Magnesium is an essential mineral that your body requires to function optimally but can't produce on its own. You must obtain magnesium through diet or supplements, and it's really important that you do. Without enough magnesium, you could find yourself exhausted, anxious, and irritable. Your muscles might start to get tight and crampy, and if you have low levels of magnesium for too long, you could face more serious health problems.

Many people are unaware that numerous health conditions are linked to magnesium deficiency. Possibly the most concerning is the impact low magnesium can have on your cardiovascular and nervous systems. While not the sole cause, magnesium's role in calming the nervous system and regulating heart rhythm and vascular tone makes this a public health topic worth more attention.

It's alarming how often magnesium is overlooked, especially considering its many benefits and vital role in hundreds of bodily functions. Low magnesium could be the root cause of many common health concerns, yet most deficiencies are undiagnosed.

While there's no quick fix for the larger systemic issues that contribute to rising magnesium deficiency rates in the U.S (like nutrient-depleted soil, industrial farming, and highly processed foods filled with additives and dyes)--- we can help raise awareness around the importance of magnesium and why magnesium supplementation should be a priority for most adults. 

And that is exactly what we hope to achieve in this article. Today, you will learn:

• Why Your Body Needs Magnesium

• The Potential Health Consequences of Low Magnesium

• The Importance of Magnesium for Heart Health, Stress Management, and Longevity

• The Different Types of Magnesium and Their Distinct Benefits and Effects 

• Why "Healthy" Diets Often Still Lack Enough Magnesium

• Why Targeted Magnesium Supplementation Is Necessary For Many

• Who Could Benefit Most From Magnesium Supplementation

• ++ MORE

Why Your Body Needs Magnesium 

Your body uses magnesium in over 300 critical processes that keep you alive and feeling good. Without enough magnesium (in various forms that we'll explore shortly), your body can't perform essential functions that give you energy, help you sleep, keep your heart beating steadily, and keep stress levels in check.

While there are hundreds of important magnesium-dependent processes, here are a few key functions magnesium potentially supports:

Heart Rate Rhythm and Regulation

Magnesium helps keep your heartbeat steady and regular. When your magnesium is low, the electrical signals that control your heartbeat can misfire, which may lead to palpitations or irregular rhythms like arrhythmias.

Blood Pressure and Cholesterol Support

Magnesium is known to help dilate blood vessels, promoting healthy circulation and stable blood pressure.  As for cholesterol, there are many different clinical trials that look for a link between magnesium and cholesterol. However, the results of those studies have mixed feedback. To learn more, read “Does Magnesium Lower Cholesterol? Unveiling the Truth.”

Muscle and Nerve Function

Magnesium helps ensure your muscles, including your heart, contract and relax correctly. It also supports efficient nerve signaling throughout your body, which is important when it comes to things like avoiding cramps, twitches, or feeling overly tense and on edge.

Mental Well-Being and Stress Regulation

Magnesium is believed to support healthy brain function and help regulate neurotransmitters that influence your sleep and mood, promoting calmness and reducing anxiety.

Energy Production

Magnesium converts the food you eat into cellular energy. Without enough magnesium, you might feel tired, sluggish, or weak.

Bone Health

About 60% of your body's magnesium is stored in your bones, where it helps regulate bone turnover and works alongside calcium to keep your bones strong and resilient.

Blood Sugar Control

Magnesium helps aid in the metabolism of glucose and improves insulin sensitivity, which is essential for managing blood sugar levels and maintaining a healthy weight. 

Protein Building

Magnesium assists in protein synthesis, which is vital for building muscle tissue, enzymes, and other essential body structures.

Activation and Utilization of Other Key Nutrients

Magnesium activates vitamin D, a crucial nutrient for bone health, immune function, and mood regulation. It also supports the function and balance of calcium and zinc.

If your magnesium is low, your ability to absorb and utilize these important nutrients could be compromised, creating a domino effect where you aren't only magnesium deficient but also functionally deficient in other crucial vitamins and minerals.

BUT THERE IS MORE….

Ensuring your body is getting enough magnesium not only supports basic and essential bodily functions, —it could also possibly help prevent and manage quite a few serious health issues.

