Our bodies are no stranger to minerals. Iron, Zinc, Potassium—these are all present throughout our system, playing various roles in our day-to-day function. But there is still something special about Magnesium.
In fact, we believe Magnesium is the mineral of the moment. Thanks to social media, the Sleepy Girl Mocktail is a phenomenon, and Magnesium is consistently among our top-selling supplements .
Why is it so popular? Is it for relaxation? Sleep? Is that why the Los Angeles Times described Magnesium like “a gravity blanket for the mind”?1
Here, we’ll provide your one-stop guide to this essential mineral: What it is, what it does, and how it can impact your short- and long-term wellness.
90 Years of Mineral Expertise
Fun fact: KAL was the first company to bring mineral supplements to market, all the way back in 1932. That was almost a century ago, and we’re still honoring and refining minerals for use in wellness, rolling out new innovations like our highly bioavailable Liposomal Magnesium and all-new Unflavored Magnesium Powder (coming April 1, 2025).
In short: minerals? They’re kind of our thing.
But enough about us. Let’s talk about what this essential mineral does—and can do—for you.
What Is Magnesium?
Magnesium is an essential nutrient and mineral in our body. It’s a cofactor in more than 300 enzymatic processes, including protein synthesis, muscle and nerve function, and cellular energy production. It also contributes to the structural development of our bones.2
The average adult body contains about 25 grams of Magnesium, with the majority stored in the bones and the remainder found in soft tissues like muscles.2 Its far-reaching effects make it a popular choice for health-conscious individuals choosing which nutrients to keep in the medicine cabinet.
Why Do We Need Magnesium?
Some call Magnesium a “magic mineral.”1 Turns out, it isn’t magic at all; it’s science. But we get where they’re coming from. The power of Mother Nature to nurture us can seem like magic sometimes—and Magnesium is one of her most generous offerings.
Here are just a few of the benefits of Magnesium—and Magnesium supplements.
Sleep and relaxation: Many take Magnesium supplements due to the connection between Magnesium and sleep. This essential mineral is shown to support sleep in mature adults. In general, it promotes relaxation and helps regulate the body’s stress response.*
Heart health: Our hearts rely on Magnesium to function, which means proper Magnesium intake can provide cardiovascular support.*
Muscle support: Magnesium is critical to muscle health; in particular, it helps signal to the muscles that it’s time to relax.*
Healthy bones and teeth: Many think of Calcium for mineral bone support, but Magnesium is also crucial. In fact, it works with Calcium to help keep your teeth and bones strong and healthy.*
Cellular energy: Magnesium plays an essential role in energy metabolism.*
Nerve function: The mineral is also deeply involved in nervous system function.*
Just as adequate Magnesium levels can provide several wellness benefits, deficiency of this mineral can be problematic. Habitually low intake of Magnesium induces changes in biochemical pathways that can increase the risk of suboptimal health over time.2
What Foods Are Rich In Magnesium?
Our bodies do not produce Magnesium—we have to get it from our food (or supplements; more below). You should get decent amounts with a diet full of fruits, vegetables, and lean meats.
If you want to really target Magnesium-rich foods, pumpkin seeds are considered among the most dense sources. Each cup delivers about 650 mg of Magnesium.3
Other foods that are rich in Magnesium include:3
- Leafy greens (like spinach)
- Beans (especially black beans)
- Other seeds (like sunflower seeds)
- Nuts (especially almonds)
- Whole grains
Unfortunately, due to modern food production factors like soil nutrient depletion and over-processing, whole foods may not offer as many nutrients as they once did. Not to mention, we don’t always eat a varied, balanced diet all of the time. It’s important to be proactive in making up the difference. That’s where supplementation comes in.
The Different Kinds of Magnesium & Magnesium Supplements
While not designed to replace a nutritious diet, Magnesium supplements can support our health when our diet falls short.
If you search for Magnesium supplements, you’re likely to find an overwhelming amount of options featuring many different forms of the mineral. Which one is right for you? That largely depends on your personal needs.
