Magnesium: More Than Just a Mineral

Magnesium plays a vital role in over 600 biochemical processes in the body¹, including those involved in muscle, nerve, cardiovascular and bone health. It is one of our most essential minerals.

Magnesium deficiency is common in North America. This is a serious issue, as it is also crucial for maintaining proper blood pressure, blood sugar levels, and a healthy heartbeat. It is also a critical player in energy production and transport. It supports nerve signalling, helps prevent hypertension and diabetes, and activates enzymes responsible for digestion. Did we mention it factors into healthy immunity?

Magnesium plays a pivotal role in proper rest and repair and has been cited in recent studies as a treatment for severe insomnia, which is common in modern society. These studies link daily supplementation to significant improvements in insomnia severity among adults reporting poor sleep quality.²

It is also heavily depleted by stress. Magnesium deficiency can increase headaches, muscle spasms, difficulty sleeping, and cause body odour. People who are deficient also commonly experience mental fatigue, irritability, nervousness, and trouble concentrating. Magnesium is, therefore, a vital anti-stress support. If a deficiency is left untreated, it can further exacerbate previously occurring symptoms of stress.

It’s safe to say that we could all benefit from magnesium supplementation in our fast-paced, high-stress society. If you think you might be suffering from any of the above due to potential magnesium deficiency, don’t ignore it — talk to your health care practitioner!

In the meantime, find ways to consume the magnesium your body needs in food. Look for naturally magnesium-rich foods, such as nuts, seeds, cheese, yogurt, soy, legumes, spinach, whole grain cereals like brown rice or millet, and fish.³

Magnesium supplements can help support daily intake when dietary intake may be low. Health Canada recommends approximately 310–420 mg of magnesium per day for most adults, depending on age and sex.⁹ To help avoid digestive discomfort, it is often best to start with a smaller amount, such as 100–150 mg per dose.

Before beginning supplementation, however, you must decide what magnesium form best suits your needs. If you want to focus on supporting strong bones and teeth, try Health First Magnesium Citrate. This 150 mg capsule helps prevent magnesium deficiency and supports the development and maintenance of healthy bones and teeth. It is also gentle on the stomach and promotes regular elimination.

Other forms of magnesium you might look into include bisglycinate (commonly labelled on products just as ‘glycinate’), oxide, hydroxide, malate, aspartate, and L-threonate. Each type offers different benefits, a varying level of absorbency, and more or less of a laxative effect.

One form naturopaths and researchers increasingly recommend is magnesium bisglycinate (or ‘glycinate’). This form of magnesium is chelated with the amino acid glycine. Chelation means that magnesium, an inorganic compound, is bound to an organic compound—in this case, glycine—enhancing its bioavailability and absorption. Studies indicate that magnesium glycinate can pass through the gastrointestinal tract intact, thereby promoting better tissue absorption and retention.⁴ 

Magnesium glycinate has high bioavailability (80-90%) compared to magnesium oxide, which has low bioavailability (4-7%).⁵ This efficiency makes the glycinate form less likely to cause undesired laxative effects, which often result from a lower intestinal absorption rate and increased bowel water.

Health First offers four magnesium bisglycinate complex options, so you can channel your inner Goldilocks to find the dose that’s just right for you.

Health First Magnesium Supreme offers 125 mg of magnesium bisglycinate blend in a capsule version for “low and slow” dosing for those requiring less magnesium.

Blended formulas like this can offer increased benefits based on individual needs. This blended formula also includes magnesium citrate and oxide salts to enhance bioavailability and support intestinal health.

Health First Magnesium Bisglycinate 200 Supreme is the right fit for most! It is a bisglycinate blend with 200 mg of elemental magnesium per capsule. Adolescents 9-18 years of age may benefit from one capsule daily, while adults 19 years and older can take 1-2 capsules.

Health First Magnesium Supreme Extra Strength contains 250 mg of elemental magnesium per tablet, one of the highest doses on the market for enhanced magnesium absorption.

Health First Magtein^® Magnesium L-Threonate Supreme features a highly bioavailable form of magnesium bound to L-threonic acid, a metabolite of vitamin C. Magtein^® has been shown to support energy metabolism, tissue formation, muscle function, heart health, brain health, and cognitive function.⁸

The latest addition to our line-up is Health First Magnesium Complex Supreme. It provides 100 mg of elemental magnesium from a blend of complementary forms (glycinate, aspartate, malate, and L-threonate) for well-rounded daily support. Consider pairing with Active B Supreme to complete your daily supplement regimen and help safeguard your body for vitality and longevity.

Whatever your magnesium needs, Health First has an option for you.

References:
1. Al Alawi, Abdullah M., et al. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, vol. 2018, no. 1, 16 Apr. 2018, pp. 1–17, ncbi.nlm.nih.gov/pmc/articles/PMC5926493/, https://doi.org/10.1155/2018/9041694.
2. “Magnesium-Rich Foods.” edu, 2024, www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods.
3. “Benefits of Chelated Magnesium: 80% Better for Body Health.” West Bengal Chemical Industries Limited, Digital Team, 7 June 2025, www.wbcil.com/blog/why-magnesium-chelate-is-a-game-changer-for-health-and-wellness/. Accessed 7 June 2025.
4. Ibid.
5. National Institutes of Health. “Magnesium.” National Institutes of Health, 2022, od.nih.gov/factsheets/Magnesium-HealthProfessional/.
6. “7 Types of Magnesium: Which One Should You Take?” Uhhospitals.org, University Hospitals, 21 Feb. 2025, www.uhhospitals.org/blog/articles/2025/02/7-types-of-magnesium-which-one-should-you-take.
7. “Science.” com, AIDP Inc., 2024, https://magtein.com/science/. Accessed 10 June 2025.

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