Supplement Sunday, August 16, 2026

Magnesium

One of the most popular supplements right now is Magnesium. And rightfully so. It is an essential mineral involved in over 300 biochemical reactions in our body. It supports energy production, muscle and nerve function, blood pressure regulation and bone health to name a few. Those alone are reason enough to make sure you are getting your daily requirements. Men should shoot for 400-420 mg/day, while women need about 310-320 mg.

All of those positives are not the real reason that Mg is so popular right now. It plays a huge role in fitness and performance as well. First and foremost it can promote better sleep and relaxation by calming the nervous system. Better sleep equals better recovery, better hormone balance and metabolism support. Poor sleep leads to insulin resistance and higher cortisol levels. Two things that can promote fat storage. In addition to helping regulate our BP, it also plays a role in regulating our heart rhythm. It doesn't stop there. It can also aid in blood sugar control by improving insulin sensitivity to lower risk of type 2 diabetes. It may even help reduce the frequency of migraines.

The best sources are pumpkin seeds, chia seeds, almonds, spinach, black beans and dark chocolate. For those looking to supplement it can get a little confusing. The most common and least expensive form is Magnesium Oxide. Unfortunately, it is poorly absorbed and does not provide all of the benefits you may be looking for. It does work well as a natural laxative. Magnesium Citrate is well absorbed and often used for constipation due to it's mild laxative effect. If it is sleep you are after, look to Magnesium Glycinate. It is gentle on the stomach and helps with sleep and anxiety. The one really gaining traction right now is Magnesium L-threonate. It has been designed to cross the blood-brain barrier, supporting memory and sleep quality. It can boost synaptic density in our memory centers. This helps with short term memory, focus and cognitive processing.

If you are looking for supplements, try ones that combine L-threonate nad Glycinate.