Magnesium is a powerhouse mineral responsible for hundreds of vital bodily functions — from muscle relaxation and nerve communication to energy production and bone health. Yet, even when people take supplements or eat magnesium-rich foods, not all of it gets absorbed efficiently.
So, how can you ensure your body gets the most benefit from the magnesium you consume? Let’s explore the best strategies involving food choices, timing, and supporting nutrients that help enhance magnesium absorption.
1. Eat Magnesium-Rich Whole Foods
One key way to maintain healthy magnesium levels is through your diet. Magnesium naturally occurs in many plant-based foods, especially those high in fiber and chlorophyll. Some of the richest sources include:
- Leafy green vegetables (spinach, kale, Swiss chard)
- Nuts and seeds (almonds, pumpkin seeds, chia seeds, sunflower seeds)
- Whole grains (brown rice, quinoa, oats)
- Legumes (black beans, lentils, chickpeas)
- Avocados and bananas
- Dark chocolate (choose varieties with at least 70% cocoa)
Eating these foods regularly helps to provide a base of a steady intake of magnesium in its natural, well-absorbed form.
As mentioned several times in prior videos, our soil quality is terrible! The soil has been depleted by so-called ‘modern farming practices’ that only put 3 nutrients back into the soil while plants extract a couple of dozen. This makes it nearly impossible to get optimum amounts of magnesium from the diet alone.
2. Pair Magnesium with Supportive Nutrients
Certain vitamins and minerals help your body absorb and utilize magnesium more effectively:
- Vitamin D: Enhances magnesium absorption in the gut and supports how magnesium works in bones and muscles. Spending time in sunlight or taking vitamin D supplements can make a difference.
- Vitamin B6: Helps transport magnesium into cells, especially in muscle tissue. You can find it in fish, poultry, bananas, and potatoes.
- Calcium: Works synergistically with magnesium for bone health and muscle contraction, but the ratio matters. Too much calcium without enough magnesium can reduce magnesium absorption. Virtually all Cal-Mag supplements have a ratio of 2 to 1 of calcium to magnesium, which is BACKWARDS from what it should be.
- Protein: A moderate amount of dietary protein supports better absorption of minerals like magnesium in the intestines.
3. Time Your Intake Wisely
When it comes to magnesium supplements, timing can affect absorption and comfort:
- Take magnesium with food — this can enhance absorption and reduce the chance of stomach upset.
- Evening or bedtime dosing works well for many people, since magnesium promotes relaxation and supports better sleep.
- Avoid high doses all at once — the body can only absorb a limited amount at a time. It’s better to take smaller doses throughout the day if your total intake is higher, which it hopefully is.
4. Limit Things That Block Magnesium Absorption
Some lifestyle habits and substances can interfere with magnesium uptake or increase its loss from the body:
- Excess caffeine or alcohol: Both increase magnesium excretion through urine.
- Processed foods: Refined grains and sugary foods are stripped of natural magnesium.
- High zinc or calcium supplements: Taking too much of either at the same time can compete with magnesium absorption.
- Digestive disorders: Conditions like Crohn’s disease, celiac disease, or chronic diarrhea can reduce magnesium absorption.
Being mindful of these factors helps you preserve your magnesium stores naturally.
5. Choose the Right Magnesium Form
If you use supplements, the type of magnesium you choose matters. Some forms are absorbed better than others:
- Magnesium glycinate – gentle on the stomach, great for relaxation and sleep.
- Magnesium citrate – well absorbed and supports digestion.
- Magnesium malate – energizing and often easier on digestion.
Avoid magnesium oxide for general supplementation, as it’s less bioavailable and can cause digestive discomfort in some people.
Conclusion:
Maximizing magnesium absorption isn’t just about taking a pill — it’s about how you eat, when you take it, and what you pair it with. Focus on magnesium-rich whole foods, support your intake with vitamins D and B6, and avoid excess caffeine or processed foods that can deplete your levels.
With the right balance of diet, timing, and co-nutrients, you can ensure your body makes the most of this essential mineral — helping you feel more energized, calm, and balanced every day.
I formulated the top two magnesium supplements available. They are called Mag10X and Mito Energy.
Mag10X has or converts to 10 different forms of magnesium, and it is a powder that is to be added to a beverage and consumed slowly over a period of 60 to 90+ minutes. This can be done 2 or more times per day to achieve optimum intake levels.
Mito Energy contains the same forms of magnesium plus a comprehensive B-complex since most are deficient in multiple B vitamins, and magnesium needs various B vitamins in several important biochemical reactions. Both products are available on our websites MyBodySymphony.com or ARTC.health.