We’re going to focus on five basic types of Magnesium: Glycinate, Malate, Citrate, Oxide, and Taurate. Here’s a quick rundown of what they are and what they’re commonly used for:
Glycinate
This type is Magnesium combined with the amino acid Glycine. It’s found naturally in protein-rich foods like meat, fish, dairy, and legumes.
What is Magnesium Glycinate good for? It is typically taken for relaxation support and is thought to especially help soothe your nervous system. It also carries the many benefits offered by most Magnesium forms, including for bone, muscle, and heart health, as well as cellular energy.* Finally, it’s highly bioavailable, which improves absorption.
At KAL, Magnesium Glycinate is consistently among our top-sellers . We understand its value. That’s why we’re continuously innovating new ways to take it, including our Unflavored Magnesium Powder, which mixes into any drink without the need to swallow capsules.
Citrate
This type is Magnesium bound with Citric Acid, which is typically found in citrus fruits like oranges and grapefruit.
It generally has good bioavailability and is also known to support relaxation, as well as other key Magnesium benefits mentioned above.*
Orange-flavored KAL Magnesium Citrate Gummies are a great option for people who prefer to get their nutrients in a tasty treat instead of a capsule or tablet.
Malate
This type is Magnesium bound to malic acid, which is typically found in fruits and wine.
Some research suggests that Magnesium Malate is one of the most absorbable types of magnesium, increasing its bioavailability and, possibly, its efficacy. This could make it a great option for people who have typically low levels of magnesium.*
It’s also used to support cellular energy and healthy muscle function. KAL Magnesium Malate is recommended for people with low magnesium levels and for those who lead an active lifestyle.*
Oxide
This type is an inorganic salt of Magnesium formed with ions of Magnesium and Oxygen. It naturally forms a white, powdery substance. While it isn’t found in foods, Oxide is a potent type of Magnesium, with one of the highest elemental contents per weight.4
Like other forms, Oxide supports various bodily functions, including muscle and nerve function, energy production, and maintaining bones and heart health.*
Taurate
This type is Magnesium combined with the amino acid Taurine, which is naturally found in meat, fish, and dairy products.
Magnesium Taurate benefits include the calming effects Magnesium has in helping regulate the body’s stress response system. In addition, research suggests it may be especially beneficial for heart health and overall cardiovascular wellness.*
KAL Magnesium Taurate + is an enhanced formula of this Magnesium type, featuring a special herbal complex to aid in absorption.*
Should I Take Magnesium in the Morning or At Night?
Due to its capacity to help support relaxation—and even sleep in mature adults—many take Magnesium at night to help them wind down after a busy day.
However, you can also add it to your morning routine, especially if you’re taking it for cellular energy support.* Our Energy Magnesium Powder , for instance, is enhanced with 75 mg of Caffeine, making it ideal if you want to rise and thrive while basking in the many benefits of this essential nutrient.
In the end, you should take Magnesium when it most benefits your specific needs—or, at the very least, when it blends seamlessly into your routine. Whatever those needs are, there’s a Magnesium for you.
What Is the Best Magnesium to Take?
With so many Magnesium supplements out there, choosing the right one can be overwhelming. Some features to look for include chelation; fully chelated magnesium is more absorbable and, therefore, easier for your body to use. Look for "fully chelated" on many KAL labels, particularly our top-selling Magnesium Glycinate .
Also, consider targeted benefits. Some Magnesium supplements are specially formulated to support heart health, relaxation, and more (like our Mag powders ). A Mag with the standard benefits of the nutrient plus added support for your specific needs is a winner in our book.
Beyond that, how you take Magnesium may depend on personal preference. How do you like your supplements? Are you a basic capsule king, or do you prefer an easy gummy? Modern supplement innovation makes it easy to take Mag in the form that fits your lifestyle.
Here are just a few of the forms available.
