What is the Best Way to Increase Magnesium for Optimal Health?

December 24, 2025 •

4 min read

Did you know nearly half of all Americans consume less than the recommended amount of magnesium through their diet alone? Learning what is the best way to increase magnesium can dramatically improve your health, from supporting sleep and reducing stress to boosting exercise performance.

Quick Summary

Unlock the most effective strategies for boosting your body's magnesium levels through a balanced diet, high-quality supplements, and smart lifestyle adjustments to support over 300 biochemical reactions.

Key Points

Dietary First Approach: Focus on eating magnesium-rich foods like spinach, pumpkin seeds, almonds, and black beans to build a strong nutritional foundation.
Choose the Right Supplement: If diet isn't enough, select a highly bioavailable supplement like magnesium glycinate for relaxation or malate for energy, depending on your goals.
Enhance Absorption: Maximize uptake by pairing magnesium with vitamin D and B6 and consuming supplements with food to minimize digestive issues.
Reduce Depleting Factors: Cut back on caffeine, alcohol, and high-sugar foods, and manage stress levels, as these can lower your body's magnesium stores.
Consider Topical Use: Use magnesium oil or Epsom salt baths for targeted relief of muscle soreness, although their effectiveness for raising overall levels is less clear.
Consult a Professional: Always talk to a healthcare provider before starting a new supplement, especially if you have pre-existing health conditions or are on other medications.

Magnesium is a vital mineral that plays a foundational role in over 300 enzymatic reactions in the human body, impacting everything from nerve and muscle function to protein and energy synthesis. Despite its critical importance, habitual dietary intake is often low for many individuals. Inadequate magnesium levels have been linked to a variety of health issues, including migraines, insomnia, and muscle cramps. The best approach to increase magnesium involves a combination of dietary adjustments, mindful lifestyle choices, and, when necessary, targeted supplementation.

The Foundation: Magnesium-Rich Foods

Prioritizing whole foods is the most sustainable and beneficial strategy for increasing your magnesium intake. These foods provide a complex matrix of nutrients that work synergistically for better health.

Leafy Green Vegetables: Spinach, kale, and Swiss chard are excellent sources. The chlorophyll in these plants contains a magnesium ion, making them potent sources.
Nuts and Seeds: Pumpkin seeds are particularly rich in magnesium, along with chia seeds, almonds, and cashews.
Legumes: A half-cup serving of black beans or edamame can contribute significantly to your daily needs.
Whole Grains: Quinoa, brown rice, and whole wheat are valuable sources of dietary magnesium. Refining grains removes the nutrient-rich germ and bran, drastically reducing the magnesium content.
Dark Chocolate: Chocolate with 70% or more cacao is a delicious way to boost magnesium intake.
Avocados: A single avocado contains a healthy dose of magnesium.
Fish: Fatty fish like salmon and halibut are also good sources.

Exploring Magnesium Supplements

When dietary intake isn't enough, supplements offer a targeted way to address deficiencies. However, not all magnesium supplements are created equal. The form of magnesium determines its bioavailability and potential side effects.

Choosing the Right Magnesium Supplement

The best choice of supplement depends on your specific health goals. Below is a comparison of some common forms.


Type of Magnesium	Primary Use/Benefit	Bioavailability	Common Side Effects	Best For...
Glycinate / Bisglycinate	Relaxation, sleep, anxiety reduction	High, well-absorbed	Very gentle on the stomach	Anxiety, sleep issues, muscle relaxation
Citrate	Constipation relief, general deficiency	High, well-absorbed	Can have a laxative effect	Digestive support, replenishing general magnesium
Malate	Energy production, muscle function	High, well-absorbed	Low risk of digestive upset	Active individuals, chronic fatigue
L-Threonate	Cognitive function, brain health	High, crosses blood-brain barrier	Possible laxative effect	Memory support, age-related brain health
Oxide	Heartburn, occasional constipation	Poorly absorbed	Strong laxative effect	Not for correcting long-term deficiency

For optimal results, especially for correcting a deficiency, highly absorbable forms like glycinate, citrate, or malate are recommended. You should always consult with a healthcare professional before beginning a supplement regimen.

