Supplement of the Month: Magnesium

In 2015 we begin a new series, ‘Supplement of the Month’. (I know it’s already February, so let’s just back track this one to January and the next post of the series will land in your inbox at the end of the month). I have chosen to run this series to address the questions I am often asked both in clinic and at seminars, so if there is a particular supplement you are interested in learning more about, please comment below or send me an email here.

Please note: this is obviously not individual prescription, but rather general information to get you considering what else may improve your current situation. The fact is that if you’re buying supplements, I’d much rather you make an informed decision than spend your money unnecessarily, or make an incorrect choice simply because certain companies spend millions of dollars on their campaigns, to convince you that your favourite athlete or celebrity actually uses their product. In an ideal world you would work with your practitioner and develop your protocol around blood tests results and specific requirements. For such personalised assistance, please find out more about how I can help here.

Now before I begin, I am, of course, all about real food, but supplements do have their place in some instances. We need to consider factors such as modern agriculture, soil quality, genetics, training load and recovery and situational circumstances before we can rule out the role that supplements can play. Please use the following steps in order before developing your supplement protocol.

#1 Prioritise real food.

#2 Prioritise food quality.

#3 Prioritise lifestyle changes. Control your stress, sleep well and love deeply as I always say.

#4 Supplement if necessary.

Ok, let’s dive in. We start the series with Magnesium.


Magnesium is one of the most abundant elements and hundreds of enzymes require magnesium ions to function. It plays a crucial role in bone formation and the regulation of blood calcium levels, fatty acid synthesis, muscular relaxation and the activation of vitamins B and D. Magnesium is essential to all cells but one of the most common deficiencies in the Western world, so it is one of the supplements that I prescribe most.

Magnesium is great for:

  • Carbohydrate cravings
  • Pre-menstrual syndrome (PMS)
  • Natural menopause relief
  • Muscle cramping
  • Exercise recovery
  • Relaxation, stress management and cortisol control
  • Sleeping troubles

Food sources of magnesium are: nuts, seeds, raw cacao, dark green vegetables, fish and meat. Please prioritise these.

Choosing to supplement? TNN recommends:

  1. Metagenics Fibroplex Plus*
  2. Metagenics O-Lift* (the best natural menopause treatment I’ve come across!)
  3. Bioceuticals Ultra Muscleze*
  4. Cabot Health Magnesium Ultra Potent Powder
  5. Ethical Nutrients Mega Magnesium Powder

*These are the recommend highest-quality practitioner-only brands. When you become a client of TNN you will have access to these. The additional brands are available from your local health food and/or chemist.

Directions: When it comes to magnesium, please select a powder for greater absorption. Please start with one teaspoon dissolved in water, ideally before bed to assist with relaxation and enhanced sleep.


Please consult your health practitioner prior to supplementation if your have kidney or heart disease.

If you experience stomach upsets or diarrhea, please decrease your dosage by half, or change to every second day.

Do you use magnesium powder? Share your successes below!


Wester PO (1987). “Magnesium”. American Journal of Clinical Nutrition. 45 (5 Suppl): 1305–12.

Image credit here.


  1. Wendy Bignell

    how about raw organic cacao powder? This is high in magnesium eh?

  2. Steph

    Yes, good one! I’ll add it to the list.

  3. Michelle


    What do you think of magnesium sprays? Instead if powder?
    The ones people use on skin?


  4. Steph

    Hi Michelle, there are some great brands and direct skin contact is very beneficial for absorption. Sprays are particularly useful for those with digestive/absorptive issues.

  5. Michele baron

    Hi there
    I am interested in feed back on the metagenics o lift for menopause…

  6. Kieron


    With the magnesium powder I always have residual in the bottom of the glass! There’s more than enough water, I’ve stirred it, agitated it, given it 5 full minutes, can’t seem to get it all to dissolve! Any hints?

  7. Steph Lowe

    Hi Kieron, we just add a little extra water at the end and take a final sip. Best of luck!

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