The Magnificent Powers of Magnesium

What Is Magnesium and What Does It Do?

Magnesium is an essential mineral involved in more than 300 enzyme systems throughout the body. It supports muscle and nerve function, energy production, bone health and normal heart function.

And because your body can't produce magnesium itself, you need to get it through your diet or, when appropriate, supplements.

What Are the Benefits of Magnesium?

Magnesium has a hand in some pretty important bodily functions, from keeping your muscles moving to helping your body produce energy. Researchers are also exploring whether it offers additional benefits for sleep, stress and hormonal health.

Magnesium Supports Muscle and Nerve Function

Whether you're lifting weights, heading out for a run or simply going about your day, magnesium helps your muscles contract and relax normally.

It also supports nerve signalling, helping your brain and muscles communicate with one another.

Magnesium Contributes to Energy Production

Ever wondered where your get-up-and-go comes from?

Magnesium helps your body convert the food you eat into usable energy by supporting the production of ATP, the molecule that supplies energy to your cells.

Of course, taking extra magnesium won't necessarily give you an extra energy boost if you're already getting enough.

Magnesium Helps Maintain Healthy Bones

Calcium might get all the attention when it comes to bone health, but magnesium deserves a spot in the conversation, too.

A significant proportion of your body's magnesium is stored in your bones, where it contributes to their structure and supports normal bone metabolism.

Magnesium also plays a role in processes involving calcium and vitamin D, making it an important part of maintaining healthy bones throughout life.

Magnesium Supports Normal Heart Function

Your heart works hard around the clock, and magnesium plays a role in keeping it functioning normally.

It contributes to normal heart rhythm and supports processes involved in blood pressure regulation.

Research has explored the relationship between magnesium intake and cardiovascular health, although supplementation isn't a substitute for medical treatment.

Can Magnesium Help With Sleep and Stress?

Magnesium often comes up in conversations about sleep and relaxation, but what does the research actually say?

Because magnesium supports normal nervous system function, researchers have investigated its potential effects on sleep, stress and mood.

Studies suggest magnesium status and stress may influence one another, while research into magnesium’s effects on sleep quality, anxiety and mood has produced mixed results.

Some findings are promising, but more high-quality human studies are needed to establish whether taking extra magnesium provides meaningful benefits.

Does Magnesium Support Testosterone Levels?

Magnesium has also attracted attention for its potential relationship with testosterone, particularly among physically active men.

A small study involving athletes and sedentary men found increases in testosterone levels following supplementation, particularly among participants who exercised.

Other research has investigated the relationship between magnesium status, testosterone and physical function in men, suggesting a possible connection between adequate magnesium levels and normal hormonal function.

However, the evidence remains limited, and magnesium supplementation hasn't been shown to reliably increase testosterone in healthy individuals.

What Are the Different Types of Magnesium?

Not all magnesium supplements are created equal.

Magnesium comes in several forms, each combining the mineral with a different compound. These differences can affect how well it's absorbed, how your digestive system responds and what it's commonly used for.

Let's break down eleven types of magnesium and what makes each one different.

Magnesium Glycinate

Magnesium glycinate (also known as magnesium bisglycinate) combines magnesium with the amino acid glycine, making it a type of magnesium amino acid chelate.

It's commonly used in supplements because it's generally well absorbed and may be gentler on digestion than some other forms.

A 2025 randomised, placebo-controlled trial involving 155 adults reporting poor sleep found that four weeks of supplementation led to modest improvements in insomnia severity compared with a placebo.

While promising, more research is needed. The study also didn't establish whether glycinate is more effective for sleep than other forms of magnesium.

Magnesium Citrate

Magnesium citrate combines magnesium with citric acid and is generally well absorbed.

A study comparing magnesium citrate and magnesium oxide found that citrate demonstrated greater bioavailability under the conditions investigated.

Magnesium citrate also has a laxative effect at certain doses, which is why it's used in some medicines for constipation. Higher amounts may cause loose stools or digestive discomfort.

Magnesium Oxide

Magnesium oxide combines magnesium with oxygen and contains a relatively high proportion of elemental magnesium.

Sounds good on paper, right? The catch is that it's generally less well absorbed than forms such as citrate and aspartate.

It's often used in medicines for digestive complaints, including heartburn and constipation, and has also been investigated in migraine research.

Magnesium Chloride

Ever spotted magnesium oil or spray on the shelves? Chances are, magnesium chloride is the ingredient behind it.

