How to Increase Magnesium Absorption: Tips and Tricks

Ever take a supplement, eat all the right foods, drink your leafy green smoothies… and still feel like something’s missing?

Yep. Been there.

If you’re already trying to get more magnesium in your diet—or taking it in supplement form—it might be time to look at what your body is doing with it. Because it turns out, getting magnesium in is only half the story. The other half? Helping your body actually absorb and use it.

Here’s the good news: there are a few simple things you can do right now that may help your body make better use of the magnesium you’re already giving it. Let’s break it down.

Why Magnesium Matters in the First Place

Magnesium doesn’t get the spotlight like vitamin C or protein shakes, but it plays a quiet, crucial role in energy, sleep, muscle function, and stress response¹. So even though you may not feel magnesium working, your body sure does.

The thing is, lots of people aren’t getting quite enough of it—not necessarily because they aren’t taking in enough, but sometimes because they aren’t absorbing it well.

So what can you do to help? Glad you asked.

Tip #1: Pair Magnesium with Vitamin D

These two are like the wellness world’s peanut butter and jelly. Vitamin D helps transport magnesium into your cells, where it does its thing². If you’re low on vitamin D, you might not absorb magnesium as efficiently—even if you’re taking super clean supplements or eating the best foods.

Try pairing magnesium-rich foods (like almonds, spinach, or dark chocolate) with time outside in the sun, or check whether your multivitamin includes vitamin D. A lot of people are low on it without even realizing—especially in the winter, or if sunscreen is your BFF.

Tip #2: Take Magnesium Away from Calcium

This one surprised me at first. I used to take calcium and magnesium together at bedtime, thinking I was doing myself a favor.

Turns out, high doses of calcium can interfere with magnesium absorption³. They kind of compete for the same pathways in your gut. It doesn’t mean you shouldn’t take both—just try to space them out a bit. Maybe magnesium with dinner, and calcium in the morning. Easy fix.

Tip #3: Choose the Right Form

Not all magnesium supplements are created equal. Some forms are better absorbed than others. Here’s the quick breakdown:

• Magnesium citrate: one of the most common, pretty good absorption⁴
• Magnesium glycinate: gentle on the stomach, tends to absorb well⁵
• Magnesium oxide: cheapest… but not great for absorption⁶
• Magnesium threonate: more experimental, but may cross the blood-brain barrier, which is interesting for mood and focus⁷

I personally felt a difference when I switched from magnesium oxide to magnesium glycinate. Way less stomach weirdness, and I actually noticed better sleep. Everyone’s different, but it might be worth trying one that suits your goals.

Tip #4: Keep Your Gut Happy

Here’s something I definitely didn’t consider until later: your gut health matters for magnesium absorption.

If your digestion is off—constipation, bloating, irregular bathroom stuff—it could affect how well your body absorbs nutrients overall, including magnesium⁸.

Simple gut-friendly habits can help: drink enough water, eat fiber (chia seeds are my go-to), chew your food slowly (for real), and if you’re into fermented things, a little kimchi or yogurt can go a long way.

Tip #5: Watch the Caffeine and Alcohol

I love a good cold brew. And yes, I do enjoy the occasional glass of wine. But both caffeine and alcohol can increase urinary magnesium loss⁹.

That doesn’t mean you have to cut them out completely (no thank you), but keeping an eye on how much you’re having—and maybe balancing it with more magnesium-rich foods—can help you keep things in check.

Tip #6: Load Up on Magnesium Foods

Supplements are great, but don’t forget the real stuff. Magnesium shows up in all kinds of everyday foods:

• Pumpkin seeds
• Almonds
• Spinach
• Dark chocolate (yes, really)
• Avocados
• Bananas
• Beans (especially black beans)

Here’s the cool part: if you eat a variety of these foods regularly, you might actually be getting more magnesium than you think. And it’s often better absorbed from food than from supplements anyway¹⁰.

Try sprinkling some pumpkin seeds on salads, slipping spinach into smoothies, or having an avocado toast moment. Easy wins.

Tip #7: Try Smaller Doses, More Often

High doses of magnesium—especially in supplement form—can overwhelm your system and just… go right through you. If you know what I mean.

Smaller doses spread out during the day may be better tolerated and more effectively absorbed¹¹. Instead of taking one big pill, try breaking it into two smaller amounts—morning and evening. Bonus: it might help with energy during the day and sleep at night.

My Take

I used to think taking magnesium was like flipping a switch—take pill, body de-stresses, done. But it’s more like tuning a radio. You have to get the signal just right for everything to hum.

When I started eating more magnesium-rich foods and switched to a form that worked better for me (hello, glycinate), I finally noticed real change—more calm, better sleep, and less of that wired-but-tired feeling.

Small Steps = Big Wins

If you’re already being thoughtful about your wellness, good on you. Paying attention to things like magnesium absorption might seem like a tiny tweak—but sometimes those are the ones that make the biggest difference.

Try just one of these changes this week and see how you feel. Maybe it’s spacing out your calcium. Maybe it’s adding spinach and avocado to your breakfast. You don’t need a total overhaul—just a little curiosity and a couple of small nudges in the right direction.

Got a tip of your own that worked? Share it with someone, or better yet, write it down so you remember. Your body’s probably already saying thanks.