What kind of Magnesium Do You Need?
Not long ago, I struggled with frequent leg cramps that often kept me up at night. My legs would twist involuntarily, making it nearly impossible to get restful sleep. While I was initially prescribed a muscle relaxant, I eventually discovered that a magnesium deficiency could be the real culprit.
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It plays a crucial role in regulating muscle and nerve function, blood glucose levels, and blood pressure. When magnesium levels are too low, symptoms can include headaches, constipation, fatigue, and muscle cramps.
According to research, nearly 50% of people in North America don’t get enough magnesium through their regular diet. This makes magnesium supplementation a potential solution for many.
Natural Sources of Magnesium
Before reaching for a supplement, it’s worth checking if your diet includes magnesium-rich foods. Some of the best dietary sources include:
Roasted pumpkin seeds (top of the list by percentage of daily value)
Chia seeds
Nuts like almonds and cashews
Leafy greens such as spinach and kale
Fatty fish like salmon and halibut
Bananas
And for fellow chocolate lovers—dark chocolate
These foods not only boost magnesium levels but also support stress reduction and overall well-being.
Magnesium can be very helpful for migraines, period and muscle cramps.
Bioavailability Matters: Not All Magnesium Supplements Are Equal
When it comes to supplements, bioavailability—how well your body absorbs and uses the magnesium—is critical. Magnesium in its pure form is not easily absorbed, and some types (like magnesium carbonate, chloride, gluconate, and certain forms of oxide) can draw water into the intestines, causing diarrhea or cramps.
That’s why it’s important to choose the right type of magnesium for your specific needs. Here’s a quick guide to some of the most effective and bioavailable forms of magnesium, based on your health goals:
Best Types of Magnesium by Function
For better sleep:
Try magnesium glycinate, known for its calming properties. When combined with GABA and L-theanine, it not only helps you fall asleep but also stay asleep—something many of us struggle with.
After workouts or for muscle recovery:
Choose magnesium malate. This form supports muscle recovery and helps reduce the buildup of lactic acid, making it a great choice after intense physical activity.
To relieve bloating or constipation:
Go for magnesium citrate. It's often available in powder form, dissolves easily in water, and is effective at promoting regularity.
To ease stress and support brain function:
Opt for magnesium L-threonate. Although still under study, early research suggests it may enhance cognitive performance and support the nervous system.
For mild constipation or indigestion:
Magnesium oxide can be useful here. While it’s not well absorbed, it can still be effective for mild digestive relief.
A Word of Caution
While magnesium is generally safe for most people, it can interact with certain medications and may affect kidney function in some individuals. Always consult your doctor before starting any new supplement.
Magnesium plays a crucial role in supporting the body—especially during your period. That’s why Semaine includes Sucrosomial® Magnesium, a highly bioavailable form of this essential mineral, in both The Daily and PMS & Period Support formulas.
Try the right magnesium supplement for you and let us know how it goes!