Low magnesium levels are potentially linked to several health conditions, including:

• Cardiovascular disease

• High blood pressure

• Atrial fibrillation (AFib)

• Coronary artery vasospasm

• Mental health disorders (anxiety, depression, ADHD, autism, etc.)

• Sleep disorders

• Hypothyroidism

• Osteoporosis

• Migraine headaches

• Asthma

• Type 2 diabetes

• Insulin resistance (linked to obesity and weight management difficulties)

• Gastrointestinal conditions (IBS, malabsorption, acute pancreatitis, Crohn's disease)

• Autoimmune conditions (celiac disease, rheumatoid arthritis, multiple sclerosis (MS), autoimmune thyroiditis, lupus)

Magnesium isn't optional; it's essential. Unfortunately, many Americans are unknowingly deficient in magnesium. Fortunately, there are simple and effective ways to optimize your magnesium levels, which we'll discuss shortly.

We'll also discuss the various types of magnesium and what each does. This is important because, unlike trace minerals (like iron and zinc) that only come in one form, magnesium is a macromineral that comes in many forms, and your body needs most of them (some more than others) as each targets specific bodily functions.

But first, let's dive deeper into why magnesium is especially crucial for two of the functions highlighted above: heart health and stress management.

While magnesium's overall health benefits and the risks associated with deficiency have been extensively studied across various aspects of health and longevity, heart health and stress management stand out as two critical areas for enhancing longevity and maintaining optimal well-being.

The Importance of Magnesium for Heart Health

Heart disease remains the leading cause of death worldwide, claiming millions of lives each year. In the United States alone, heart disease causes approximately 1 in every four deaths. It is crucial that both men and women proactively manage their cardiovascular health. 

However, men should consider prioritizing heart health at a much earlier age. That's because while women are more likely to die from heart disease and heart attacks later in life, men face a higher risk of heart disease and heart attacks in their younger years, with some studies stating that men tend to develop heart disease ten years earlier than women.

Taking proper steps to promote longevity and vitality for men often focuses on prostate health. While that is important, men shouldn't overlook the importance of heart health and should be prioritizing it at an early age.

There are many effective strategies that both men and women can take to protect and improve their heart health, such as adopting a balanced, whole-food diet, exercising regularly, maintaining a healthy weight, getting quality sleep, and avoiding heart-destructive habits like smoking and excessive drinking. 

Targeted supplements can also be beneficial in optimizing cardiovascular health. Omega-3 fatty acids, and CoQ10 are popular choices for supporting heart health. So is curcumin and a very unique proprietary, wild-crafted arjuna extract called Rejuna® (you can find both in this heart health supplement.) 

However, of equal importance, yet often overlooked, despite its critical role in cardiovascular health and research consistently underscoring its significance in heart health-- is magnesium.

Some researchers and heart health experts even suggest that magnesium deficiency is not only a principal driver of cardiovascular disease but a genuine public health crisis. If you want a healthy heart, magnesium should be an essential part of your supplement routine. 

How Magnesium Supports Heart Health

Your cardiovascular system is a complex and sensitive system, susceptible to numerous internal and external stressors. Everything from nutrient deficiencies and chronic stress to poor sleep and inflammation can impact how well your heart functions.

Providing targeted support through key nutrients, like magnesium, can make a significant difference. From calming the nervous system and supporting a steady heart rhythm to reducing the by-products of chronic stress (such as elevated cortisol, poor sleep, and muscle tension.)

Magnesium plays several important roles in protecting heart health. Here are a few of the most important ways this essential mineral may support better cardiovascular function:

• Regulates Heart Rhythm: Magnesium helps maintain normal heart rhythm by balancing electrolytes crucial for proper cardiac muscle contraction and relaxation.
  

• Manages Blood Pressure: By helping blood vessels relax and dilate, magnesium supports healthy circulation and maintains optimal blood pressure levels.

• Prevents Calcification of Arteries: Magnesium helps regulate calcium metabolism, reducing the risk of arterial stiffness and calcification.

• Reduces Inflammation: Magnesium plays a significant role in lowering inflammation, a primary contributor to cardiovascular diseases.

• Improves Cholesterol Profile: Adequate magnesium levels can potentially positively impact cholesterol and triglyceride levels, reducing cardiovascular risks.

