- Health advice
- Aug 01, 2015
Magnesium supports over 300 enzyme systems in your body, including energy production, heart health and muscle function.[2] Most Australian adults do not get enough of this mineral from diet alone, which is why it is worth understanding your magnesium supplement options.
Are you getting enough magnesium?
Around one in three Australian adults do not meet their recommended magnesium intake through diet alone.[1] The gap widens with age, with intake shortfalls most common in older men and women.[2]
Magnesium needs also rise with lifestyle factors such as stress, heavy exercise and poor sleep. If any of the signs below sound familiar, a shortfall may be part of the picture.
Common signs of low magnesium
- Low energy or persistent fatigue
- Muscle cramps, spasms or night-time twitches
- Tense muscles from exercise or long hours at a desk
- Trouble winding down, or a mind that will not switch off at night
- Premenstrual symptoms such as fluid retention or mood changes
- A diet low in leafy greens, nuts, seeds and legumes
How magnesium moves through your body
How much magnesium do you need each day?
The Australian Nutrient Reference Values set the recommended dietary intake at around 420 mg a day for adult men and around 320 mg a day for adult women.[2] Requirements shift slightly across life stages, as shown below.
| Life stage | Recommended dietary intake |
|---|---|
| Children 4 to 8 years | 130 mg per day |
| Children 9 to 13 years | 240 mg per day |
| Men 19 years and over | 400 to 420 mg per day |
| Women 19 years and over | 310 to 320 mg per day |
| Pregnancy | 350 to 360 mg per day |
These figures relate to total intake from food, and your healthcare practitioner can advise on the right supplemental dose for your situation.
Why magnesium matters for your body
Magnesium plays a role in normal energy production, helping generate adenosine triphosphate, or ATP, the compound your cells run on.[3] It also supports normal muscle contraction and relaxation, which is why roughly one third of your body's magnesium is stored in muscle tissue.
Muscle function and recovery
Magnesium helps muscles contract and then release, so a shortfall can show up as cramping, spasms or general tightness. This applies to skeletal muscle from exercise or desk posture, and it applies to your heart, which relies on the same mineral to keep beating steadily.
People who train hard or sweat heavily lose more magnesium through perspiration, so athletes and regular exercisers often need more than the general population.[3] Adequate magnesium may help support healthy muscle function, ease exercise-induced muscle soreness and support recovery after training.
Heart and cardiovascular health
Your heart is the busiest muscle in your body, and it depends on magnesium to contract and relax normally. Clinical research on magnesium and blood pressure has so far shown only a small effect, so it should be seen as one part of overall heart health rather than a standalone solution.[3]
Stress, mood and sleep
Magnesium helps regulate nervous system function, so it may support a normal, healthy response to mild everyday stress and support restful sleep. During periods of prolonged stress your body excretes more magnesium in urine, which can widen an existing dietary shortfall.
If stress is a regular part of your life, our range of stress relief support may be worth exploring, and our guide to stress relief supplements compared looks at how magnesium stacks up against other options. If it is your sleep that is suffering, take a look at our sleep support collection.
Magnesium during perimenopause and menopause
Hormonal changes during perimenopause and menopause can affect sleep, mood and bone health, all areas where magnesium plays a supporting role. Many women also find their muscle cramps or restless nights become more noticeable during this life stage.
Our menopause relief collection brings together products formulated for this stage of life, and for a deeper look at natural strategies read our guide on supporting your body naturally through menopause.
Blood sugar metabolism
Magnesium is involved in normal glucose metabolism as part of its broad role across the body's enzyme systems. Keeping magnesium intake adequate is one part of supporting metabolic health alongside diet and lifestyle.
The information on this page is general in nature and relates to the normal, healthy function of magnesium in the body. It is not intended to diagnose, treat, cure or prevent any disease, and it should not replace personalised advice from your healthcare practitioner.
Safety, side effects and who should be cautious
Before you start supplementing
Magnesium from food is considered very safe, since healthy kidneys clear any excess through urine.[1] Supplemental magnesium is generally well tolerated too, though high doses of some forms can cause loose stools or an upset stomach.
Check with your doctor or pharmacist before starting a magnesium supplement if you have kidney disease, since impaired kidneys may struggle to clear excess magnesium.[1] The same applies if you take antibiotics, diuretics or medication for osteoporosis, as magnesium can affect how some of these medicines are absorbed.[1]
If you are pregnant, breastfeeding, or considering a supplement for a child, speak with your healthcare practitioner first to confirm the right form and dose.
