This glass container has earned a permanent spot on my nightstand, and there’s actual research behind why.

Let’s talk about magnesium – not just my personal experience with it, but also what the research actually says. I don’t often recommend supplements just to recommend them so let’s dig into the science !)

why I started looking into magnesium

I got serious about magnesium supplementation after getting bloodwork done last year. The results confirmed what I’d suspected – my levels were lower than optimal, despite eating a nutrient-dense diet. Let me know if you want to hear more about my health journey!

Before that, I had been trying to figure out how to get the car (me! all gas no breaks! all or nothing!) to slow the hell down. My body would be exhausted but my brain was having a full on business meeting about everything from tomorrow’s to-do list to the ideas I have for the content I want to create.

After reviewing my bloodwork and hearing my business partner Taylor (who’s a dietitian) recommend this supplement for all of our clients, I started taking it seriously in the way that I wanted to be consistent with it. Had I taken magnesium in the past? Yes. Did my ADHD ass forget? 100%.

Nearly 50% of Americans don’t get enough magnesium in their diet, according to research published in the Journal of the American College of Nutrition. And this deficiency has been linked to stress response, sleep quality, and nervous system function. (also poor soil quality!! it just isn’t what it was even 50 years ago)

what the research says (and what i’ve noticed)

Magnesium plays a crucial role in over 300 enzymatic reactions in the body, including those involved in the stress response. Research published in Nutrients Journal shows that magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls our stress response. It also supports GABA function – a neurotransmitter that promotes relaxation.

My personal experience aligns with the research. It be like that lol:

• Reduction in physical tension
• Improved ability to wind down mentally
• Better sleep quality and duration (supported by studies in the Journal of Research in Medical Sciences)
• Enhanced recovery between hot yoga sessions (magnesium is essential for muscle function and I go about 4x a week)
• Better morning poops, if I’m being honest lol

different forms of magnesium (based on clinical research)

Different forms of magnesium have different effects and absorption rates in the body:

• Magnesium glycinate: Studies show this form has higher bioavailability and is gentler on the digestive system. Research in the Journal of Neural Transmission suggests it may be particularly effective for sleep and anxiety.
• Magnesium citrate: More commonly used for digestive issues (and yes, some of us learn this the hard way – urgent bathroom trips, anyone?)
• Magnesium threonate: Early research in Neuron journal indicates this form may cross the blood-brain barrier more effectively, potentially supporting cognitive function.

The one I personally use contains a magnesium chelate blend with gluconate, acetyl taurinate, and citrate – specifically chosen for their higher bioavailability and gentle absorption with minimal digestive discomfort. It also contains L-theanine, which research suggests helps provide a sense of alert relaxation and mental clarity without overstimulation.

What I love about this particular supplement is that it comes in several natural flavor options (berry, blue lemon, guava, and green grape) that use clean ingredients like monk fruit extract and natural colorants from beetroot, spirulina, and turmeric. There’s even an unflavored “naked” option with zero additives if that’s your preference.

If you have a hard time with a powder and don’t want to drink it every night, magnesium also comes in pill form!

how I use it

This isn’t a “take it once and transform your life” situation. Like most things in both health and wellness, consistency is key to experience true benefits. I take mine:

• About 30 minutes before bed
• With a small glass of water and some electrolytes (the one I get has a berry flavor so I add another fruity electrolyte to it for more flavor)
• After putting my phone away (crucial step!)
• While doing my 5-minute “closing shift” routine

On nights when I’m particularly wired, I might pair it with some breathwork or a quick body scan meditation.

evidence-based reality check

While the research on magnesium is compelling, I want to be clear: it’s not a miracle solution. A 2017 systematic review in Nutrients Journal concluded that while magnesium supplementation shows promise for various aspects of health, more research is needed for definitive conclusions in some areas.

What we do know with certainty:

• Magnesium is an essential mineral many people don’t get enough of through diet alone
• Food sources include dark leafy greens, nuts, seeds, and whole grains
• Deficiency is associated with increased stress response and poorer sleep quality
• It plays a crucial role in hormone health (which is why my partner Taylor, our dietitian, recommends it to all of our clients in our programs)
• Supplements should be considered supplemental (not replacements) to a nutrient-dense diet

Is magnesium right for you?

The research suggests groups who might benefit from paying attention to magnesium status include:

• Those with high stress levels (due to magnesium’s role in stress response)
• People with sleep difficulties (supported by randomized controlled trials)
• Women with hormonal concerns (magnesium is involved in hormone regulation)
• Athletes (due to increased losses through sweat)

If you’re curious about your own magnesium status, speak with your healthcare provider but most importantly, get bloodwork so you can know *exactly* where you are at. They can help determine if supplementation even makes sense for your specific situation.

Remember – even evidence-based supplements are just one small piece of a comprehensive approach to wellness that includes nutrition, movement, stress management, and rest. xx