Magnesium:
- Becky
- Jul 22
- 6 min read
Updated: Aug 31
The Unsung Hero:
Magnesium's Mighty Role in Your Body
While calcium often steals the spotlight, magnesium is the quiet powerhouse working behind the scenes in over 300 biochemical reactions essential for your health!
Think of it as your body's essential spark plug and relaxation mineral.
Here's why you need to make sure you're getting enough:
Energy Production Dynamo: Magnesium is crucial for converting the food you eat into cellular energy (ATP). Without it, you'd feel constantly drained. It literally helps power every cell in your body.
Muscle Function Master (Calcium's Partner): Calcium tells muscles to *contract*. Magnesium tells them to *relax*. This balance is vital for smooth movement, preventing cramps, spasms, and tension. It also supports healthy nerve function.
Nerve System Soother: Magnesium acts like a natural calming agent for your nervous system. It helps regulate neurotransmitters, promoting relaxation, reducing stress and anxiety, and supporting healthy sleep patterns.
Heart Rhythm Regulator: Essential for maintaining a steady, regular heartbeat. Magnesium helps the heart muscle relax properly between beats and supports a healthy blood pressure level.
Bone Health Buddy: About 50-60% of your magnesium is stored in bones. It works alongside calcium and vitamin D, contributing to bone density and strength. You need magnesium to use calcium effectively.
Blood Sugar Balancer: Magnesium plays a key role in insulin sensitivity and glucose metabolism, helping to maintain healthy blood sugar levels.
Protein Synthesis & DNA Repair: Foundational for building proteins and ensuring the proper repair and maintenance of your genetic material.
The recommended daily intake for adults is
310–420 mg/day.
Signs You Might Need More:
Muscle cramps or twitches
Fatigue and low energy
Headaches or migraines
Trouble sleeping
Irritability or anxiety
Irregular heartbeat
Best Dietary Sources of Magnesium:
Swiss chard (1 cup cooked) - 150 mg.
Pumpkin seeds (1 tbsp, soaked) - 50 mg. Soak to reduce phytates
Mackerel (150g) - 70 mg.
Avocado (1 medium) - 44 mg
Chia seeds (1 tbsp, soaked) - 40 mg Soaking improves mineral bioavailability
Spinach (1 cup raw) - 24 mg. High in oxalates, so don't eat it every day
Sweet potato (1 medium) - 30 mg
Quinoa (½ cup cooked, soaked) - 60 mg. Soaking reduces saponins and phytates
Banana (1 medium) - 32 mg.
Dark chocolate (85%, two squares) - 65 mg. Look for low-sugar, clean-label types.
Magnesium Absorption Notes:
• Phytates (in whole grains, raw nuts/seeds, unsoaked legumes) can bind magnesium and reduce its absorption.
• Calcium and zinc compete with magnesium for absorption if taken in excess in the same meal.
• PPIs can reduce magnesium absorption.
• Vitamin D supports magnesium absorption.
• Steaming or soaking vegetables, nuts, or seeds can improve bioavailability.
Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)
If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for just 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.
Cronometer doesn't just track calories — it gives you a full nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on essential nutrients, such as B12, magnesium, or iron.
One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.
If you're using my example one-day meal plans for specific vitamins and minerals, please keep in mind that they're just examples to illustrate what's possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.
Tracking your eating habits for just 5 days can give you a clearer picture of how they support your health — and where a few smart tweaks can make all the difference.
Example Meal Plan for 400 mg Magnesium
These meals focus on magnesium-rich, low-phytate whole foods and good absorption.
Breakfast:
Coconut Chia Pudding with Spinach & Banana Smoothie (~140 mg Mg)
Coconut milk (1 cup) – 88 mg
Chia seeds (1 tbsp, soaked overnight) – 40 mg (soaked = lower phytates)
Banana (1 medium) – 32 mg
Baby spinach (1 cup, blended in smoothie) – 24 mg
Optional: pinch of sea salt and cinnamon
Lunch:
Steamed Swiss Chard + Quinoa + Salmon (~150 mg Mg)
Swiss chard (1 cup cooked) – 150 mg
Salmon (100g) – ~30 mg
Quinoa (1/2 cup, pre-soaked and cooked) – ~60 mg
(Quinoa has saponins and phytates, but soaking reduces both.)
