10 min read

Magnesium: The Unsung Hero of Health and Wellness

Magnesium: The Unsung Hero of Health and Wellness
Photo by Clem Onojeghuo / Unsplash


Magnesium, an essential mineral, is often overlooked in discussions about health and wellness. Yet, it plays a crucial role in our bodies and is involved in over 300 biochemical reactions. With an estimated 50-80% of the population being magnesium deficient (4), it's time t0 put the spotlight on this unsung hero. In this article, we'll explore the importance of magnesium, how it works, the different forms available, and why certain forms are better suited for specific purposes. Get ready to level up your knowledge, and become a magnesium expert to increase your HP!

The Importance of Magnesium

Magnesium is vital for various bodily functions, including energy production, muscle and nerve function, protein synthesis, and blood pressure regulation. It also plays a key role in maintaining bone health and regulating blood sugar levels. A deficiency in magnesium can lead to symptoms like muscle cramps, fatigue, insomnia, and even more severe issues like osteoporosis and cardiovascular disease. It also can tie into insulin resistance, which is causal to many of the diseases of modernity!

Happy Meal Series. Cereal Tornado
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Magnesium Deficiency: A Hidden Epidemic

Magnesium is a vital mineral for our bodies, and plays a crucial role in numerous physiological functions. Like mentioned in the intro, this mineral is necessary for a huge amount of our body's functions and interactions. Even though that is the case, it is astounding to me how many of us are magnesium deficient; way over half! And if that is the case, it's no wonder a lot of us struggle with energy, sleep, muscle gain/ fat loss, and high blood pressure. Magnesium has a wide variety of important roles in the body.

Some of the key functions of magnesium include:

  1. Energy production: Magnesium is essential for the production of ATP (adenosine triphosphate, you know, from Biology class), the primary energy source for our cells. It helps convert food into usable energy, ensuring that our bodies have the fuel they need to function optimally. Balanced magnesium levels support consistent energy levels and help to overcome fatigue.
  2. Muscle and nerve function: Magnesium plays a crucial role in muscle contraction and relaxation, as well as nerve signal transmission. It helps regulate the flow of calcium and potassium ions, which are vital for proper muscle and nerve function, which I go into more detail on in the next section. A deficiency in magnesium can lead to muscle cramps, spasms, and even irregular heartbeats.
  3. Protein synthesis: Magnesium is a necessary cofactor for the synthesis of proteins in our bodies. It aids in the formation and repair of tissues, supporting muscle growth and recovery after exercise. See HitPoint Hack below for more details.
  4. Blood pressure regulation: Magnesium helps relax blood vessels and maintain a healthy blood pressure. It also plays a role in the proper functioning of the renin-angiotensin-aldosterone system, which regulates blood pressure and fluid balance. I admit, I have to do a little more research on this myself, so I may write an article on it for my own learning and distillation purposes.
  5. Bone health: Magnesium is a critical component of bone structure and plays a significant role in bone mineralization. It helps to maintain bone density and prevent conditions such as osteoporosis. Consider earlier mentions about magnesium's relationship to calcium in this regard.
  6. Blood sugar control: Magnesium is involved in insulin secretion and insulin sensitivity, which are crucial for maintaining healthy blood sugar levels. Adequate magnesium intake can help prevent insulin resistance and type 2 diabetes. And, in my opinion, most if not all disease is metabolic in nature. In other words magnesium can help prevent all disease!
HitPoint Hack: I typically take magnesium a few hours after working out, because we primarily want to maximize muscle growth and stimulation by delyaing mechanisms that may promote the relief of inflammation. In the scenario of hypertrophy training, inflammation can be useful. So rather than post workout, utilize magnesium as a recovery agent, like you would cold therapy or foam rolling.

Given the numerous essential functions of magnesium, it's crucial to ensure that we consume adequate amounts to support our overall health and well-being. Addressing magnesium deficiency can have a significant positive impact on energy levels, muscle and nerve function, and various other aspects of our health. If you would like to know more about the details and continued negative side effects of a magnesium deficiency, I highly recommend the book Mineral Fix by Dr. James DiNicolantonio and Siim Land. I have a copy of this book and anytime I am not feeling 100% I flip through until I can find answers on what my body may need to support it.

