Magnesium: Understanding What is Right for You
Magnesium is a mineral involved in hundreds of processes in the body, energy production, muscle contraction and relaxation, nerve signalling, blood pressure regulation, bone health and blood sugar control among them.
It’s the muscle and nerve side that most people notice. Magnesium helps muscles relax after they contract, and it plays a role in the nervous system’s ability to settle down. Which is why it turns up in conversations about cramps, restless legs, tension and sleep.
How much do you need?
In Australia, the NHMRC Recommended Dietary Intake for magnesium is 400 to 420 mg a day for adult men and 310 to 320 mg a day for adult women. That figure covers everything including food, drinks and supplements combined.
Are Australians getting enough? Often not. ABS figures published in 2026 found that in 2023, around 36% of adults had an inadequate magnesium intake, and the shortfall was more common in men than women.
Food first
Magnesium is widely available in food, and a supplement works best alongside a decent diet rather than instead of one. Good sources include:
- Nuts and seeds – pumpkin seeds, almonds, cashews
- Legumes – black beans, chickpeas, lentils
- Wholegrains – brown rice, oats, wholemeal bread, wheat bran
- Dark leafy greens – spinach, silverbeet
- Dark chocolate
- Avocado, banana, tofu and oily fish
Refining strips magnesium out, which is part of why intakes have fallen, for example white bread and white rice carry far less than their wholegrain versions.
The forms, and what each is for
This is the part that matters most when you’re choosing. Every supplement binds magnesium to something else, and that partner determines how it behaves.
Form | Best for | Worth knowing |
Glycinate (bisglycinate) | Sleep, stress, muscle tension, long-term daily use | Well absorbed and gentle on the stomach. Bound to glycine, an amino acid with calming properties of its own. The usual starting point if your issue isn’t constipation. |
Citrate | Constipation, cramps, quick top-up | Well absorbed and inexpensive. Has a mild laxative effect, which is a benefit or a drawback depending on what you’re after. |
Oxide | Occasional constipation, short-term use | Cheaper and higher in magnesium by weight, but poorly absorbed. |
Threonate | Cognitive and brain-related uses | Newer, more expensive, and marketed for brain health. |
Malate | Daytime energy, muscle soreness | Bound to malic acid, involved in energy production. Often chosen for daytime use rather than evening. |
Taurate | Cardiovascular and blood pressure support | Bound to taurine. Less studied than glycinate or citrate. |
Considering magnesium? Have a chat with the team at your local WholeLife Pharmacy & Healthfoods, no appointment needed, and we’ll help you find the right form for what you’re after. For something more in-depth, book a consultation with one of our naturopaths.
Disclaimer: Nutritional supplements may only be of assistance if dietary intake is inadequate. Always read the label and follow directions of use.
References:
https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
https://www.nhmrc.gov.au/sites/default/files/images/Nutrient-reference-aus-nz-executive-summary.pdf
https://www.blackmores.com.au/health-hub/articles/how-much-magnesium-do-you-need
https://www.healthdirect.gov.au/foods-high-in-magnesium
https://pubmed.ncbi.nlm.nih.gov/40918053/
https://pubmed.ncbi.nlm.nih.gov/39252819/
https://www.sleepfoundation.org/magnesium
https://pubmed.ncbi.nlm.nih.gov/32162607/