While some foods can provide magnesium, the best way to ensure you are getting the amount of magnesium needed to support a healthy heart and properly functioning cardiovascular system is with proper magnesium supplementation.

We will discuss this in depth a little further down, but certain forms of magnesium are particularly beneficial for heart health. Magnesium taurate and magnesium glycinate are notably effective due to their high bioavailability and specific cardiovascular benefits. 

The Importance of Magnesium for Stress Management

Chronic stress doesn't just impact your mental well-being; it significantly affects your physical health, contributing to numerous conditions, including heart disease. Unmanaged stress increases cortisol levels, disrupts sleep, impairs immune function, and triggers inflammation, all of which compromise overall health.

Effectively managing stress is essential for both physical and mental well-being, yet many overlook the vital role that nutrition and supplementation play. Among the most effective supplements for stress management is magnesium.

Magnesium is especially valuable because it directly influences both your body's and your brain's response to stress. Research indicates that maintaining optimal magnesium levels helps manage stress and anxiety and promotes better sleep, which is another crucial element for stress reduction.

How Magnesium Helps Manage Stress

There are both direct and indirect ways that magnesium can help your body manage stress. 

From naturally calming the nervous system to supporting a more balanced response to stress hormones like cortisol and helping to ease many of the physical side effects of chronic stress, —such as poor sleep, restlessness, and muscle tension.

Here are a few of the most important ways it may help:

• Regulates Stress Hormones: Magnesium helps moderate the body's response to stress by regulating cortisol, the primary stress hormone, keeping its levels balanced.
  

• Improves Sleep Quality: Magnesium enhances sleep quality by promoting relaxation and regulating neurotransmitters that aid restful sleep, such as GABA.

• Calms the Nervous System: Magnesium acts as a natural relaxant for your nervous system, reducing anxiety and promoting feelings of calm and relaxation.

• Supports Mental Health: Adequate magnesium levels have been linked to reduced anxiety and improved mood, demonstrating significant benefits for mental well-being.

• Reduces Physical Symptoms of Stress: Magnesium helps ease muscle tension, headaches, and other physical symptoms commonly associated with stress.

Regular magnesium supplementation can significantly support the systems and processes that help keep your stress levels in check, promoting both improved physical and mental well-being.

We'll dive into the different types of magnesium in just a moment, but like with heart health, certain forms are especially effective for stress support. If you're looking to feel more calm and balanced, magnesium glycinate is a top choice. It's known for its gentle, calming effects and high absorption rate, making it ideal for those prioritizing stress management.

Other Benefits of Magnesium

Heart health and mood support (including stress management and better sleep) are just a few of the many benefits of maintaining adequate magnesium levels.

Before we discuss the different types of magnesium, what each form specifically supports, and who might benefit most from them, let's briefly highlight some additional scientifically backed benefits of maintaining optimal magnesium levels. 

Other possible benefits of magnesium and the forms that best support each include:

• Promotes Better Bone Health: Magnesium supports bone density by aiding calcium absorption and regulating vitamin D activation. Magnesium malate and magnesium glycinate are both well-tolerated and supportive of overall bone health, especially when taken consistently.

• Supports Blood Sugar Management: Some forms of magnesium are believed to improve insulin sensitivity and support glucose metabolism. Regularly supplementing with a magnesium supplement like magnesium glycinate could be beneficial for those managing insulin resistance, type 2 diabetes, or anyone hoping to stay on top of weight management and overall metabolic health.

• Supports Digestive Health: Several forms of magnesium can be used to ease occasional constipation and promote regular bowel movements. Some are harsher than others. For general digestive health, magnesium glycinate is a good choice.

• May Boost Exercise Performance: Some forms of magnesium, such as magnesium malate, may help enhance exercise performance and reduce muscle fatigue by supporting cellular energy production, particularly in the mitochondria.

• Helps Fight Chronic Inflammation: Magnesium plays a role in reducing markers of chronic inflammation. Magnesium glycinate and malate are both good options due to their calming and cellular energy–supportive properties, which may help modulate inflammation over time.

• May Improve PMS Symptoms: Magnesium glycinate has been shown to help reduce PMS-related symptoms such as irritability, mood swings, and cramps, thanks to its calming effect on the nervous system and muscles. Check out this article for more on the best supplements for PMS and other natural ways to ease period pains.