How Magnesium Works

Magnesium is an essential cofactor for enzymes involved in various metabolic processes within our bodies. Here, we delve deeper into how magnesium works, the systems it affects, and the impact it has on our day-to-day well-being.

  1. Assisting with ATP: Magnesium plays a crucial role in stabilizing ATP, the primary energy source created in our cells. By ensuring that ATP is readily available, magnesium helps us maintain consistent energy levels, reducing fatigue and supporting optimal cellular function. Our mitochondria are incredibly important to our overall health, even moreso than you might initially think. That is one thing that I have been finding. Keep an eye out for an article on this subject as well.
  2. Proper functioning of cell membranes: Magnesium is essential for the structural integrity of cell membranes. It helps maintain the fluidity and permeability of these membranes, allowing for efficient nutrient transport and waste removal. This function contributes to the overall health of our cells and tissues. If that doesn't make magnesium sound like an antiaging support supplement, I don't know what would.
  3. Ion channels and neurotransmitter systems: Magnesium is involved in regulating the flow of calcium, potassium, and sodium ions across cell membranes. These ions are crucial for nerve signal transmission and muscle contraction. (In other words, it's important in regulating your electrolytes and their usage by the body, so magnesium can even enhance your workouts!) By maintaining the delicate balance of these ions, magnesium ensures proper nerve and muscle function. It also plays a role in modulating the activity of neurotransmitters, such as serotonin and dopamine, which influence mood, sleep, and brain function.
HitPoint Hack: Many people report feeling more relaxed, focused, and energized when they maintain adequate magnesium levels. To experience these benefits, try incorporating magnesium-rich foods into your diet, such as leafy greens, nuts, seeds, and whole grains. I would also consider supplementing with an appropriate form of magnesium based on your specific needs, which I will go into below!

Understanding how magnesium works and the systems it affects can help us appreciate the profound impact it has on our overall well-being. By optimizing our magnesium levels, we can support various aspects of our health and experience improvements in our day-to-day lives.

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The Different Forms of Magnesium

There are numerous forms of magnesium available as supplements, each with its unique properties, functions, and benefits. Some of the most common forms include:

  1. Magnesium oxide: This form of magnesium has the highest elemental magnesium content (approximately 60%). It's commonly used as a remedy for constipation due to its ability to draw water into the intestines, promoting bowel movements. However, magnesium oxide has a relatively low bioavailability, meaning that the body does not absorb it as efficiently as other forms. It may be a suitable option for individuals seeking a cost-effective magnesium supplement to address mild constipation or magnesium deficiency.
  2. Magnesium citrate: Created by combining magnesium with citric acid, magnesium citrate is known for its relatively high bioavailability and positive effects on digestion. It's often used to promote regular bowel movements and alleviate constipation. This form of magnesium is recommended for individuals seeking a well-absorbed magnesium supplement that also supports digestive health.
  3. Magnesium glycinate: Formed by binding magnesium to the amino acid glycine, magnesium glycinate is highly bioavailable and has minimal laxative effects. It's gentle on the stomach, making it an excellent choice for those with sensitive digestive systems or who want to avoid the laxative side effects associated with other forms of magnesium. This form is also known for its calming and relaxing properties, making it a popular choice for those seeking to improve sleep quality and reduce stress.
  4. Magnesium malate: Combining magnesium with malic acid, magnesium malate is known for its potential to support energy production and reduce muscle pain. Malic acid is involved in the Krebs cycle, which generates ATP (cellular energy), making this form of magnesium particularly beneficial for individuals suffering from chronic fatigue or muscle pain, such as fibromyalgia patients.
  5. Magnesium taurate: This form of magnesium is created by binding magnesium to the amino acid taurine. Taurine has a range of health benefits, including supporting cardiovascular function, nerve conduction, and electrolyte balance. Magnesium taurate is ideal for individuals seeking to improve heart health, reduce blood pressure, or manage arrhythmias.
  6. Magnesium L-threonate: Unique for its ability to cross the blood-brain barrier, magnesium L-threonate is a chelate of magnesium and L-threonic acid. It's known for its potential to improve cognitive function, memory, and learning. This form of magnesium is recommended for individuals looking to enhance brain health, support neuroplasticity, and prevent age-related cognitive decline.
Photo by MIND FAVOUR / Unsplash

By understanding the different forms of magnesium and their specific functions and benefits, you can make an informed decision about which type of magnesium supplement is best suited for your individual needs and health goals.