Optimizing Absorption and Minimizing Loss

Even with a magnesium-rich diet or supplement, certain factors can hinder absorption or deplete your stores.

Enhancing Nutrient Uptake

Pair with Vitamin D and B6: Magnesium requires adequate levels of vitamin D for proper absorption. Vitamin B6 also works synergistically with magnesium in many metabolic processes.
Take with Food: Consuming magnesium supplements with a meal can reduce the risk of digestive upset and slightly slow absorption for a steadier intake.
Avoid High Doses of Zinc: Extremely high doses of zinc, typically from supplements, can interfere with magnesium absorption.
Support Gut Health: A healthy digestive system is crucial for mineral absorption. Conditions like Crohn's or celiac disease can impair uptake.

Limiting Magnesium Depleters

Reduce Stress: Chronic stress increases cortisol production, which can lead to increased magnesium excretion.
Limit Caffeine and Alcohol: Excessive consumption of these substances can increase magnesium loss through urine.
Cut Back on Sugar: High sugar intake can cause increased magnesium excretion.
Manage Medications: Be aware that certain medications, including diuretics and proton pump inhibitors (PPIs), can impact magnesium levels.

Alternative Methods: Topical Magnesium

Topical application, through products like magnesium oil, creams, or Epsom salt baths, allows magnesium to be absorbed through the skin, also known as transdermal absorption. While this bypasses the digestive system and is excellent for targeted relief of muscle cramps and soreness, research on its overall effectiveness for increasing systemic magnesium levels is limited compared to oral supplementation. It can be a soothing addition to a routine but should not be relied upon as the primary method to address a serious deficiency.

Conclusion

For most people, the best way to increase magnesium is a holistic approach starting with a balanced, whole-food diet rich in leafy greens, nuts, seeds, and legumes. Addressing lifestyle factors like stress and consumption of depleting substances is a critical next step. If a deficiency is suspected or diagnosed, incorporating a high-quality, bioavailable supplement like magnesium glycinate or citrate, and combining it with other supportive nutrients like Vitamin D, can be highly effective. Ultimately, consulting a healthcare provider to determine the best strategy for your individual needs is the most reliable path to achieving optimal magnesium levels and unlocking its many health benefits. You can find more information from the National Institutes of Health.

Frequently Asked Questions

Magnesium glycinate is often recommended for anxiety and sleep due to its high bioavailability and calming properties. It is bound to the amino acid glycine, which has a calming effect on the brain.

For most healthy individuals, a balanced, whole-food diet rich in leafy greens, nuts, seeds, and legumes can provide sufficient magnesium. However, for those with a diagnosed deficiency or poor absorption, supplements may be necessary.

The ideal time depends on your goal. For relaxation and sleep, taking magnesium in the evening is often best. For energy and muscle recovery, some prefer a morning or post-workout dose. Consistency is more important than exact timing.

While Epsom salt (magnesium sulfate) baths can be soothing for muscle aches, the amount of magnesium absorbed through the skin is not reliably quantified and is generally not considered sufficient to correct a systemic deficiency.

Excessive intake of supplemental magnesium can cause side effects, most commonly diarrhea, nausea, and abdominal cramping. This is more likely with poorly absorbed forms like magnesium oxide.

Symptoms of magnesium deficiency can be non-specific and include fatigue, muscle weakness, cramps, nausea, and headaches. A blood test can help determine levels, but you should consult a doctor if you suspect a deficiency.

Magnesium intake should be separated by at least two hours from high doses of zinc, certain antibiotics, and bisphosphonates, as these can interfere with absorption. Always check with a healthcare provider for personalized advice.