people will need 2–3 capsules daily to reach optimal levels.
For best results:
Take magnesium glycinate in the evening if your main goal is sleep and relaxation.
Always check with your provider if you’re pregnant, have kidney issues, or are on medications.
My Supplement Recommendations
When it comes to supplements, quality matters. I recommend these trusted brands (available on Fullscript, where you’ll receive 10% off with my link): https://us.fullscript.com/welcome/northpeakhormone
Pure Encapsulations Magnesium Glycinate
Thorne Magnesium Glycinate
Designs for Health Magnesium Glycinate
These brands are professional-grade, third-party tested, and free from unnecessary fillers.
Bottom Line
Magnesium is essential for energy, mood, heart health, and more—but most people don’t get enough. Magnesium glycinate offers a highly absorbable, gentle, and calming option to restore optimal levels.
If you’ve been struggling with poor sleep, migraines, PMS, or muscle cramps, magnesium glycinate might be worth considering. You can explore my recommended brands through Fullscript and get started with a trusted, practitioner-grade product.
