Magnesium is one of those nutrients most people don’t think about until they feel off. Muscle cramps, poor sleep, low energy, headaches, anxiety, or constipation can all be signs of a deficiency in magnesium. Sadly because modern diets and stress levels drain magnesium quickly, many adults aren’t getting enough.
The good news? You don’t need complicated protocols. Sometimes the best way to take magnesium comes down to timing, food, and choosing the right form.
Take Magnesium With Food for Best Absorption
The simplest way to improve magnesium absorption is to take it with food.
Eating a meal helps your body absorb magnesium more efficiently and lowers the chance of stomach upset. Many people who feel nauseous or get loose stools from magnesium notice those issues disappear when they stop taking it on an empty stomach.
Some forms are also easier for the body to use:
- Magnesium glycinate – gentle and well absorbed
- Magnesium citrate dietary supplement – absorbs well and may support digestion
- Magnesium malate – often used for energy and muscle support
Try not to take magnesium at the same time as large doses of calcium or zinc, since they compete for absorption.
“For maximum absorption and bioavailability, magnesium should be taken with food to enhance uptake and minimize digestive discomfort. Forms like magnesium glycinate, citrate, and malate are well absorbed.”
— Dr. Katy Dubinsky, PharmD, Vitalize
Why Magnesium Deficiency Is So Common
A deficiency in magnesium is more common than many people realize. Stress, inflammation, alcohol, certain medications, digestive issues, and highly processed diets all lower magnesium levels over time.
Common signs include:
- Muscle cramps or twitching
- Trouble sleeping
- Fatigue
- Headaches
- Anxiety or irritability
- Constipation
Blood tests don’t always catch low magnesium, which means symptoms can linger without clear answers.
Food Sources Rich in Magnesium (Food Comes First)
Getting magnesium from food is one of the easiest ways to support steady levels without side effects.
Do Eggs Have Magnesium?
Yes—eggs have magnesium, though in small amounts. One large egg provides about 5 mg of magnesium. Eggs work best as part of a balanced diet rather than a main source.
Chia Seeds Magnesium Content
Chia seeds are one of the richest natural sources. Just 2 tablespoons contain about 95 mg of magnesium, making them an easy add-on to smoothies or yogurt.
Fruits With Magnesium
Fruits don’t contain huge amounts, but they still help:
- Bananas
- Avocados
- Figs
- Blackberries
Other Magnesium-Rich Foods
- Leafy greens like spinach
- Pumpkin seeds
- Almonds and cashews
- Beans and lentils
- Dark chocolate (higher cacao)
You Might Also Like: Two Inflammatory Markers Reduced by Magnesium
Foods to Avoid With High Magnesium Intake
When increasing magnesium, it helps to avoid pairing it with:
- High-dose calcium supplements
- Large zinc doses
- Excess alcohol
- Highly processed foods high in sugar
Spacing minerals throughout the day improves absorption and reduces digestive issues.
When a Magnesium Supplement Makes Sense
Food is a great foundation, but supplements can help if symptoms persist.
A magnesium citrate dietary supplement may be useful for constipation or sluggish digestion, while magnesium glycinate is often better for sleep, anxiety, or muscle tension.
Always take magnesium with a meal and start with a lower dose to see how your body responds.
Bottom Line
The best way to take magnesium isn’t complicated:
- Take it with food
- Choose an easy-to-absorb form
- Focus on magnesium-rich foods
- Avoid mineral competition at the same time
Small changes can make a big difference in how your body uses this essential mineral
Have you noticed any changes since taking magnesium? Let us know in the comments below!
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