"I am taking a magnesium supplement. That is one side of the story. This article explains the complete other side of the story that people are not aware of."
- Dr Aditi, Nutriessential team
One side of the story you already know
In this section, you will briefly understand what you already know about magnesium.
The truth and the growing nutritional concern
Magnesium deficiency is common in the United States. A study in Nutrients mentioned 45% of Americans are magnesium deficient and 60% of adults do not reach the average dietary intake.
Magnesium content in fruits and vegetables dropped in the last fifty years, and about 80% of this magnesium is lost during food processing.
Americans consume less magnesium. It's true! The reason includes increased consumption of processed foods, depleted soil nutrients, chronic stress, and the list is a bit longer.
Magnesium plays a role in over 300 biochemical reactions in the body and low magnesium levels can impact both physical and mental health.
Common Signs of Magnesium Deficiency
People experience muscle cramps or twitching, anxiety, fatigue, low energy, headache/migraine, poor sleep, weakness due to magnesium deficiency.
Why Nutritionists Recommend Magnesium Glycinate
Magnesium is involved in ATP production (principal energy carrier of the body). By stabilizing ATP, magnesium enables efficient energy transfer. Maintaining healthy magnesium level supports muscle contraction and relaxation and enhances exercise capacity and post-exercise recovery.
Magnesium deficiency causes fatigue, weakness, and impaired physical performance. Magnesium is also involved in protein synthesis, bone mineralization, and psychological well-being. Overall magnesium is important for our physical and mental health.
Among the many forms of magnesium supplements magnesium glycinate is widely preferred by nutritionists. Here’s why:
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Magnesium Glycinate is highly bioavailable and is easily absorbed in the gut.
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It is gentle on stomach and less likely to cause diarrhea compared to oxide or citrate
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It has a calming effect and supports relaxation and sleep
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It can help in mood & stress management
Who Might Benefit the Most from Magnesium Glycinate Supplement?
Magnesium glycinate supplement may be especially helpful for people experiencing stress, anxiety, or poor sleep, individuals with muscle cramps, including athletes, those with a diet low in magnesium-rich foods.
The other side of the story you don’t know
Dr Aditi compiled this information from a latest publication in November 2025. This article is published in Nutrients, entitled, “Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions”
Magnesium deficiency causes chronic low-grade inflammation. Low magnesium level promotes mitochondrial dysfunction, oxidative stress, and nuclear factor kappa B (NF-κB) activation, increasing the production of pro-inflammatory cytokines such as interleukin (IL)-1β, IL-6, and tumor necrosis factor alpha (TNF-α).
Endothelial function and immune regulation is also impaired as a result of low magnesium levels. Since both innate and adaptive immunity is compromised, individuals are exposed to persistent inflammation. A study supported the anti-inflammatory effects of magnesium supplementation.
Higher dietary magnesium intake reduces inflammatory markers, like C-reactive protein, leukocyte count, and glycoprotein acetylation.
If we can improve magnesium status through dietary change or supplementation, it may help reduce inflammatory burden in at-risk populations. However, more investigations are required.
Many people are not aware that there is a synergy between Magnesium, Calcium, and Vitamin D. Optimal bone strength depends on the coordinated action of magnesium, calcium, and vitamin D. They together regulate bone mineralization and remodelling. Magnesium plays an essential role in maintaining the vitamin D-calcium axis.
Magnesium also acts synergistically with vitamin B6 and vitamin B12 in pathways critical for neurological function and energy metabolism. Vitamin B6 enhances the cellular uptake and intracellular retention of magnesium. The combined supplementation of magnesium and vitamin B6 can reduce premenstrual symptoms such as nervous tension, irritability, anxiety, and mood swings. Magnesium supplements alleviate stress in adults with low serum magnesium. When combined with vitamin B6, it offers additional benefits to those experiencing severe or extreme stress.
Final Takeaway
Magnesium deficiency is common due to many factors that are a part of modern lifestyle, but it can be corrected easily. A nutrient-dense diet comes first and a well-absorbed supplement like magnesium glycinate comes into the picture when your dietary intake is insufficient to fulfil the magnesium demands of the body.
Maintaining healthy magnesium levels can make a major difference in energy, mood, sleep quality, and overall well-being. As always, it’s wise to talk with a healthcare professional before starting any supplement.
References:
Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018 Sep 1;10(9):1202. doi: 10.3390/nu10091202. PMID: 30200431; PMCID: PMC6163803.
Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020 Nov 3;6(11):e05390. doi: 10.1016/j.heliyon.2020.e05390. PMID: 33204877; PMCID: PMC7649274.
Matek Sarić, M.; Sorić, T.; Juko Kasap, Ž.; Lisica Šikić, N.; Mavar, M.; Andruškienė, J.; Sarić, A. Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions. Nutrients 2025, 17, 3626. (Source)