Choosing the Right Magnesium for Your Needs

Understanding the different forms of magnesium is essential when deciding which supplement is best for you. Here's a more detailed guide to help you choose the right magnesium based on your specific needs:

  • General health and well-being: Magnesium citrate or glycinate are good choices for overall health. They're both bioavailable and provide a wide range of benefits, from supporting digestion to promoting relaxation and sleep.
  • Digestive support: Magnesium citrate or oxide can help alleviate constipation and promote regular bowel movements. Magnesium citrate has a higher bioavailability, while magnesium oxide offers a more potent laxative effect.
  • Sleep and relaxation: Magnesium glycinate is known for its calming and relaxing properties, making it a popular choice for improving sleep quality and reducing stress.
  • Muscle recovery and pain relief: Magnesium malate may support energy production and reduce muscle pain, making it particularly beneficial for individuals with chronic fatigue or muscle pain, such as fibromyalgia patients.
  • Cardiovascular health: Magnesium taurate, with its combination of magnesium and the amino acid taurine, is ideal for individuals seeking to improve heart health, reduce blood pressure, or manage arrhythmias.
  • Brain health and cognitive function: Magnesium L-threonate's ability to cross the blood-brain barrier makes it my go-to option for enhancing brain health, supporting neuroplasticity, and preventing age-related cognitive decline. This is also directly related to alzheimer's (type 3 diabetes) and insulin resistance, which I will go through in another article at a later time.
HitPoint Hack: Combining magnesium with other supplements or activities may enhance its benefits. For example, Andrew Huberman's sleep stack, which includes magnesium L-threonate, apigenin, and theanine, has been reported to improve sleep quality and support relaxation. Apigenin (an extract found in chamomile), helps reduce anxiety, while theanine (an amino acid found in green tea), promotes relaxation without causing drowsiness. Another example is magnesium taurate, which combines magnesium with taurine, an amino acid that supports cardiovascular health, electrolyte balance, and nerve conduction.

Optimizing magnesium levels can have a significant impact on ATP production, daily energy levels, and sleep. By choosing the right form of magnesium and incorporating synergistic supplements or activities, you can experience a noticeable improvement in your overall well-being.


Magnesium is an essential mineral that plays a critical role in our overall health and well-being. With a large portion of the population being deficient, it's essential to understand the importance of magnesium, its various forms, and how to choose the right supplement for your needs. By incorporating the right magnesium supplement into your routine, you can support various aspects of your health, from energy production to cognitive function. Combining magnesium with other supplements or activities, as suggested in the above HitPoint Hack, can further enhance its benefits and help you unlock your full potential. I'll never forget the first week I took high dose magnesium in all forms, from BiOptimizers.

I'm not an affiliate or anything, and I don't make any money from these articles, I just want to share what works for me, and what is worth the money to purchase. It may not work the same for you, but it is something that changed my life and my overall energy levels, and I think that you would benefit from giving it a try, even though it may seem overpriced.

Thank you,

Now let's elevate our HP!

BiOptimizers | Magnesium Breakthrough
Best Magnesium Supplement Benefits: The Solution To Your Health Struggles

Stress causing magnesium deficiency, magnesium deficiency causing stress:

Pickering, G., Mazur, A., Trousselard, M., Bieńkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12.

Magnesium deficiency is commonly associated with endocrine and metabolic disorders, especially with Diabetes Mellitus type 2

Ramadass, S.R., Basu, S., & Srinivasan, A.R. (2015). SERUM magnesium levels as an indicator of status of Diabetes Mellitus type 2. Diabetes & metabolic syndrome, 9 1, 42-5 .

Marginal-to-moderate magnesium deficiency through exacerbating chronic inflammatory stress may be contributing significantly to the occurrence of chronic diseases such as atherosclerosis, hypertension, osteoporosis, diabetes mellitus, and cancer.

Nielsen, F.H. (2010). Magnesium, inflammation, and obesity in chronic disease. Nutrition reviews, 68 6, 333-40 .

In the U. S., more than 50% of people are magnesium deficient (7, 8), and magnesium deficiency is also prevalent in many other countries.

Eskander, M., & Razzaque, M.S. (2022). Can Maintaining Optimal Magnesium Balance Reduce the Disease Severity of COVID-19 Patients? Frontiers in Endocrinology, 13.