Magnesium: Supporting Your Body Through Midlife

Did you know that magnesium is involved in more than 300 essential processes in the body? From supporting energy production and muscle function to helping regulate nerve signals, this mineral plays an important role in keeping our bodies functioning optimally.

Ensuring you are getting enough magnesium is an important part of supporting overall wellness. The recommended intake varies depending on your age, sex, and life stage, but many people may not be getting enough through diet alone.

If you prefer to focus on food first, many whole foods naturally contain magnesium, including:

• Leafy greens

• Legumes

• Tofu and other soy foods

• Nuts and seeds

• Whole grains

• Dark chocolate (yes, this is something to celebrate!)

I have also noticed personally that when I experience stronger chocolate cravings, increasing my magnesium intake helps reduce those cravings. Our cravings can sometimes be our body's way of communicating that it needs more support, although they can also be influenced by many other factors including stress, hormones, sleep, and habits.

After years of working with clients through nutrition consultations, I have found that many people struggle to consistently include enough magnesium-rich foods in their daily meals. For this reason, I often discuss magnesium supplementation as one possible tool to support overall wellness.

Magnesium levels in the body are carefully regulated, and many factors can influence how much magnesium we absorb and retain, including the type of magnesium, digestive health, medications, and dietary patterns. Personally, I focus on a combination of magnesium-rich foods along with supplementation when I feel my body needs additional support.

Not all magnesium supplements are created equal. Different forms of magnesium have different properties and may be better suited for different needs.

Keep reading to learn about seven different types of magnesium and how to choose the right form for your personal wellness goals.  

1) Magnesium citrate
A form of magnesium that is bound with citric acid.  Citric acid is found naturally in citrus fruits, giving them their characteristic tart and sour flavour.  It is one of the most common magnesium supplements.  It is generally better absorbed than other forms.  At higher doses, it can have a laxative effect.  It is marketed as calming as it can help relieve stress and anxiety.  

2)  Magnesium oxide
Is a salt that combines magnesium and oxygen.  It naturally forms a white, powdery substance and is sold in powder of capsule form.  Not the best to take for deficiencies as it is not easily absorbed.  Typically used to treat heartburn, acid reflux, indigestion, and constipation.  

3)  Magnesium Chloride
Is a salt that includes chlorine, an unstable element that binds well with other elements, including sodium and magnesium, to form salts.  It's well absorbed, making it great to treat deficiencies.  

4)  Magnesium Taurate
Contains the amino acid taurine.  This form may promote healthy blood sugar levels ad blood pressure.  

5)  Magnesium L-threonate
Very easily absorbed.  It is most effective for increasing magnesium concentrations in brain cells.  Used for its potential brain benefits and to manage certain brain disorders, such as depression, Alzheimer's, and other age-related memory loss.  

6)  Magnesium Sulfate
Epsom salt.  It is used to soothe sore, achy muscles and relieve stress.  It is not absorbed well through the skin, not the best for increasing a magnesium deficiency.  

7)  Magnesium glycinate
It is easily absorbed and may have calming properties.  It is used to help with anxiety, stress, and insomnia.  Glycine on its own can help improve sleep and treat inflammatory conditions, including heart disease and diabetes.  Your body uses this amino acid, glycine, in protein construction.  It occurs naturally in protein-rich foods, such as:  fish, meat, dairy, legumes.  

If you are navigating perimenopause like I am, you may have noticed changes in sleep, mood, and how your body feels day to day.

Magnesium is one mineral that many people turn to for support during this stage of life. It plays an important role in muscle function, nervous system regulation, and energy production. Some people find that magnesium supplementation helps support relaxation, sleep quality, and feelings of calm, especially during times of increased stress or hormonal changes.

Magnesium can also be helpful for muscle function. If you experience muscle tightness or cramps, it may be worth exploring whether you are getting enough magnesium through food or supplementation.

As someone currently training for a half marathon, I noticed I was experiencing cramping in my feet during my training. After adding magnesium supplementation to my routine, I noticed that the cramping improved and has since gone away.

Of course, our bodies are complex, and there can be many reasons behind symptoms like sleep changes, irritability, or muscle cramps. Nutrition, hydration, movement, stress, and overall lifestyle all play a role.

For me, magnesium has become one of the tools I use to support my body through this season of life — a reminder that sometimes the simplest nutrients can have a meaningful place in our wellness routines.

This article is for educational and informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.  I encourage you to talk to your doctor before dry brushing if you have existing skin conditions.  

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