• Might Provide Migraine Relief: Magnesium glycinate and magnesium citrate have both been studied for their role in reducing migraine frequency and intensity, likely due to their ability to relax blood vessels and regulate neurotransmitters.

These are only a few of the most well-known and studied benefits of magnesium. Considering this essential mineral plays a role in hundreds of bodily functions, the potential benefits of proper magnesium supplementation extend far beyond what's listed here.

Another advantage of magnesium is that it's generally safe for most people and widely available. While you can get some forms of magnesium through food (we'll cover that a little further down), supplements offer a more targeted and reliable way to meet your needs.

Types and Forms of Magnesium and Their Specific Benefits

It's not uncommon to hear someone say, "Magnesium supplements don't work,"—but in most of these cases, it's simply because they're not taking the correct form. The variety of magnesium supplements on the market can be overwhelming. If you aren't informed about what each type is best suited to support, you could end up buying the wrong one for your needs. 

There are many types of magnesium available as supplements. Each has different absorption rates and supports various functions in the body. Some are ideal for overall wellness, while others are better for targeting specific symptoms or systems.

Here's a breakdown of the most common types of magnesium and what each is best known for:

Chelated Magnesium

We are starting with this because if you see the word "chelate" on a label, you need to know that "chelate" isn't a type of magnesium; it simply refers to how the magnesium is bound. When magnesium is chelated, it is attached to an organic molecule (often an amino acid).

You may or may not see the term chelate or chelated on a product label, but just because it's NOT listed as chelated doesn't mean that it's not. Forms like magnesium glycinate, bisglycinate, malate, and taurate are naturally chelated. On the other hand, forms like magnesium citrate, oxide, and sulfate are not chelated.

Does being chelated matter? Yes! Chelated magnesium (regardless of the type) is more bioavailable and easier to digest. As a result, your body can recognize and use it more efficiently. Non-chelated forms of magnesium may still offer benefits, but they're more likely to have a laxative effect or lower absorption.

Magnesium Glycinate (Also Known as Magnesium Bisglycinate)

If you're not sure which magnesium to choose, magnesium glycinate (sometimes called magnesium bisglycinate) is a strong starting point. 

By the way, you might see magnesium glycinate, magnesium bisglycinate, or magnesium glycinate (from magnesium bisglycinate) on a magnesium supplement label. All you really need to know is that magnesium bisglycinate is simply the technical name for magnesium glycinate.

To keep things a little less confusing, we'll simply refer to it as magnesium glycinate, as that is the name you will most commonly see used. 

Magnesium glycinate is a highly bioavailable form of magnesium (meaning it's chelated, as we talked about above) that is bound with glycine, an amino acid that has its own calming properties. Because glycine itself has calming properties, magnesium glycinate is one of the best options for reducing stress, promoting relaxation, supporting deeper sleep, and easing muscle tension. 

Magnesium glycinate is also well-tolerated, easy on the stomach, and doesn't have the laxative effect that some other forms do, making it the best choice for those who want to maintain healthy magnesium levels without the digestive upset that can come from other forms. It is also considered one of the safest and most effective forms for long-term use for correcting a deficiency.

Whether the label says glycinate or bisglycinate, you've made an excellent choice and are getting a well-absorbed, effective form of magnesium.

Magnesium Malate

Magnesium malate is another chelated form, combining magnesium with malic acid—a compound naturally found in fruits that plays a key role in energy production.

Because this form supports both muscle function and cellular energy, it's often recommended for people dealing with muscle fatigue, low energy, or chronic conditions that involve mitochondrial dysfunction, like fibromyalgia.

It's also popular among those who train intensely, as it helps fuel muscle endurance, supports recovery, and may reduce post-workout soreness and fatigue.

Magnesium Taurate

If heart health is a top priority, magnesium taurate is an excellent choice. This form of magnesium pairs magnesium with taurine, an amino acid that helps regulate heart rhythm and support vascular function.

Together, they promote healthy blood pressure, protect against arterial stiffness, and help maintain a steady heartbeat. It's one of the most researched forms for cardiovascular support.

