Magnesium: The Mighty Mineral Your Body Craves

Magnesium plays a vital role in over 300 biochemical processes in the body, including those involved in muscle, nerve, cardiovascular and bone health. It is one of our most essential minerals.

Unfortunately—and unsurprisingly—magnesium is commonly deficient in North America. This is a serious issue since it is crucial to maintaining proper blood pressure, blood sugar levels and a healthy heartbeat. It is also a critical player in energy production and transport. It supports nerve signaling, prevents hypertension and diabetes, and activates enzymes responsible for digestion. Did we mention it factors into healthy immunity?

It is also heavily depleted by stress. Magnesium deficiency can increase headaches, muscle spasms, difficulty sleeping, and cause body odour. People who are deficient also commonly experience mental fatigue, irritability, nervousness, and trouble concentrating. Magnesium is, therefore, a vital anti-stress support. If a deficiency is left untreated, it can further exacerbate previously occurring symptoms of stress.

It’s safe to say that we could all benefit from magnesium supplementation in our fast-paced, high-stress society. If you think you might be suffering from any of the above due to potential magnesium deficiency, don’t ignore it — talk to your health care practitioner!

In the meantime, find ways to consume the magnesium your body needs in food forms. Look for naturally high magnesium-containing foods, such as nuts, seeds, cheese, yogurt, soy, legumes, spinach, cereal grains and fish.²

Magnesium supplements are also great support if you’re not getting enough of this critical mineral. Potencies typically range between 100 and 200 mg per dose for adults, with a daily maximum of 500 mg. To avoid diarrhea, starting with a small dose (between 100 and 150 mg per dose and under 350 mg per day) when beginning supplementation is best.

Before beginning supplementation, however, you must decide what magnesium form best suits your needs. If you want to focus on supporting strong bones and teeth, try Health First Magnesium Citrate. This 150 mg capsule helps prevent magnesium deficiency and supports the development and maintenance of healthy bones and teeth. It is gentle on the stomach and promotes regular elimination.

Other forms of magnesium you might look into include bisglycinate (commonly labelled on products just as ‘glycinate’), oxide, hydroxide, and L-threonate. Each type offers different benefits, a varying level of absorbency, and more or less of a laxative effect.

One form naturopaths and researchers increasingly recommend is magnesium glycinate (also known as bisglycinate). This form of magnesium is chelated with the amino acid glycine. Chelation means that magnesium, an inorganic compound, is bound to an organic compound—in this case, glycine—enhancing its bioavailability and absorption. Studies indicate magnesium glycinate can pass through the gastrointestinal tract intact, encouraging better tissue absorption and retention.³

Magnesium glycinate has high bioavailability (80-90%) compared to magnesium oxide, which has low bioavailability (4-7%).³ This efficiency makes the glycinate form less likely to cause undesired laxative effects, which often result from a lower intestinal absorption rate and increased bowel water.

Health First offers three doses of a magnesium bisglycinate complex, so you can channel your inner Goldilocks to find the correct dose for you!

Health First Magnesium Supreme offers 125 mg of magnesium bisglycinate blend in a capsule version for “low and slow” dosing for those requiring less magnesium.

Blended formulas like this can offer increased benefits based on individual needs. This blended formula also includes magnesium citrate and oxide salts to enhance bioavailability and support intestinal health.

Health First Magnesium Bisglycinate 200 Supreme is the right fit for most! It is a bisglycinate blend with 200 mg of elemental magnesium per capsule. Adolescents 9-18 years of age may benefit from one capsule daily, while adults 19 years and older can take 1-2 capsules.

Health First Magnesium Supreme Extra Strength contains 250 mg of elemental magnesium per tablet, one of the highest doses on the market for enhanced magnesium absorption.

Our newest magnesium formula is Health First Magtein^® Magnesium L-Threonate Supreme. This product features a highly bioavailable form of magnesium bound to L-threonic acid, a metabolite of vitamin C. Magtein^® has been shown to support energy metabolism, tissue formation, muscle function, heart health, brain health, and cognitive function.⁷ We’re thrilled to add such a well-rounded formula to our lineup!

Whatever your magnesium requirements, Health First has an option for you!

References:
1. Al Alawi, Abdullah M., et al. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, vol. 2018, no. 1, 16 Apr. 2018, pp. 1–17, ncbi.nlm.nih.gov/pmc/articles/PMC5926493/, https://doi.org/10.1155/2018/9041694.
2. “Magnesium-Rich Foods.” edu, 2024, www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods.
3. “Benefits of Chelated Magnesium: 80% Better for Body Health.” West Bengal Chemical Industries Limited, Digital Team, 7 June 2025, www.wbcil.com/blog/why-magnesium-chelate-is-a-game-changer-for-health-and-wellness/. Accessed 7 June 2025.
4. National Institutes of Health. “Magnesium.” National Institutes of Health, 2022, od.nih.gov/factsheets/Magnesium-HealthProfessional/.
5. “7 Types of Magnesium: Which One Should You Take?” Uhhospitals.org, University Hospitals, 21 Feb. 2025, www.uhhospitals.org/blog/articles/2025/02/7-types-of-magnesium-which-one-should-you-take.
6. “Science.” com, AIDP Inc., 2024, https://magtein.com/science/. Accessed 10 June 2025.

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