This form is generally well absorbed when taken orally and is also available in tablets and capsules.

But while topical products are popular, research into magnesium absorption through the skin has found insufficient evidence that they significantly increase magnesium levels in the body.

Magnesium Lactate

Magnesium lactate combines magnesium with lactic acid and is used in dietary supplements and fortified foods.

It's used in dietary supplements and fortified foods and is generally well absorbed.

It may also be better tolerated than some other forms, making it an option for people who experience digestive discomfort with magnesium supplements.

Research also suggests that this form offers potential benefits for the treatment of stress and anxiety but further studies are needed.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, a compound involved in energy metabolism.

It's another form used in dietary supplements and is often promoted for its absorption and digestive tolerance.

A review exploring magnesium and fibromyalgia discussed the potential benefits of magnesium supplementation but concluded that more robust research is needed.

Magnesium Taurate

Magnesium taurate combines magnesium with taurine, a compound involved in several bodily processes.

Animal research has investigated magnesium taurate's effects on blood pressure and cardiovascular health, but whether this benefit translates to humans has yet to be studied.

More human research is needed before we can draw conclusions about magnesium taurate's specific cardiovascular benefits.

Magnesium L-Threonate

Magnesium L-threonate is one of the newer forms attracting attention, particularly for its potential relationship with brain health.

Early research, including animal studies, has investigated whether this form can influence magnesium concentrations in the brain.

Researchers are also exploring magnesium's broader role in neurological health, including its involvement in nerve signalling and processes associated with cognitive function.

For now, there's insufficient evidence to establish magnesium L-threonate as a treatment for memory loss or neurological conditions.

Magnesium Sulfate

You probably know magnesium sulfate by another name: Epsom salts.

It's commonly added to baths and skincare products, although there's limited evidence that magnesium is absorbed effectively through the skin.

So, enjoy the soak, but don't rely on it to meet your daily magnesium needs.

Magnesium Orotate

Magnesium orotate combines magnesium with orotic acid, a compound involved in normal cellular processes.

It's sometimes marketed for cardiovascular health, although research into its specific benefits remains limited.

Small clinical studies have explored magnesium orotate in people with heart conditions, but more high-quality human research is needed before we can draw firm conclusions.

Magnesium Aspartate

Last but not least, magnesium aspartate combines magnesium with the amino acid aspartic acid.

It's generally well absorbed and is used in dietary supplements to help maintain magnesium intake.

Like other forms, it supports magnesium's established nutritional functions, although there's insufficient evidence that it offers unique benefits beyond those of other well-absorbed forms.

Which Type of Magnesium Is Best?

Well, there's no single type of magnesium that's best for everyone.

The right choice depends on your individual needs, digestive tolerance and how much elemental magnesium the supplement provides.

Forms such as magnesium citrate and aspartate are generally well absorbed, while glycinate is another popular option with emerging research into its potential sleep benefits.

And remember, more elemental magnesium doesn't automatically mean better absorption.

If you're unsure which form is right for you, a healthcare professional can help you make an informed choice.

How Much Magnesium Do You Need Each Day?

According to Australia's Nutrient Reference Values, the recommended dietary intake (RDI) for adults is:

These amounts include magnesium from food, drinks and supplements. Requirements differ during pregnancy and breastfeeding.

For adults, Australia's upper level for magnesium from supplements is 350 mg per day, unless otherwise advised by a healthcare professional. This doesn't include magnesium naturally found in food.

Which Foods Are High in Magnesium?

Before reaching for a supplement, it's worth taking a look at what's already on your plate.

Magnesium is found in plenty of everyday foods, including:

Getting a variety of these foods into your diet can help you meet your daily magnesium needs without making major changes to your routine.

Should You Take a Magnesium Supplement?

Not necessarily. For many people, a varied and balanced diet provides enough magnesium to meet their daily needs.

However, certain dietary patterns, medical conditions and medications can affect magnesium intake or levels.

If you're concerned you're not getting enough, speak with your GP or an accredited practising dietitian.

Making Magnesium Part of Your Routine

From keeping muscles moving to supporting energy production and healthy bones, magnesium has plenty of important jobs to do.

And while the different forms each have their own characteristics, there's no single magnesium supplement that's right for everyone.

Start with a varied diet, consider your individual needs and seek professional advice if you're thinking about supplementation.

Want to know how magnesium needs change as we get older? Check out our guide to the benefits of magnesium for seniors.