Magnesium Taurate is also chelated, making it highly absorbable, bioavailable, and generally gentler on the stomach compared to other forms of magnesium, such as magnesium oxide or citrate. In fact, taurine can actually be beneficial for digestion as it helps maintain proper hydration and produces bile salts, which are crucial for emulsifying fats in the digestive tract. 

Magnesium Oxide

Many people are tempted to purchase Magnesium Oxide because it is one of the cheapest forms of magnesium. However, it is also one of the most poorly absorbed and harsh on the stomach. In fact, for this reason, it is mainly used as a laxative. 

If you're looking to support bowel regularity and overall better digestion, a better choice would be magnesium glycinate, which has a high absorption rate and can have calming effects on the digestive system.

If you are constipated, you could also consider magnesium citrate, which works by drawing water into the intestines, making stools softer and easier to pass. However, use caution when taking it, as excessive doses can cause diarrhea.

Magnesium Citrate

As mentioned, magnesium citrate is known for its gentle laxative effect, making it a good option for occasional constipation. While more bioavailable than magnesium oxide, it's not as well-suited for correcting a deficiency or long-term use, especially if you're prone to loose stools.

Some also claim that magnesium citrate offers mild calming effects and may support better sleep. However, if stress relief and sleep support are top priorities, magnesium glycinate is a much better choice. 

Magnesium Chloride

This form of magnesium is more common in topical magnesium products. It is well-absorbed and may help restore baseline magnesium levels, but it is not typically used to target specific conditions.

Magnesium Sulfate

Best known as the main ingredient in Epsom salts, this form of magnesium is popular for soaking in baths to ease sore muscles and reduce inflammation.

While it can be taken orally, it has a strong laxative effect and may cause digestive upset.

Magnesium L-Threonate

Magnesium L-threonate is a less common but increasingly popular form due to growing interest in its potential brain health benefits, including support for memory, cognition, and focus. Research is still emerging, but early studies show promising effects on neuroplasticity and mental clarity.

This theory is supported by the fact that L-threonate is one of the few forms of magnesium capable of crossing the blood-brain barrier, allowing it to reach and affect the hippocampus—the part of the brain responsible for learning and memory formation.

Magnesium Orotate

Magnesium Orotate is also another form of magnesium, but you probably won't see it on many store shelves. It isn't very popular but is occasionally used by athletes and those seeking enhanced physical performance or cellular energy support, as it's thought to improve cardiovascular endurance and recovery.

More research is needed to confirm its benefits. A more studied form of magnesium that would be beneficial for athletes is Magnesium Malate.

What Is The Best Magnesium Supplement? 

The best magnesium supplement for you depends on your individual health goals, symptoms, and how your body responds to different forms.

That said, if you're looking for options with high absorption, minimal side effects, and proven benefits, the most effective forms to consider are magnesium glycinate (magnesium bisglycinate), magnesium malate, and magnesium taurate.

These forms provide reliable support for a wide range of health priorities, including heart health, stress relief, sleep quality, energy production, and muscle recovery.

You can find a blend of the most essential forms of magnesium to support overall health, longevity, performance, and recovery in Revive Supplements Magnesium+. This multi-magnesium powder contains the three most popular forms of highly bioavailable magnesium—Magnesium Taurate, Malate, and Glycinate (as bisglycinate)—to ensure your body absorbs and utilizes magnesium effectively and is in forms that target a wide range of health concerns, including hydration and heart health, energy production and endurance, and relaxation and stress reduction.

If you are only looking for the support that Magnesium Glycinate provides or require a higher dose of Magnesium Glycinate, we also have that in a standalone supplement.

Do You Need All Types of Magnesium?

Not necessarily. Most people do not need every single type of magnesium available. What matters most is choosing forms that align with your specific needs—whether that's improving sleep, supporting heart health, relieving stress, or aiding digestion. 

Many people benefit from combining two or more complementary forms to address multiple areas of health. For example, someone managing a lot of stress or cardiovascular concerns might benefit from a blend of magnesium glycinate and magnesium taurate. This is why magnesium blends like Revive Supplements Magnesium+ are a popular choice. 

The goal is to supplement with intention. When in doubt, start with forms that are highly bioavailable and well tolerated, such as magnesium glycinate or a quality magnesium supplement with several beneficial forms of magnesium.

