Are you getting enough magnesium?

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Magnesium is one of the most essential—but often overlooked—nutrients our bodies need to thrive. It plays a vital role in over 300 chemical reactions, supporting everything from muscle and nerve function to hormone balance, blood sugar regulation, and even the formation of bones and DNA.

And yet… many of us aren’t getting enough.

Why magnesium matters

Magnesium supports:

  • Energy production and muscle recovery

  • A calm, balanced nervous system

  • Healthy blood pressure and blood sugar levels

  • Strong bones and protein synthesis

  • Hormonal health and mental wellbeing

It’s also intimately connected to how your body processes other nutrients—especially vitamin D. If you're supplementing with high levels of vitamin D, your magnesium needs may increase, too.

Can we get enough from food alone?

While a wholefood diet is always the foundation, magnesium can be tricky to source consistently from food. Why? Because the magnesium content in plants depends on the quality of the soil they’re grown in—and modern agriculture has left many soils depleted.

Still, there are some beautiful wholefoods that can help boost your intake:

Magnesium-rich foods:

  • Cooked Swiss chard

  • Cooked spinach

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

  • Quinoa

  • Cashews

  • Barley

If you’re not regularly including these in your diet—or if your nervous system, gut, or hormones are calling out for extra support—you may benefit from a magnesium supplement. But not all forms are created equal.

Choosing the Right Magnesium Supplement

There are many different forms of magnesium available—and each works differently in the body. Here’s a guide to help you choose the one that’s most aligned with your needs:

1. Magnesium Glycinate – Calm, restorative, gentle

This is a beautiful option for anyone seeking deeper rest, calmer moods, or nervous system regulation. Magnesium glycinate is bound to the amino acid glycine, which supports relaxation and cognitive health. It absorbs well and is less likely to cause digestive upset—making it ideal for sensitive systems.

Best for:

  • Anxiety, stress, low mood

  • Sleep support

  • Chronic inflammation

  • Gentle, everyday use

Top tip: Magnesium glycinate powders are often easier to tolerate than capsules, especially when higher doses are needed. Plus, the added water helps support hydration and bowel regularity.


2. Magnesium Citrate – Cleansing, affordable, effective

Magnesium citrate is a popular option for those experiencing occasional constipation or looking to gently encourage regular bowel movements. It’s affordable, reasonably well-absorbed, and has a mild laxative effect.

Best for:

  • Supporting regular elimination

  • Mild tension relief

  • PMS or menstrual-related symptoms

  • Migraine prevention (at higher doses)

Things to note: Larger doses can be harder on the digestive system, so start slow. If you’re taking high doses, speak to your health practitioner about balancing it with calcium.


3. Magnesium Oxide – Cheap but less effective

Magnesium oxide is often the cheapest form found in supermarkets—but it’s poorly absorbed and more likely to cause digestive irritation at higher doses.

Best for:

  • Occasional use where cost is the priority

  • Budget-conscious options when absorption isn’t critical

For most people, especially those seeking therapeutic benefits, other forms are more suitable.


4. Magnesium Carbonate – Gentle, fizzy, and soothing

This one deserves a mention—especially if you love the ritual of a warm magnesium drink in the evening. Magnesium carbonate converts to magnesium chloride in the stomach and can have a lovely calming, antacid effect.

Often paired with citric acid in powder blends, the mixture turns into magnesium citrate when added to water. The result? A calming, lightly fizzy drink that supports digestion and nervous system health.

Best for:

  • Evening wind-down rituals

  • Digestive comfort

  • Gentle, enjoyable magnesium support

Top tip: Sip it while still fizzy for soothing the stomach, or wait for the bubbles to settle if you're aiming for more absorbable magnesium citrate benefits.


Magnesium is a foundational mineral for women’s health, yet many of us are unknowingly deficient. From mood to sleep to hormones and digestion, magnesium supports the body in powerful, restorative ways.

If you’re not getting enough through diet alone—or if your body is calling out for more support—choosing the right supplement can make a big difference.

As always, it’s best to work with a qualified practitioner who can help guide your dosage and monitor how your body responds.

Honouring the wisdom within, empowering your journey to thriving health.

— Ashleigh