Magnesium is an essential mineral involved in over 300 biochemical processes in the body. The benefits of Magnesium extend across many essential bodily functions, yet deficiency is common for a number of reasons - inadequate intake, reduced absorption and depleted levels found in our soil. It is not surprising that Magnesium is one of our most popular recommendations.
It is crucial for us to take in the right amount of Magnesium because it supports our overall health in many ways - including muscle function, nerve health, bone strength, energy production, heart rhythm, sleep quality and a balanced stress response.
Many people are not yet aware that Magnesium also plays a crucial role in keeping your overall system healthy as it supports the following essential functions:
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Regulates Heart Rhythm: As a key electrolyte, Magnesium stabilises the movement of Calcium and Potassium into your cells. This keeps your heart's electrical signals consistent, helping to prevent irregular heartbeats and atrial fibrillation.
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Lowers Blood Pressure: Magnesium stimulates the production of nitric oxide, which acts as a vasodilator to help blood vessels dilate and remain flexible. By preventing blood vessels from constricting, it lowers the force needed for your heart to pump blood.
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Protects Artery Walls: Chronic inflammation damages arteries and leads to plaque buildup. Magnesium has natural anti-inflammatory properties, prevents arterial stiffness, and helps reduce the clumping of cells that causes blood clots).
For general wellness, the recommended adult dosage is around 300–400 mg of elemental Magnesium daily, usually just before bed time. The term “Elemental” refers to the actual amount of magnesium available for your body to absorb and use
(Note: Individual needs may vary, and higher amounts may be recommended under professional guidance).
Types of Magnesium and what they are best for:
Not all Magnesium supplements are the same. Different forms are absorbed and used in different ways by the body.
Magnesium Glycinate is gentle and well absorbed, making it ideal for relaxation, sleep and calming the nervous system. This is by far our most popular Magnesium supplement. We love the Advise Me Healthy brand – which is developed by respected Homeopath – Dr Tracy Smilie – who we know personally and in fact, has also previously worked in our store, at La Lucia Mall in Durban. Our customers love this product – it is our top natural supplement for sleep because it offers excellent quality and value for money.
Magnesium Malate supports muscle function and energy production, and may help with fatigue and recovery.
Magnesium Citrate is well absorbed and commonly used for digestion and bowel regularity. It may have a mild laxative effect at higher doses.
Magnesium Taurate is often chosen for heart health and circulation support.
Magnesium Threonate can cross the blood-brain barrier and may support cognitive function and memory.
Magnesium Oxide contains a high percentage of elemental magnesium but is less easily absorbed, and is often used for digestive support.
Because different forms offer different benefits, many people find value in using a Magnesium Complex that combines several types. A well-formulated complex may include glycinate, malate, citrate and taurate, providing broader support for sleep, muscles, energy, digestion and circulation.
Magnesium can also be absorbed through the skin, offering an alternative for those who struggle with oral supplements. If you are not a fan of tablets, or are looking for a solution for elderly parents or children, consider using a liquid Magnesium Spray. This is so easy to spray on the ankles after bath time, to help with relaxation or cramping. We stock the Salt of the Earth Magnesium Spray and this is an excellent staple to have in the home.
Magnesium flakes can also be added to a warm bath for a relaxing soak that supports muscle recovery. Zechstein magnesium flakes sourced from the ancient Zechstein Seabed in Europe are considered the gold standard for topical magnesium because of their unmatched purity and high bioavailability.
Food first, supplement wisely
Magnesium-rich foods include:
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Leafy greens (spinach, kale)
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Nuts and seeds (almonds, cashews, brazil nuts, pumpkin & chia seeds)
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Whole grains (quinoa, brown rice, whole oats)
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Avocados & bananas
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70-85% dark chocolate
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Legumes (black beans, lentils, edamame beans)
Magnesium is generally well tolerated, but it is best to check with your doctor or pharmacist if you have kidney conditions, are pregnant or breastfeeding, or are taking chronic medication.
Remember to take care of yourself. Small daily habits, chosen with care, will make a meaningful difference.