Can You Get All Types of Magnesium From Food Alone?

Magnesium occurs naturally in many healthy foods, especially in whole, plant-based options like leafy greens, nuts, seeds, legumes, avocados, and whole grains. These food sources are rich in forms like magnesium citrate, magnesium oxide, and other naturally bound complexes.

However, due to modern farming practices, magnesium content in soil has significantly declined, which means even the healthiest foods may not supply enough magnesium to consistently meet baseline intake, let alone the levels needed to correct a deficiency or support targeted health goals.

Add to that the standard American diet, which is high in processed foods and low in nutrients, and the fact that many people suffer from digestive issues that impair absorption, and it's no surprise that most people fall short.

Additionally, foods don't provide specific therapeutic forms like magnesium glycinate or magnesium taurate, which are often used to support stress, sleep, and cardiovascular health. 

Even if you follow an extremely clean, nutrient-dense diet, most people could still benefit from magnesium supplementation to fill in the gaps and support more personalized outcomes.

Who Can Benefit from Magnesium Supplements

Most adults need about 300 to 400 mg of magnesium daily. The recommended intake is 400 to 420 mg for males and 310 to 320 mg for females. However, those recommendations are very general and don't account for factors like chronic stress, digestive issues that impact absorption, medication use, or specific health conditions that can increase your body's magnesium needs.

While severe magnesium deficiency is relatively uncommon if you're healthy and eating a balanced diet, most people still don't get enough magnesium in the proper forms to fully support everyday function. That's especially true if you're trying to correct a deficiency or support specific goals, such as heart health or stress management.

In addition, because we live in a time of nutrient-depleted crops and diets high in processed foods (which both contribute to rising magnesium deficiency rates), regardless of health status, most adults could benefit from taking a quality magnesium supplement daily. 

That said, while magnesium supplements are generally safe for most, some people should exercise caution. Certain medications, such as diuretics, proton pump inhibitors, and some antibiotics, can affect how your body absorbs or excretes magnesium.

Also, if you have kidney disease or reduced kidney function, talk to your doctor before supplementing with magnesium. Your body may not be able to eliminate excess magnesium efficiently, which could lead to complications.

How to Dose and Time Magnesium Supplements

How much magnesium you need each day depends on the type of magnesium you're taking, as well as your individual needs, health goals, and how your body responds. Dosing suggestions are typically listed on supplement labels. These are general guidelines based on the average recommended daily intake for healthy adults.

While sticking with the suggested amount is a good place to start, some people may benefit from a slightly higher dose, especially if they're under chronic stress, have a known deficiency, or are using magnesium to support a specific issue.

That said, you should always talk to your healthcare provider before going above the recommended dose. Although magnesium is generally safe, taking too much can lead to digestive upset or interfere with how your body absorbs other nutrients.

Conclusion 

There are very few supplements we believe almost every adult can benefit from. For example, if you're not iron deficient, there's no reason to take an iron supplement. The same goes for many other nutrients, such as calcium or even some B vitamins. 

Magnesium, however, is different. It's not just another supplement—it's a foundational mineral your body depends on for everything from heart health and energy production to mental clarity, sleep, and stress management.

The problem? It's hard to get enough magnesium from food alone. And if you're under chronic stress, have heart health concerns, are working out regularly, or are managing digestive issues that affect nutrient absorption, it becomes even harder to meet your magnesium needs without supplementation.

Whether you're looking to ease tension, improve recovery, or simply feel better each day, getting the correct forms of magnesium can make a noticeable difference. Get started today with one of our high-quality magnesium options:

• Revive Supplements Magnesium+: A powdered supplement (that comes in two great-tasting flavors) that combines highly absorbable magnesium taurate, malate, and glycinate. It's a convenient way to keep your magnesium levels where they need to be (without the digestive side effects of other forms) to support over 300 processes in the body, including ATP production, electrolyte balance, muscle recovery, and cardiovascular and nervous system support.
  
  

• Revive Supplements Magnesium Glycinate: A clean, effective formula made with highly absorbable magnesium paired with glycine to support relaxation, stress relief, and overall wellness.

NEED ADDITIONAL HEART, STRESS, OR SLEEP SUPPORT?

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