Magnesium
I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take. I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do! However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before. Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.
I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral, I recently decided to buy some Magnesium Citrate.
I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable. Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels. It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.
There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate! I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed. I believe this is the same form as found in the ‘Natural Calm” brand.
A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement. There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.
Why Modern Lifestyles Deplete Magnesium
Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.
Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.
How to Spot Subtle Signs of Magnesium Deficiency
Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:
- Frequent eye twitches or facial muscle spasms
- Difficulty getting to sleep or staying asleep
- Tension headaches or migraines
- Restless legs at night
- Unexplained anxiety or feelings of overwhelm
- Muscle soreness or tightness, even after gentle exercise
If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.
Comparing Magnesium Supplement Types
Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:
- Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
- Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
- Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
- Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
- Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.
If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.
Timing and Dosage Tips
Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.
Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.
Magnesium and Sleep
Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.
How Magnesium Supports a Paleo Lifestyle
For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.
Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.
Final Thoughts
While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.
As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.
Do you supplement with Magnesium? Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!
I am currently pregnant (and a type 2 diabetic), and have been taking magnesium and vitamin d supplements from the beginning of my pregnancy. My levels have been great throughout! Infact, I’ll continue taking them after I have my baby 🙂
It definitely sounds like a wise combination of supplements to take Hannah, even more so during pregnancy I’d imagine.
You forgot to mention magnesium chelate 🙂
I started taking magnesium citrate before sleeping to see how it affected my sleep, it ended up helping with muscle recovery so I keep taking it. I’m testing brands aiming for the most cost-effective choice.
Hadn’t realised it was good for muscle recovery too, that’s another great bonus!
I take bioceuticals ultra muscleeze. Great for muscle tension and cramps. I also had a magnesium injection the other day to get instant relief from a very stiff neck
That’s incredible Clint, I had no idea it could be that effective! Does the soreness come back after a few hours?
Clint
I have been suffering with muscles for a while now. The muscles tighten so bad in my back that it effects my nerves … my nerves just buzz. It feels like an arm going to sleep. But its the muscles when they tighten are pressing on the nerves. What magnesium would help this if any? Where do you get the muscleeze and would this help you think?
I take ultra muscleze too for cramps in my calves. It works a treat. According to Phinney & Volek, muscle cramps can be symptom of a highly refined diet which leads to mineral depletion. While paleo clearly isn’t highly refined, any previous deficiencies may need to be treated with supplements. I hope that once the deficiency is fixed, I can stick with bone broths and leafy greens as my main sources.
I’m so impressed by how well it seems to work Ruth! I wonder how long it will take you to fix your deficiency?
I have been taking manesium chloride for about 12 months. I suffered from muscle spasms, muscle tention, anxiety and also epilepsy. Not to mention hot flushes and night sweats. All of the above have gone. I also apply magnesium transdermally. I have recently started making my own magnedium moisturizer and oil. Check out my FB page. Transdermal mg therapy. The moisturizer is great to reduce age spots moles, skin tags and warts. It is a wonder mineral.
I regularly take Blackmores PPMP, that’s Potassium Phosphate and Magnesium Phosphate. I find it’s great for stress/tension and sore muscles as well as helping with getting off to sleep.