What is the best way to put magnesium in your body?

November 15, 2025 •

4 min read

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, yet nearly half of Americans don't get enough from their diet alone. Understanding what is the best way to put magnesium in your body is crucial for supporting energy production, muscle function, bone health, and stress regulation.

Quick Summary

The most effective methods for increasing magnesium involve prioritizing whole foods, selecting highly absorbable supplement forms like glycinate or citrate, and utilizing topical applications. Optimizing absorption is key, influenced by dosage, timing, and other nutrients.

Key Points

Diet First: Prioritize magnesium-rich foods like seeds, nuts, leafy greens, and whole grains for a natural and safe approach to intake.
Choose Highly Bioavailable Supplements: If supplementing, opt for organic chelated forms like magnesium glycinate or citrate, which are better absorbed and less likely to cause digestive upset than magnesium oxide.
Consider Topical Application: Magnesium oils, creams, and bath flakes offer an alternative absorption route for those with digestive sensitivities, providing localized relief for sore muscles.
Optimize Absorption Timing and Dosage: Taking supplements in smaller, multiple doses throughout the day and with meals can enhance absorption. Glycinate is best for evening relaxation, while malate can support morning energy.
Be Mindful of Interactions: Avoid excessive supplemental intake and be aware of factors that can inhibit absorption, such as high-dose zinc or calcium, while also considering how other nutrients like Vitamin B6 can help.
Consult a Doctor for High Doses: Stick to a supplemental intake of 350mg or less daily unless advised by a healthcare provider, especially if you have kidney issues, to avoid toxicity.

Sourcing Magnesium Through Your Diet

The most natural and often recommended method for absorbing magnesium is through a varied and balanced diet. Magnesium is widely distributed in both plant and animal foods, and obtaining it from food sources minimizes the risk of toxicity because the kidneys excrete any excess. A diet rich in whole foods, such as the Mediterranean diet, can provide sufficient magnesium for most people.

Top Magnesium-Rich Foods

Seeds and Nuts: Pumpkin seeds are exceptionally high in magnesium, providing 156mg per ounce, followed by chia seeds (111mg/ounce), almonds (80mg/ounce), and cashews (74mg/ounce).
Leafy Green Vegetables: Spinach and Swiss chard are excellent sources, containing 78mg of magnesium per half-cup when boiled.
Legumes: A half-cup of cooked black beans provides 60mg of magnesium, and edamame offers 50mg.
Whole Grains: Brown rice, oatmeal, and whole wheat bread contain higher magnesium content than their refined counterparts.
Fruits: Bananas and avocados are also decent sources of this essential mineral.
Dark Chocolate: Containing at least 70% cacao, dark chocolate offers a tasty way to boost intake, with approximately 65mg per ounce.

Using Oral Magnesium Supplements Effectively

For those who have a hard time meeting their magnesium needs through diet, or who have specific health concerns, oral supplements can be a reliable option. However, not all forms are created equal. The bioavailability, or how well the body absorbs and uses the mineral, varies greatly depending on the compound it is chelated with.

Comparing Different Magnesium Supplement Forms


Magnesium Type	Bioavailability	Best For	Potential Side Effects
Magnesium Glycinate	High	Relaxation, sleep, anxiety relief	Gentle on the stomach
Magnesium Citrate	High	Constipation, digestive health, general supplementation	Mild laxative effect
Magnesium Malate	High	Energy production, muscle fatigue, chronic pain	Low risk of digestive issues
Magnesium L-Threonate	High	Cognitive function, memory, brain health	May have a laxative effect
Magnesium Oxide	Low	Constipation relief (due to poor absorption)	Can cause stomach upset and diarrhea
Magnesium Taurate	Good	Heart health, blood pressure regulation	Calming effects
Magnesium Sulfate (Epsom Salts)	Low absorption orally	Primarily for topical use in baths	Can cause laxative effect if ingested

Exploring Topical Magnesium

Topical application offers an alternative route for magnesium delivery, bypassing the digestive system entirely. This can be particularly beneficial for individuals with digestive sensitivities or malabsorption issues. Transdermal absorption, while not fully understood, allows magnesium ions to penetrate the skin and enter the bloodstream.

