Why Magnesium Matters
Magnesium is a cofactor in over 300 enzymatic reactions — from ATP energy production to DNA synthesis, muscle contraction, and nerve transmission. It plays a critical role in regulating blood sugar, blood pressure, and bone mineralisation. Yet it is one of the most commonly deficient minerals in modern diets.
The reasons are structural: magnesium is depleted from soil by modern agricultural practices; food processing strips it from grains; and common medications including proton pump inhibitors, diuretics, and antibiotics deplete magnesium stores.
Symptoms of Magnesium Deficiency
- Muscle cramps and twitching, particularly at night
- Poor sleep quality and difficulty falling asleep
- Fatigue and low energy despite adequate rest
- Anxiety, irritability, and low mood
- Constipation (magnesium draws water into the colon)
- Headaches and migraines
- Irregular heartbeat (in more severe deficiency)
Choosing the Right Form of Magnesium
Magnesium supplement forms differ significantly in bioavailability and therapeutic application:
- Magnesium glycinate — Highly bioavailable, well tolerated, ideal for sleep and anxiety
- Magnesium malate — Good bioavailability, supports energy production, useful for fatigue and muscle pain
- Magnesium citrate — Widely available, good absorption, mild laxative effect (useful for constipation)
- Magnesium oxide — Poor bioavailability; the cheapest but least effective form for systemic benefits
For most adults seeking systemic benefits — improved sleep, reduced anxiety, and muscle function — glycinate or malate are the preferred forms. A dose of 300–400mg elemental magnesium taken in the evening is a typical starting point.