Capsules
It’s a classic—for a reason. This simple and effective way to ingest supplemental nutrients is quick and convenient. It’s generally the most common way, too.
But not all capsules are created equal. Our Lipsomal Magnesium is also a great option that uses the latest technology to enhance bioavailability. Each capsule is coated in a liposomal layer that keeps the supplement in tact until it reaches the small intestine, where it is more easily absorbed by the body.*
Tablets
These are also a classic way to take supplements. While the most effective formulas are simple, keep in mind that some of the best options can be enhanced for bioavailability with certain additives, like herbs. Our Magnesium Taurate + , for instance, uses an ActiSorb ® herbal base with Bioperine ® (Black Pepper), Cayenne, Ginger, and more to enhance absorption so you get the most from every tablet.*
Powder
This is a good option if you don’t like swallowing capsules or tablets. Magnesium powders are designed to be mixed into a liquid. If you’re looking for a simple powder that can be mixed into any beverage, including water, KAL Unflavored Calming Magnesium is a recent innovation that delivers essential Magnesium with Citric Acid.
However, the popular Magnesium mocktails you may have seen on social media often have added flavor so it’s more enjoyable. Our Magnesium Powder line has different mixes with added ingredients and tasty flavors for targeted support, such as:
- Aloe Vera for digestion * (lemon flavor)
- Psyllium Husk for regularity * (lemon lime flavor)
- Electrolytes for hydration* (fruit punch flavor)
- Hyaluronic Acid for glowing skin * (mixed berry flavor)
- L-theanine for mind & mood * (mandarin flavor)
Gummies
This is among the quickest, easiest ways to get Magnesium benefits. Many people prefer gummies because taking them feels like less of a chore.
Make sure you find a gummy that not only delivers a potent dose of Magnesium, but also actually tastes good. Our Magnesium Gummies, for instance, are packed with 83 mg of Magnesium Citrate per gummy and deliver a yummy punch of orange flavor.
What Is the Daily Recommended Intake of Magnesium?
Most adult men should shoot for 400 mg of Magnesium per day, while women should aim for 310 mg. That’s about 50 cups of kale—which, again, means getting enough Magnesium can be difficult from diet alone.2
Can You Take Too Much Magnesium?
Getting too much Magnesium from food isn’t a health risk for most people because the kidneys get rid of excess amounts in urine. However, taking high doses of Magnesium from supplements or medications can cause digestive discomfort.2 (Don’t worry—the amount needed to reach that point is much higher than most people consume in a day.)
Sheer Mag-nitude
To summarize, why take Magnesium supplements? Three key reasons:
- Magnesium is one of the most essential minerals in our body, playing a role in everything from protein synthesis to cellular energy production.
- Modern food production and our daily eating habits can make it difficult to get enough Magnesium from diet alone.
- Modern supplement innovation means it’s never been easier to take Magnesium, and even enjoy it.
Essential minerals are part of us. And, at KAL, part of our history. When we focus on the key elements of health provided to us by Mother Nature, we foster lasting wellness and daily joy. That’s why we prioritize Magnesium—and why it’s our #1 mineral essential.
For more tips on nutrition, mindful wellness practices, and how to fuel good feelings for the long run, follow us on Instagram at @kalvitamins!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Sources:
- Adam Markovitz, “A magic mineral? What magnesium can—and can’t—do for you.” Los Angeles Times. 6 March 2024.
- “Magnesium: Fact Sheet for Health Professionals.” National Institutes of Health. ods.od.nih.gov/factsheets/magnesium-healthprofessional/.
- “Nutrients: Magnesium, Mg(mg). Agricultural Research Service. United States Department of Agriculture. nal.usda.gov/sites/default/files/page-files/magnesium.pdf.
- “Common Magnesium Formulations and Dosages.” American Academy of Family Physicians. https://www.aafp.org/pubs/afp/issues/2009/0715/p157/jcr:content/root/aafp-article-primary-content-container/aafp_article_main_par/aafp_tables_content1.enlarge.html
