The Importance of Magnesium

The Importance of Magnesium

The Importance of Magnesium
By Dr. John Walker, MD, CPE
DrVita Chief Medical Officer

Minerals are naturally occurring chemical compounds. The body requires minerals to perform many, if not virtually all, of its functions, and they must be ingested, as we can’t make our own minerals. While many of these minerals can be found in food, it may also be important to supplement mineral intake through dietary supplements.* Minerals are defined by macro (needed by the body in large quantities, over 100 mg/day) and trace (needed in smaller quantities). There are six macro minerals that the human body requires to maintain good health.

Magnesium is one of the most abundant macro minerals in the body and the second most abundant element inside human cells. Magnesium supports over 300 enzyme-driven bodily functions and is often called the “Master Mineral” because of its crucial role in many bodily functions.*  Magnesium is needed in large amounts by the body and must be supplied in the diet through food or supplement sources.

Benefits of Magnesium

The benefits of magnesium are vast and versatile. Magnesium supports the following (and so much more!):

  • Supports healthy bones, joints and muscles as well as the absorption and metabolism of calcium*
  • Supports healthy mood regulation, relaxation, and helps regulate excessive cortisol related to stress*
  • Supports heart health, vascular health, blood pressure and other cardiovascular functions*
  • Supports the synthesis of protein and enzymes crucial to the intestines and digestive system*

Common Food Sources

Many individuals may not even realize they are experiencing the side effects of low magnesium intake. Side effects can include muscle cramps, fatigue, loss of appetite, and weakness.* The following list of magnesium-packed foods can help support a diet rich with adequate levels of this important mineral*:

  • Spinach
  • Black Beans
  • Edamame
  • Peanut butter
  • Avocados
  • Pumpkin Seeds
  • Potatoes
  • Yogurt
  • Almonds
  • Dark Chocolate
  • Bananas
  • Fish, such as salmon or halibut

Why Should I Take Magnesium Supplements?

Magnesium is an essential mineral, or one that is not created by the body. Instead, it must be obtained through a healthy diet. Unfortunately, more than 70% of Americans are deficient in magnesium due to soil depletion, grain refinement, poor diet and other environmental factors.* Certain medical conditions, such as chronic diarrhea and diabetes can also be associated with magnesium deficiency.* There is also a concern that a very commonly prescribed class of medications, the proton pump inhibitors (like Prilosec) can deplete magnesium from the body.* Since most magnesium is contained within the cells of the body (including the bones), the common blood test that is performed by doctors may not truly reflect whether or not a person has adequate levels of magnesium. It is therefore important for adults to consider incorporating magnesium into their diets through supplementation to ensure adequate levels are reached.*

Different Forms of Magnesium

Because up to two-thirds of adults in the Western world aren’t meeting their magnesium needs through diet alone, many individuals may consider taking magnesium supplements to boost intake. However, as multiple varieties of supplemental magnesium exist, it can be difficult to know which one is best. While there are over 10 different forms of magnesium that can be found on the shelves, here are a few that are commonly used in dietary supplements: 

Magnesium Oxide
Magnesium oxide is a salt that combines magnesium and oxygen. Lesser absorbed by the digestive tract than other forms of magnesium, magnesium oxide is best for short-term relief of uncomfortable digestive symptoms such as heartburn, indigestion and constipation.*

Magnesium Citrate
This form of magnesium is bound with citric acid. One of the most bioavailable forms of magnesium, it is widely available in dietary supplement form. It is easily absorbed in the digestive tract compared to other forms of magnesium and supports healthy magnesium levels.* When taken in higher doses, it can also treat occasional constipation.* 

Magnesium Chloride
Magnesium chloride is well absorbed in the digestive tract, making it a great multi-purpose supplement to support healthy magnesium levels, muscle health, heart health and reduce constipation.*

Magnesium Glycinate
Magnesium glycinate is formed from elemental magnesium and the amino acid glycine, which is used in protein construction. Magnesium glycinate is easily absorbed and promotes healthy stress response, reduces anxiety, promotes restful sleep and supports healthy magnesium levels for heart, nerve, and bone health.*

Bonus: Abion TRAACS®
Albion TRAACS® is a patented form of magnesium glycinate chelate and magnesium oxide. A chelated, buffered form of magnesium that’s highly absorbable and gentle on the stomach compared to other forms, chelated magnesium has been chemically bound to other molecules (typically amino acids, in this case, glycine) to facilitate transport through intestinal walls.*

Minerals are naturally chelated during digestion, when stomach acid and enzymes break down protein into amino acids. The body, however, is not efficient at this process. Albion® magnesium bisglycinate chelate is a patented form of magnesium that’s been clinically researched and chemically validated with TRAACS® (The Real Amino Acid Chelate System). Albion developed an exclusive technology that mimics the body's natural chelation process, producing readily absorbable magnesium for supplement use.*

Please remember to check with your doctor prior to beginning magnesium supplementation. If you have kidney trouble, you need to be especially careful, as it easy to accumulate too much magnesium in your system if your kidneys are not functioning properly.

Nature’s Lab Magnesium Products

Nature’s Lab Magnesium Glycinate


Magnesium Glycinate is a powerful supplement that may help support heart health, mood and energy levels as well as digestive support. Magnesium Glycinate features Albion® magnesium glycerinate chelate, a patented form of magnesium that mimics the body's natural chelation process to provide bioavailable magnesium.*

Key Benefits

Contributes to calcium absorption*
Essential for cardiovascular and bone health*
Helps maintain normal muscle and nerve function*
Involved in energy metabolism and protein synthesis*
Plays an important part in more than 300 biochemical reactions in the body*

Nature’s Lab Magnesium Soothe

Nature's Lab Magnesium Soothe is a delicious and refreshing raspberry lemon flavored dietary supplement mix that can help you maintain and benefit from healthy magnesium levels.* This soothing magnesium drink is formulated to provide the following:

350 mg of Magnesium
50 mg of L-Theanine
No Artificial Colors
• No Artificial Flavors
Non-GMO, Gluten Free
Great Taste (Refreshing Raspberry-Lemon Flavor)

Key Benefits

Protein synthesis*
Muscle and nerve function*
Blood pressure regulation within normal levels*
• Energy production*
Structural development of bone*
Normal heart rhythm*

Click here to shop Nature's Lab Magnesium-Containing Products. 

About the Author

Dr. John Walker is a gastroenterologist with nearly 30 years of experience in the medical field, including almost 20 years of experience in practice. He received his medical degree from State University of New York Upstate Medical University, where he graduated with honors. He currently shares his knowledge and expertise with DrVita as our Chief Medical Officer, where he conducts research, compiles articles, and delivers health and wellness recommendations to DrVita customers. 


This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of DrVita or its affiliated brands.