Methods for Topical Application

Magnesium Oil/Sprays: Applying magnesium oil or spray directly to the skin, especially on areas with thin skin or more sweat glands, allows for targeted relief of muscle soreness and cramps. Massaging the product in can enhance absorption.
Magnesium Bath Flakes: Soaking in a warm bath with magnesium chloride flakes (or Epsom salts) can be a relaxing way to absorb magnesium through the skin. A 20-minute soak is typically recommended for optimal absorption and relaxation.
Magnesium Creams and Lotions: These products combine magnesium with moisturizing ingredients, providing both skin hydration and magnesium delivery. They are ideal for regular, consistent application.

How to Maximize Magnesium Absorption

Regardless of the method, several factors can influence how well your body absorbs magnesium.

Take Multiple Small Doses: Spreading your magnesium intake throughout the day rather than taking a single large dose can improve overall absorption.
Time Supplementation Strategically: For relaxation and sleep, taking magnesium glycinate in the evening is often recommended. For energy, some people take forms like magnesium malate in the morning.
Take with Food: Consuming magnesium with a meal can aid absorption by stimulating stomach acid production, which helps with dissolution. Studies have also shown that magnesium bioavailability from mineral water is higher when consumed with a meal.
Avoid Absorption Inhibitors: Excessive intake of certain substances can hinder absorption. These include:
- High-dose zinc supplements: Can interfere with magnesium balance.
- Excessive calcium intake: Calcium and magnesium compete for absorption, so it's best to take them at separate times if supplementing both.
- Phytates: Found in whole grains and legumes, but fermentation processes can mitigate their effects.
Combine with Vitamin B6: Vitamin B6 can help increase magnesium absorption and bioavailability.

Risks and Considerations

While getting magnesium from food is generally safe, high doses from supplements or medications can cause side effects like diarrhea, nausea, and abdominal cramping. The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350mg for adults, and exceeding this without medical supervision can be harmful, especially for those with impaired kidney function. Certain medications, such as some diuretics and antibiotics, can also interact with magnesium supplements. Always consult a healthcare professional before starting supplementation.

Conclusion: Which Method is Best for You?

So, what is the best way to put magnesium in your body? The answer depends on your individual needs and lifestyle. For most people, a diet rich in magnesium-containing whole foods is the foundation for maintaining healthy levels. For those with deficiency or specific health goals, targeted supplementation with highly bioavailable forms like glycinate, citrate, or malate is a good option. Topical applications offer a digestive-friendly alternative for localized or general relief. The ideal strategy often involves a combination of methods—a nutrient-dense diet combined with a well-chosen supplement or topical product—all while being mindful of absorption factors and potential risks.

For more information on magnesium and other minerals, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

Highly absorbable forms of magnesium include magnesium glycinate, citrate, and malate. Magnesium glycinate is excellent for relaxation, while citrate is known for its effectiveness, especially for those with constipation.

Yes, topical magnesium can be absorbed through the skin, bypassing the digestive system. It is often used in the form of oils, sprays, or bath flakes for targeted muscle relief and general relaxation.

For most healthy adults, the recommended daily allowance (RDA) is between 310-420mg from all sources, including food. The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350mg per day to avoid side effects.

It is not possible for healthy individuals to get too much magnesium from food alone. The kidneys are very efficient at filtering out and excreting any excess magnesium through urine.

Some of the best food sources include pumpkin seeds, chia seeds, almonds, spinach, black beans, whole grains like brown rice, and dark chocolate.

Yes, magnesium is known to help quiet the nervous system and promote a relaxed state. Taking a highly absorbable form like magnesium glycinate in the evening is often recommended to support better sleep and reduce anxiety.

Common symptoms of low magnesium include fatigue, muscle cramps, weakness, and abnormal heart rhythms in more severe cases. Many of these symptoms can be confused with other conditions, so a diagnosis from a doctor is necessary.