The best ways to absorb magnesium

You might be eating magnesium-rich foods or even taking a supplement, but here’s the catch: it’s not just about how much magnesium goes in – it’s about how well your body absorbs it.

Some people absorb magnesium easily, while others struggle due to stress, gut health, or even lifestyle factors. 

Choose the right form

Not all magnesium supplements are equal. Some are better absorbed than others.

Magnesium Glycinate – one of the most bioavailable forms and gentle on digestion.

Magnesium Malate – good for energy and muscle function.

Magnesium L-Threonate – especially effective for brain and nervous system support.

On the other hand, forms like magnesium oxide are poorly absorbed and more likely to cause digestive upset.

Support your gut health

• Most magnesium is absorbed in the small intestine, so a healthy gut makes all the difference.
• Eat plenty of fibre from whole foods.
• Include probiotic foods like yoghurt, sauerkraut, or kefir
• Avoid excess alcohol and ultra-processed foods, which can interfere with absorption

Watch out for blockers

Certain things can make it harder for your body to absorb magnesium.

• Too much caffeine or alcohol – both increase magnesium loss
• High sugar intake – depletes magnesium
• Excess calcium supplements – can compete with magnesium for absorption

It’s not about avoiding these entirely, but being mindful of balance.

Try transdermal magnesium

Magnesium can also be absorbed through the skin – a great option if digestion is an issue. 

Lotions, oils, and baths bypass the gut and go straight into the bloodstream.

Pair it with other nutrients

Magnesium works in harmony with other nutrients.

• Vitamin D helps regulate magnesium absorption
• B vitamins support how magnesium is used in energy production
• Protein from whole foods improves uptake

How much magnesium do we actually need?

Everyone’s needs are slightly different, depending on age, activity levels, and health, but here’s a rough daily guide:

Women: around 310–320 mg

Men: around 400–420 mg

To give you an idea:

• A medium avocado has about 60 mg
• 30g of pumpkin seeds gives you 150 mg
• A cup of cooked spinach has around 150 mg
• A square (30g) of dark chocolate contains roughly 65 mg

Most people can meet their needs with a mix of diet and (if necessary) a gentle supplement. 

For supplements, doses of 200–400 mg per day are commonly recommended – but it’s best to start low, see how your body responds, and get advice if you’re on medication or have health concerns.

It’s not just about how much magnesium you take – it’s about helping your body use it well. 

By choosing the right forms, supporting your gut, and being mindful of lifestyle habits, you can give your body the best chance of reaping the full benefits of this incredible mineral.

Sam ‘considering my options’ Hobbs