What's the best way to put magnesium in your body? A Comprehensive Guide

December 31, 2025 •

4 min read

According to the National Health and Nutrition Examination Survey, nearly half of all Americans fail to consume enough magnesium through their diet alone. This is why many people are now asking: what's the best way to put magnesium in your body effectively? The answer depends on individual needs, absorption rates, and overall health goals.

Quick Summary

Different methods exist for increasing magnesium levels, including dietary sources, oral supplements, and topical application. The optimal choice depends on factors like absorption efficiency, gastrointestinal sensitivity, and the intended health benefit. Combining methods, focusing on highly bioavailable forms, and improving dietary habits offer the best approach for most individuals.

Key Points

Food First: Start with magnesium-rich foods like leafy greens, nuts, and seeds for a safe, synergistic approach to boosting levels.
Not All Supplements Are Equal: Choose highly-absorbable forms like magnesium glycinate or malate over poorly-absorbed options like magnesium oxide.
Topical for Targeted Relief: Use magnesium oil or flakes for localized muscle soreness and relaxation, as it bypasses the digestive system.
Glycinate for Calm and Sleep: Magnesium glycinate is a gentle, highly bioavailable form often recommended for anxiety and improved sleep quality.
Watch for Diarrhea: Supplements like magnesium citrate are effective but can have a laxative effect, particularly at higher doses.
Enhance Absorption Naturally: Maximize uptake by ensuring sufficient Vitamin D and avoiding large calcium doses at the same time.
Consistency is Key: Whether through diet or supplements, regular and consistent intake is more important than the specific time of day.

Why Your Body Needs Magnesium

Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body, influencing everything from muscle and nerve function to blood sugar and blood pressure regulation. Maintaining optimal magnesium levels is crucial for overall wellness, with deficiency linked to symptoms like fatigue, muscle cramps, and anxiety.

The Challenge of Magnesium Absorption

While present in many foods, magnesium absorption is complex and can be influenced by several factors. The body typically absorbs only 30-40% of the magnesium consumed from dietary sources. Processed foods and mineral-depleted soil contribute to lower-than-recommended intakes for a significant portion of the population. This leads many to explore alternative and supplemental methods for boosting their magnesium levels.

Method 1: Dietary Intake (Food-First Approach)

For healthy individuals without a severe deficiency, a food-first approach is the safest and most sustainable method. Getting magnesium from food also provides a host of other synergistic nutrients that aid in overall health.

Best Dietary Sources of Magnesium

Dark leafy greens: Spinach, kale, Swiss chard.
Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews.
Legumes: Black beans, edamame, lentils.
Whole grains: Brown rice, whole wheat bread, fortified cereals.
Other sources: Avocado, bananas, dark chocolate, certain types of fatty fish.

Method 2: Oral Supplements (Targeted Boost)

When diet alone isn't enough, oral supplements offer a convenient way to increase intake. However, not all forms are created equal. The type of magnesium salt determines its bioavailability and potential side effects.

Choosing the Right Supplement for Maximum Absorption

Magnesium Glycinate: This form is bound to the amino acid glycine. It is known for high bioavailability and is gentle on the stomach, making it a good choice for those with sensitive digestive systems. It is also often recommended for its calming effects on the nervous system, which can help with sleep and anxiety.
Magnesium Citrate: A well-absorbed form, magnesium citrate is known for its mild laxative effect due to its osmotic activity. This makes it a popular choice for treating occasional constipation but less ideal for those seeking magnesium for other purposes without the laxative side effect.
Magnesium Malate: This form is bound to malic acid. It is well-absorbed and is often recommended for muscle and energy support.
Magnesium Oxide: Despite being a common and inexpensive form, magnesium oxide has very poor bioavailability, with some studies showing absorption as low as 4%. While it contains a high concentration of elemental magnesium by weight, the body absorbs very little of it. Its primary use is as a laxative.
Magnesium L-Threonate: A newer and often more expensive form, this type is unique for its ability to cross the blood-brain barrier, making it a focus of research for cognitive and neurological health.

