This blog is part of our Know Your Vitamins series, where we explore essential vitamins and minerals and how they support overall wellness. Find more educational articles for new supplement starters in our Earthly Insights blog.
Feeling tense? Run down? Having trouble fully unwinding at the end of the day? Magnesium might be the missing link. This essential mineral has quietly earned its place as one of the most talked-about supplements today. And for good reason.
This is your one-stop guide to the mineral of the moment: what it is, what it does, and how our Magnesium-powered lineup can support your short- and long-term wellness.
What is magnesium?
Magnesium is an essential nutrient and mineral in our body. It’s a cofactor in more than 300 enzymatic processes, including protein synthesis, muscle and nerve function, and cellular energy production. It also contributes to the structural development of our bones.¹
The average adult body contains about 25 grams of magnesium, with the majority stored in the bones and the remainder found in soft tissues like muscles.² Its far-reaching effects make it a popular choice for health-conscious individuals choosing which nutrients to keep in the medicine cabinet.
Why does your body need magnesium?
Some call Magnesium a “magic mineral.” Turns out, it isn’t magic at all; it’s science. But we get where they’re coming from. The power of Mother Nature to nurture us can seem like magic sometimes—and magnesium is one of her most generous offerings.
Sleep and relaxation: Many take magnesium vitamins due to the connection between Magnesium and sleep. This essential mineral is shown to support sleep in mature adults. In general, it promotes relaxation and helps regulate the body’s stress response.*
Heart health: Our hearts rely on Magnesium to function, which means proper Magnesium intake can provide cardiovascular support.*
Muscle support: Magnesium is critical to muscle health; in particular, it helps signal to the muscles that it’s time to relax.*
Healthy bones and teeth: Many think of Calcium for mineral bone support, but Magnesium is also crucial. In fact, it works with calcium to help keep your teeth and bones strong and healthy.*
Cellular energy: Magnesium plays an essential role in energy metabolism.*
Nerve function: The mineral is also deeply involved in nervous system function.*
Just as adequate Magnesium levels can provide several wellness benefits, deficiency of this mineral can be problematic. Habitually low intake of Magnesium induces changes in biochemical pathways that can increase the risk of suboptimal health over time.¹
What foods contain magnesium?
Your body doesn’t make magnesium on its own. You have to get it from food or supplements.
If you want to really target magnesium-rich foods, pumpkin seeds are considered among the most dense sources. Each cup delivers about 650 mg of magnesium.³
Other magnesium-rich foods include:³
- Leafy greens like spinach
- Beans such as black beans
- Seeds including pumpkin and sunflower
- Nuts like almonds
- Whole grains
Pumpkin seeds are one of the most concentrated sources, delivering a significant amount in a single serving.
That said, modern diets don’t always hit the mark. Soil nutrient depletion, food processing, and busy routines can make it harder to get consistent intake through food alone. That’s where magnesium supplementation can help fill the gap.
Understanding different forms of magnesium
Magnesium supplements come in several forms. Each is paired with another compound that affects how it’s absorbed and how it’s commonly used.
Here’s a beginner-friendly breakdown of a few popular types:
Magnesium Malate
Paired with malic acid, a compound found in fruits. Frequently used to support muscles and cellular energy.* Some research suggests that malate is one of the most absorbable types of magnesium.⁴
Magnesium Citrate
Bound to citric acid. Commonly used for general magnesium support with good absorption.*
Magnesium Oxide
A concentrated form with high elemental magnesium content. Supports multiple bodily functions.*
Magnesium Taurate
Combined with taurine, an amino acid found in animal-based foods. Often selected for heart and nerve support.*
Magnesium Glycinate
Combined with the amino acid glycine. Often chosen for relaxation support and known for its gentle absorption.*
The best choice for you comes down to your wellness goals and how your body responds. That’s why many magnesium formulas thoughtfully combine multiple forms, supporting different systems in a more complete way.
When should you take magnesium?
Many people prefer magnesium in the evening since it supports relaxation and sleep for mature adults. Others take it earlier in the day to support muscles, occasional stress, and overall daily function.
The best time to take magnesium depends on when you feel you’ll need it—but, for most individuals, it’s whenever you’ll remember to take it. Consistency matters more than the clock.
How much magnesium do you need?
Most adult men aim for around 400 mg per day. Adult women typically need about 310 mg.¹
Reaching those numbers through food alone can be challenging. That’s why supplementation is such a popular and practical option for many adults.
Can you take too much magnesium?
Magnesium from food is generally well tolerated since the body excretes excess amounts. Very high supplemental doses may cause digestive discomfort for some people.¹
Sticking to recommended serving sizes and choosing a quality product helps keep things balanced.
Magnesium support from Nature’s Life
At Nature’s Life, we look to nature first. Minerals are part of the body’s original design and support how you move, rest, and recover. Our magnesium supplements are thoughtfully formulated to work in harmony with your muscles, nerves, bones, and overall wellness.*
We have to sun-to-soil formulas with magnesium at the center:
- Renewing Magnesium 500 mg: A potent dose that blends oxide, citrate, and malate of a full-spectrum magnesium experience.
- Renewing Magnesium Malate: This magnesium offers a gentle 200-mg dose of malate in easy, one-tablet servings
Whether you’re easing into supplementation or refining your routine, magnesium is a foundational place to start.
The mineral magnitude of magnesium
Magnesium is part of the body’s original blueprint. It’s involved in over 300 enzymatic processes throughout the body and has become a heavy-hitter for relaxation in the face of modern chaos that goes against our human nature. This mineral has been doing the work long before modern wellness trends showed up.
Today’s pace doesn’t always leave room for what the body needs. Supplementing magnesium is a way to reconnect with that foundation, giving your system steady support for recovery, resilience, and everyday vitality. Long story short: it’s a timeless mineral that’s built for now.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Resources
- “Magnesium: Fact Sheet for Health Professionals.” National Institutes of Health. ods.od.nih.gov/factsheets/magnesium-healthprofessional/.
- “Nutrients: Magnesium, Mg(mg). Agricultural Research Service. United States Department of Agriculture. nal.usda.gov/sites/default/files/page-files/magnesium.pdf.
- Uysal N, et al. Timeline (bioavailability) of magnesium compounds in hours: Which magnesium compound works best? Biol Trace Elem Res., Jan. 2019. https://pubmed.ncbi.nlm.nih.gov/29679349/