Organic vs inorganic magnesium: what is the difference?
Magnesium supplements come in organic and inorganic forms, and the difference affects how well your body absorbs them. Research comparing these forms has found organic forms such as citrate are generally absorbed more efficiently than inorganic oxide, and are less likely to cause digestive upset.[3]
- Examples: citrate, glycinate, orotate, amino acid chelate
- Absorption: generally higher bioavailability
- Digestive comfort: less likely to cause upset
- Best for: daily supplementation, sensitive stomachs
- Examples: oxide, chloride, carbonate
- Absorption: generally lower bioavailability
- Digestive comfort: more likely to cause loose stools at higher doses
- Best for: lower-cost, higher elemental magnesium per dose
Types Of Magnesium
Magnesium citrate
Magnesium citrate is magnesium joined with citric acid. This mix stays steady in your stomach, so it reaches your gut in one piece and is easy for your body to absorb.[3]
Magnesium glycinate
Magnesium glycinate is magnesium joined with glycine, a gentle amino acid. Glycine helps carry the magnesium through your gut wall, so this form is easy on the stomach and absorbs well.
Magnesium orotate
Magnesium orotate is magnesium joined with orotic acid. This pairing helps magnesium pass through cell walls easily, especially in heart cells, so even a small dose can still work well.
For a closer look at this form, including its role in heart and exercise recovery, read our dedicated guide to magnesium orotate.
Magnesium amino acid chelate
In this form, magnesium is bonded to amino acids in a stable structure that mimics the way your body naturally transports minerals. This chelation process supports better absorption through the intestinal wall compared with non-chelated inorganic forms.
How magnesium is absorbed and regulated
Absorption happens in the small intestine, and your body adjusts the rate depending on your current levels. Low serum magnesium increases absorption, while high serum magnesium reduces it.
Three systems regulate magnesium balance: the small intestine controls absorption, the kidneys control excretion, and storage sites such as bone, muscle, teeth, liver and pancreas hold the body's reserves. This is also why a standard blood test is not always a reliable way to check your magnesium status, since only a small fraction circulates in the blood at any time.[3]
Food sources of magnesium
Diet is the first place to look before considering a supplement. Good natural sources include:
- Fruit such as bananas and avocados
- Dried fruit including figs, prunes and apricots
- Nuts and seeds such as pumpkin seeds, sesame seeds, brazil nuts and almonds
- Legumes including soybeans, white beans and kidney beans
- Whole grains such as brown rice, quinoa and millet
- Dark leafy greens such as spinach
- Sea vegetables including kelp, nori and dulse
Pre-workout magnesium smoothie
Try this simple smoothie before training to support energy production and post-exercise recovery.
- 1 glass of milk, soy milk, almond milk or oat milk
- Half a cup of fresh strawberries or mixed berries
- 1 scoop of protein powder suited to your goals
- 1 to 2 teaspoons of flaxseed oil
- 1 scoop of a well-absorbed magnesium powder, such as a glycinate-based formula
Blend all ingredients together, and add a teaspoon or two of linseed, sunflower and almond meal for extra fibre if you like.
When's the best time to take magnesium?
There is no single correct time to take magnesium, since the right timing depends on why you are taking it. What matters most is taking it consistently and with food if you find it upsets your stomach.
If sleep or relaxation is your main goal, taking magnesium in the evening, an hour or two before bed, tends to work well alongside a wind-down routine. If you are using it for muscle recovery or energy around exercise, taking it earlier in the day or shortly after training may suit you better.
Magnesium is generally well absorbed with or without food, though taking it with a meal can reduce the chance of an upset stomach, particularly with higher doses. If you also take calcium, iron or zinc supplements, or certain medications such as some antibiotics or osteoporosis treatments, try to space these at least two hours apart from your magnesium dose, since they can compete for absorption.[1]
Should you take magnesium in the morning or at night?
Whether you should take magnesium in the morning or at night comes down to what you want it to help with. Night-time dosing tends to suit people focused on sleep and winding down, while morning or pre-exercise dosing suits people focused on energy, training and muscle recovery.
