“Should I be taking magnesium?” It’s a question worth asking. Often overshadowed by more well-known nutrients like vitamin C or calcium, magnesium is a quietly essential mineral that plays a vital role in maintaining overall health and well-being. This unsung hero influences everything from muscle and nerve function to blood sugar control and bone health. However, recently, the importance of magnesium for optimum health has gained significant traction. Unfortunately, many of us today are magnesium deficient due to a few reasons.
Causes of Magnesium Deficiency
One of the primary reasons for widespread magnesium deficiency in our nation is the significant depletion of natural minerals in our soil. Decades of modern farming practices, including the heavy use of fertilizers and pesticides, have stripped the soil of essential nutrients, leaving our crops—and, in turn, our diets—far less rich in magnesium than they once were. As a result, even those who strive to eat a balanced diet may still fall short of getting enough of this vital mineral.
Poor diet habits are another big reason. The average American diet is often lacking in essential nutrients, including magnesium. This is due in part to the prevalence of processed foods, sugary drinks, and fast food, which are low in magnesium and other vital nutrients.
Antacids and certain medications can also cause magnesium deficiency. Some antacids, such as proton pump inhibitors (PPIs), can interfere with magnesium absorption. Additionally, certain medications, such as diuretics and corticosteroids, can also deplete magnesium levels.
Another huge reason we tend to be in deficit today is because of stress and sleep deprivation. Did you know that chronic states of stress in the body naturally burn through our magnesium? Chronic stress and sleep deprivation can increase the body’s demand for magnesium, leading to a deficiency. When the body is under stress, it releases cortisol, a hormone that can deplete magnesium stores.
How do I know if I need more magnesium?
It’s no wonder so many of us are magnesium deficient. But what exactly does a magnesium deficiency feel like? The symptoms of magnesium deficiency can vary depending on the severity of the deficiency. Some common symptoms include:
- Insomnia
- Migraines/headaches
- Constipation
- Fatigue
- Muscle cramps, twitching and weakness
- Irritability
- Anxiety
- High blood pressure
- Irregular heartbeat
- Osteoporosis
How does magnesium work?
Believe it or not, magnesium is involved in over 600 cellular reactions! Magnesium competes with calcium for cellular space to relax muscles (while calcium contracts). This relaxation not only plays a role in keeping us feeling loose but aids the heart from having too much contraction as well, naturally supporting blood pressure.
Magnesium plays a crucial role in protecting NMDA receptors on nerve cells, which are responsible for regulating brain activity and preventing overstimulation. When these receptors become overactive due to a lack of magnesium, the nervous system can become hypersensitive, leading to feelings of restlessness, anxiety, or an overall sense of being on edge. This is why magnesium deficiency is often linked to heightened stress responses and difficulty relaxing. By ensuring adequate magnesium levels, the body can naturally regulate nerve function, creating a calming effect that helps support emotional balance, mental clarity, and overall well-being.
Magnesium can also support blood sugar regulation. Cells need magnesium to absorb and use insulin effectively. If magnesium is not present, the cells cannot properly store insulin, which leaves the blood levels high in sugar.
Magnesium also helps with the uptake of nutrients. In other words, turning our food into fuel. So, without magnesium present, you are wasting all those healthy snacks you are munching on. When we aren’t converting well, we have low ATP or cellular energy, which systematically means…we’re pretty tired.
How can I get enough magnesium?
There are several ways to get enough magnesium in your diet. Some good sources of magnesium include:
- Leafy green vegetables: Spinach, kale, and Swiss chard are all good sources of magnesium.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all high in magnesium.
- Legumes: Beans, lentils, and peas are good sources of magnesium.
- Whole grains: Brown rice, quinoa, and oats are all good sources of magnesium.
- Fortified foods: Some breakfast cereals and soy milk are fortified with magnesium.
Magnesium is an essential mineral that plays a fundamental role in maintaining overall health and well-being. It supports hundreds of biochemical processes in the body, including muscle and nerve function, energy production, and heart health. Despite its importance, many people do not get enough magnesium from their daily diet. By incorporating magnesium-rich foods such as leafy greens, nuts, seeds, whole grains, and legumes into your meals, you can help replenish your body’s magnesium levels naturally. Prioritizing these nutrient-dense foods can support everything from relaxation and sleep quality to bone strength and cardiovascular health, ensuring your body has what it needs to function at its best.
Should I take a magnesium supplement?
Magnesium is essential for countless functions in the body, but many people struggle to get enough through diet alone. If you’re experiencing symptoms like muscle cramps, fatigue, poor sleep, or heightened stress, you may be wondering, Should I be taking magnesium?
Supplementing with magnesium can be an effective way to support your overall health, but not all forms of magnesium are created equal. Some are better absorbed by the body, while others target specific concerns such as relaxation, digestion, or muscle recovery. If you’re looking for the best magnesium supplement for your needs, here are some of our top recommendations:
- Magnesium Malate includes malic acid from fruit. This form of magnesium is easily absorbed and can often relax chronic pain symptoms.
- Magnesium Taurate includes the amino acid taurine. This form of magnesium can support blood sugar levels and well as high blood pressure.
- Magnesium L-Threonate includes threonic acid, a compound derived from the breakdown of vitamin C. Can help to aid brain disorders such as depression.
- Magnesium Glycinate includes the amino acid, glycine. This form of magnesium can aid in relaxation, which can support issues such as insomnia or anxiety.
The recommended daily intake (RDI) of magnesium varies based on age and gender. Adults generally require around 400-420 mg for men and 310-320 mg for women. Pregnant and breastfeeding women may need higher amounts.
However, before adding any supplement to your routine, it’s important to understand what your body truly needs. Working with a clinician who specializes in Muscle Response Testing (MRT) can help determine if magnesium is right for you and which form will be most beneficial. This non-invasive approach assesses how your body responds to specific nutrients, ensuring a more personalized and effective wellness plan.
Magnesium: A Small Mineral with a Big Impact on Your Health
Magnesium, often overlooked, is a powerhouse mineral that supports nearly every system in the body. From maintaining steady energy levels and promoting restful sleep to regulating nerve function and muscle recovery, its benefits are vast. Yet, despite its importance, magnesium deficiency is surprisingly common, leading to symptoms such as fatigue, anxiety, muscle cramps, and even more serious health concerns over time.
Ensuring adequate magnesium intake through a balanced diet rich in whole foods—such as leafy greens, nuts, seeds, and whole grains—can help maintain optimal levels. However, due to modern soil depletion and dietary gaps, supplementation may also be necessary for some individuals. Choosing the right type of magnesium for your body’s needs can make all the difference, supporting everything from relaxation to heart health.
Magnesium isn’t just another supplement – it’s an investment in your long-term vitality and well-being. By prioritizing this essential mineral, you can take proactive steps toward feeling your best every day. If you’re unsure about your magnesium levels or which form of supplementation is right for you, consulting with a clinician can provide personalized guidance tailored to your body’s needs.
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