Method 3: Topical Application (Skin Absorption)

Topical magnesium, such as oil, lotions, and bath flakes, has gained popularity for localized muscle relief and relaxation. Research on transdermal absorption is promising but still developing, with evidence suggesting magnesium can be absorbed through hair follicles and sweat glands, bypassing the digestive system.

Magnesium Oil: A high-concentration spray of magnesium chloride, often used for targeted application on sore muscles.
Epsom Salts: Made of magnesium sulfate, these are popular for relaxation baths. While some absorption is believed to occur, magnesium chloride (flakes) may be more readily absorbed through the skin.

Comparison Table: Magnesium Delivery Methods


Feature	Dietary Intake (Food)	Oral Supplements (e.g., Glycinate, Citrate)	Topical Application (Oil, Flakes)
Bioavailability	Moderate to High, influenced by food matrix	Varies significantly by form (Glycinate/Malate > Citrate > Oxide)	Varies; potential for direct, localized cellular uptake
Convenience	Requires conscious meal planning	High, easy to integrate into daily routine	Moderate, requires dedicated time (baths) or application
Cost	Varies, can be low if prioritizing magnesium-rich foods	Varies widely based on form and brand	Generally affordable, though quality of flakes/oil differs
Primary Benefits	Overall nutrient synergy, long-term health	Targeted benefits (sleep, anxiety, muscle cramps), correction of deficiency	Localized relief for muscles, relaxation, bypasses digestive tract
Side Effects	Generally none, unless over-consuming laxative foods	Diarrhea possible, especially with high doses or certain forms (Citrate, Oxide)	Skin irritation or tingling can occur

Tips for Optimizing Magnesium Absorption

Regardless of your chosen method, these strategies can help your body get the most out of the magnesium you put in it:

Pair with Vitamin D: Adequate levels of Vitamin D are crucial for magnesium absorption.
Separate from High-Calcium Foods: Taking very high doses of calcium simultaneously can interfere with magnesium absorption, as they compete for similar uptake pathways.
Take in Divided Doses: For oral supplements, taking smaller, more frequent doses is often more effective than one large dose, which can overwhelm the body's absorption capacity.
Mind your Inhibitors: Certain substances can hinder absorption. Avoid consuming high doses of zinc, excessive alcohol, or caffeine with your magnesium.
Eat Probiotic-Rich Foods: A healthy gut microbiome can enhance mineral absorption.

Conclusion: Finding the Right Approach for You

What's the best way to put magnesium in your body? The ideal strategy is not a one-size-fits-all answer but a tailored approach. For most, focusing on a diet rich in magnesium is the best starting point. If a deficiency or specific health goal exists, supplementing with a highly bioavailable form like magnesium glycinate or malate is a targeted and effective next step. Topical applications are a useful complement for localized relief or for those with sensitive digestive systems. By understanding the different methods and factors influencing absorption, you can make an informed decision to optimize your magnesium levels and support your overall health. For further reading and information on magnesium's specific functions, consult the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Magnesium glycinate, malate, citrate, and L-threonate are considered the most bioavailable and best-absorbed forms of oral magnesium. Magnesium oxide, despite its high elemental content, is poorly absorbed.

Yes, evidence suggests that topical magnesium (oil, lotions, and bath flakes) can be absorbed through the skin, bypassing the digestive system. It can be especially useful for localized muscle relief and relaxation.

Excellent food sources include dark leafy greens (spinach, kale), nuts and seeds (pumpkin, chia), legumes (black beans, edamame), and whole grains.

Yes, certain forms of magnesium, particularly magnesium citrate and magnesium oxide, are known for their laxative effect and can cause diarrhea, especially in higher doses.

Ideally, you should prioritize getting magnesium from a balanced diet, as foods provide synergistic nutrients. However, supplements are often necessary to correct a deficiency or meet specific needs when diet is insufficient.

The best time depends on your goal. For calming and sleep effects, taking it at night is best. For general health, consistency is key, and taking it with food can minimize digestive upset.

To maximize absorption, take smaller, divided doses of supplements, ensure adequate Vitamin D levels, and separate intake from high-calcium meals or certain inhibitors like excessive zinc or alcohol.