If you are unsure which applies to you, starting in the evening is a reasonable default, since it is unlikely to interfere with your day and lines up with when your body is naturally shifting toward rest.
Which magnesium form is right for you?
Not sure where to start? Our in-store and online naturopaths can help you choose the right form and dose for your needs.
Shop magnesium at Mr Vitamins
Browse our full range of practitioner-quality magnesium supplements, including citrate, glycinate and orotate forms, in our magnesium collection.
- Stress relief collection, for everyday stress support
- Sleep support collection, for restless nights
- Heart health collection, for cardiovascular support
- Menopause relief collection, for perimenopause and menopause symptoms
Frequently asked questions
What does magnesium do in the body?
Magnesium supports energy production, muscle contraction and relaxation, nervous system function and normal heart rhythm. It is involved in over 300 enzyme reactions across the body.
How much magnesium should I take each day?
The Australian recommended dietary intake is around 420 mg a day for men and around 320 mg a day for women. Your naturopath or healthcare practitioner can advise on the right supplemental dose for you.
What is the best form of magnesium to take?
Organic, chelated forms such as glycinate, citrate and orotate are generally better absorbed than inorganic forms like oxide. The right choice depends on your individual needs, so it is worth asking a naturopath or healthcare practitioner.
Can magnesium help with muscle cramps?
Magnesium supports normal muscle contraction and relaxation, which is why low levels are often linked to cramping and spasm. Adequate intake may help support healthy muscle function, particularly around exercise.
What is the best time to take magnesium?
There is no single best time for everyone, since it depends on your goal. Many people take magnesium in the evening to support sleep and relaxation, while others prefer it earlier in the day around exercise for muscle recovery, and taking it with food can help reduce any stomach upset.
Is it safe to take magnesium every day?
Magnesium supplements are generally well tolerated at recommended doses, though high doses of some forms can cause loose stools. People with kidney disease, or those on certain medications, should check with their doctor first.
Where can you buy magnesium glycinate in Australia?
Magnesium glycinate is available through pharmacies, health food stores and practitioner dispensaries across Australia. At Mr Vitamins you can browse a range of magnesium glycinate options in our magnesium collection, in-store or online, with naturopath advice available if you need help choosing.
How long do magnesium supplements take to work?
This varies from person to person and depends on why you are taking it. Some people notice a difference in sleep or muscle tension within one to two weeks, while more general benefits for energy or wellbeing may take four to eight weeks of consistent daily use to become noticeable.
Is magnesium good for arthritis pain?
Magnesium plays a role in normal bone and muscle function, and some research has linked low magnesium levels with higher markers of inflammation, but current evidence directly supporting magnesium supplementation for arthritis pain relief is limited. If joint pain is an ongoing concern, it is best discussed with your doctor or a naturopath as part of a broader care plan.
Can you take iron and magnesium together?
Iron and magnesium can compete for absorption in the gut, so it is generally best to space these supplements at least two hours apart rather than taking them at the same time. Many people find it easiest to take iron with a vitamin C-rich food earlier in the day and save magnesium for later.
Sources
- Healthdirect Australia. Magnesium and your health. Available from: healthdirect.gov.au/magnesium
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Magnesium. Eat For Health. Available from: eatforhealth.gov.au
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Available from: ods.od.nih.gov
General Disclaimer
This article is intended for general informational and educational purposes only. It does not constitute medical advice and is not a substitute for professional healthcare advice, diagnosis, or treatment. Always read the label and follow the directions for use, and if symptoms persist, talk to your healthcare professional.
The information in this article is not intended to diagnose, treat, cure, or prevent any disease or health condition. References to health benefits reflect the current state of published research and Australian nutrient guidelines, and are not claims made about any specific product. Individual results may vary.
Vitamin and mineral supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking prescription medications, or have an existing health condition such as kidney disease, consult a qualified healthcare professional before starting a magnesium supplement. Keep all supplements out of reach of children.
Product and collection links in this guide reflect the independent recommendation of the Mr Vitamins practitioner and retail team. No brand has paid for inclusion, placement, or editorial content.
© Mr Vitamins. All rights reserved. Content is reviewed periodically but may not reflect the most current research or regulatory guidance. Last reviewed: 16 July 2026.
Related Articles
Recently Viewed
- ${ variant.price | currencyFromCents } | ${ variant.title } ${ variant.price | currency } | ${ variant.title }
