You’ve probably heard of magnesium, but do you know why it’s so important? This essential mineral is involved in over 600 biochemical reactions in the body.¹ Magnesium supports everything from muscle function to energy metabolism, bone health, and even cognitive function., magnesium plays a crucial role.

Could You Be Low on Magnesium?

Even if you eat a relatively healthy diet, it’s possible that you’re not getting enough magnesium. Why? A few reasons:

• Modern farming practices have depleted the soil of nutrients, including magnesium.²
• Chronic stress³, alcohol consumption⁴, and overuse of certain medications like proton pump inhibitors⁵ have all been associated with lower magnesium levels.
• Refined grains and ultra-processed foods lack the magnesium naturally found in whole foods.^2,6
  

Signs of low magnesium may include³:

• Muscle cramps or spasms
• Low energy or fatigue
• Trouble sleeping
• Headaches
• Low mood or anxiety
  

If any of these sound familiar, your body might be trying to tell you something. 

Magnesium-Rich Foods to Add to Your Plate

The good news? Magnesium is found in a wide variety of wholesome, everyday foods.⁷ If you’re looking to boost your intake naturally, try incorporating more of these into your diet:

• Whole grains (like quinoa)
• Leafy greens and green vegetables (spinach, broccoli)
• Avocados and potatoes
• Nuts and seeds (almonds, cashews, flaxseed, peanuts)
• Legumes (black beans, edamame)
• Dairy products (milk, yogurt)
  

Building meals around these ingredients is a great way to support your magnesium intake and your overall health. When diet alone isn’t enough, magnesium supplements can be a reliable and effective way to fill in the gaps.

The Right Form for the Best Results

Understanding the Differences: Magnesium Citrate, Glycinate, and L-Threonate

Magnesium is a mineral that supports everything from bone health to muscle function. If you are only looking to increase your magnesium intake, any form will do the job. But different forms boast different health benefits. Let’s break down three popular forms you might see in natural health products, here are 3 choices from Nature’s Way:

Magnesium Citrate, Magnesium Glycinate, and Magnesium L-Threonate.

Magnesium Citrate
This form pairs magnesium with citric acid and is generally known for easy absorption and bioavailability. It helps support bone health, energy metabolism, muscle function (including your heart!), and provides important electrolytes. Plus, our Nature’s Way Magnesium Citrate gummy formula is family-friendly and suitable for kids as young as 4.

Magnesium Glycinate
Here, magnesium is attached to the amino acid glycine. Like citrate, it’s an organic form that’s easier for your body to absorb — and some people find it may be a bit gentler on the tummy. If you’ve had side effects with citrate, glycinate might be a better fit. It offers the same bone, muscle, and energy benefits, and the Nature’s Way Magnesium Glycinate Plus tablet formula is suitable for adults, adolescents and children 9 and up.

Magnesium L-Threonate
This one’s a bit special. Nature’s Way Magnesium L-Threonate includes a clinically studied  L-threonate form of magnesium from Magtein®, plus Vitamin C and Vitamin D3. It not only helps support cognitive function in the elderly with mild cognitive impairment. What’s really exciting? Research shows it also helps in the development and maintenance of bones and teeth, supports normal muscle function—including the heart muscle—and acts as a source of an electrolyte for the maintenance of good health. Suitable for adults, adolescents and children 6 and older.

Choosing the right type of magnesium really comes down to what your body needs. Whatever your goals or sensitivities, there’s a magnesium supplement formulated to work best for you.

As always, consult your healthcare provider before adding any new supplements to your routine.

References:

1. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018;118(3):181-189. doi:10.7556/jaoa.2018.037. Available online at: https://www.degruyterbrill.com/document/doi/10.7556/jaoa.2018.037/html
   
   
2. Cazzola R, et al.  Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020 Nov 3;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390. Available online at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7649274/
   
   
3.  Pickering G, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi:10.3390/nu12123672. Available online at https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
   
   
4.  Vatsalya V, et al. Lower Serum Magnesium Concentrations are associated With Specific Heavy Drinking Markers, Pro-Inflammatory Response and Early-Stage Alcohol-associated Liver Injury. Alcohol. 2020 Mar 19;55(2):164-170. doi:10.1093/alcalc/agaa001. Available online at https://pmc.ncbi.nlm.nih.gov/articles/PMC7082490/ 
   
   
5. FDA. Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs). 2011. Available online at: https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-low-magnesium-levels-can-be-associated-long-term-use-proton-pump. 
   
   
6. Healthline. What Are Refined Carbs and Are They Bad For You? 2024. Available online at: https://www.healthline.com/nutrition/refined-carbs. 
   
   
7. Cleveland Clinic. 25 Magnesium-Rich Foods You Should Be Eating. 2023. Available online at: https://health.clevelandclinic.org/foods-that-are-high-in-magnesium.