Drizzle with olive oil and lemon to enhance absorption
Dinner:
Baked Mackerel with Avocado & Sweet Potato (~110 mg Mg)
Mackerel (150g) – 70 mg
Avocado (1/2 fruit) – 22 mg
Sweet potato (1 medium) – 30 mg
Serve with steamed zucchini or kale for added minerals
Snack Options (Choose 1–2 to top up intake)
Dark chocolate (85%, two squares) – ~65 mg (low sugar, minimal phytates)
Pumpkin seeds (1 tbsp, soaked and roasted) – ~50 mg
Figs (2 dried) – ~25 mg
Plain Greek yoghurt (1 cup) – ~30 mg
Mineral water (e.g., Hépar or Gerolsteiner) – up to 110 mg per litre
Daily Total: ~430–460 mg magnesium
Tips to Maximise Magnesium Absorption:
• Soak or sprout grains/seeds if used
• Pair magnesium-rich meals with vitamin D and B6
• Avoid excess calcium or zinc at the same time
Magnesium Supplements: What to Know
Magnesium Malate: Best for: Energy production and muscle function.
Benefits: It combines magnesium with malic acid, which plays a role in ATP (energy) production. This form is often recommended for people dealing with fatigue, muscle pain, or fibromyalgia. It can also support vitamin D utilisation.
Magnesium Malate by British Vitamins is the version of magnesium that I use.
If you wish to copy this referral link and paste it into your browser, it will give you 15% off your order
Magnesium Chloride: Highly soluble and readily available, it aids the body in producing stomach acid.
It can also be used as a skin spray if you are taking PPIs and not absorbing magnesium in your diet.
We use BetterYou Magnesium Supplement, High Strength Magnesium Oil Spray | Natural Vegan Magnesium Chloride Liquid for Sleep, Muscle Recovery Use for Feet and Legs, (paid link):
Magnesium Citrate: Best for: Individuals needing better absorption and those with constipation.
Benefits: This form is well-absorbed and also has a mild laxative effect, which can help with occasional constipation. It’s commonly used for magnesium supplementation and works well with vitamin D, but may cause loose stools in some. To avoid the laxative effect, only take 100mg at a time.
Magnesium L-Threonate: Best for: Cognitive function and brain health.
This form crosses the blood-brain barrier more effectively and is suggested for improving brain function, memory, and mood. It can cause scary, vivid dreams in some people for a short time. B1 can help with this. It's not commonly used for vitamin D metabolism directly, but it can be beneficial for overall neurological health, and it has low magnesium content.
Magnesium Taurate: Best for: Heart health and calming effects.
Benefits: This form combines magnesium with taurine, an amino acid that supports cardiovascular health. It's helpful for people managing high blood pressure, arrhythmia or stress. Low in magnesium content.
Magnesium Orotate:
Good for the heart and brain.
Magnesium sulphate:
Epsom salts are great for use in the bath, but should not be taken orally. Just add a cup full of Epsom salts to soak your feet, or two cups to your bath.
This is a good option if you are taking PPIs and are not getting enough magnesium in your diet.
A good value 5kg bucket of Food Grade Magnesium Sulphate for Bathing from Amazon is available here: (paid link)
Avoid:
Magnesium oxide:
Poorly absorbed (used for constipation). Only 4% soluble, destroys stomach acid.
Magnesium Glycinate (or Bisglycinate):
Known for being highly absorbable and gentle on the stomach; however, one person in 5 will experience serious anxiety issues; therefore, it is not recommended.
Dosing Guidelines
• General maintenance: 200–400 mg/day elemental magnesium
• Stress or deficiency recovery: 300–600 mg/day (split doses)
• Take with food to reduce GI side effects
• Avoid combining with high-dose calcium/zinc at the same time
Interactions & Considerations
• Magnesium can interfere with some medications (antibiotics, bisphosphonates)
• Excessive doses can cause loose stools or low blood pressure
For more information on magnesium, please visit https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
This information is provided for educational purposes only and should not be considered medical advice.
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