Magnesium: The Mineral Your Body Is Quietly Asking For

Magnesium is one of those minerals that works quietly in the background — supporting almost everything in the body — yet it’s one of the most common deficiencies I see in practice. It’s involved in over 300 processes, including energy production, muscle relaxation, blood sugar balance, nervous system regulation, and sleep. And still, many people don’t get enough. Let’s look at magnesium in a simple, practical way — without overwhelm.

Why We Need Magnesium

Magnesium is an essential mineral that helps your body produce energy, relax muscle, clam the nervous system, and support healthy sleep and stress balance .

Magnesium supports:

• energy production (ATP)

• muscle relaxation and nerve function

• heart rhythm and healthy blood pressure

• blood sugar balance and insulin sensitivity

• bone health

• stress regulation and sleep quality

Magnesium Deficiency: How Common Is It?

Many people don't get enough magnesium from food - and this can impact health.

Magnesium deficiency isn’t random. It’s the result of how we grow food, how we eat, how we live, and how our bodies handle stress. Our food has less magnesium than it used to.

Modern farming practices have changed food quality.

• Intensive agriculture strips soil of minerals

• Crops are grown faster, focused on yield — not nutrient density

• Magnesium is rarely replaced in soil the way nitrogen or phosphorus is

Processed Foods Are Almost Magnesium-Free

Chronic Stress Burns Through Magnesium

This is a big one most people miss.

• Stress increases magnesium excretion through urine

• High cortisol = higher magnesium loss

• Magnesium is required to calm the nervous system — so stress creates a vicious cycle

The more stressed you are, the more magnesium you need…

and the more easily you lose it.

Common Signs of Low Magnesium

You might notice:

• muscle tightness or cramps

• headaches or migraines

• fatigue

• anxiety or nervousness

• poor sleep

• sugar cravings

• irregular heartbeat

• sugar or chocolate cravings

These symptoms are easy to brush off or normalize — but they matter.

And minerals are often the missing piece.

Foods Rich in Magnesium

Food is always the foundation. Some great magnesium-rich foods include:

• leafy greens (spinach, Swiss chard)

• pumpkin seeds, almonds, cashews

• lentils, chickpeas, beans

• quinoa, brown rice, oats

• avocado and bananas

• salmon and mackerel

• dark chocolate (70% or higher)

A varied, whole-food diet really does make a difference over time.

How Magnesium Is Absorbed

Only part of the magnesium we eat is absorbed — and gut health plays a big role.

Absorption improves when:

• digestion is calm

• vitamin D and B-vitamins are adequate

• meals contain enough protein

Absorption can be reduced by:

• chronic stress

• gut inflammation

• very high calcium, iron, or zinc taken at the same time

This is why timing — and the bigger picture — matters.

Types of Magnesium Supplements

Not all magnesium supplements work the same way.

Common forms include:

• Magnesium glycinate – calming, gentle, great for stress and sleep

• Magnesium citrate – well absorbed, supportive for digestion

• Magnesium malate – often used for energy and muscle fatigue

• Magnesium taurate – supportive for heart and nervous system

• Magnesium oxide – less absorbable, more likely to cause digestive upset

The best form depends on why you’re taking it.

When to Take Magnesium: Morning vs Evening

• Morning: supports energy and muscle function

• During the day: helps manage stress and nervous system balance

• Evening: promotes relaxation and better sleep

Many people feel best taking magnesium later in the day or before bed — especially if stress or sleep is an issue.

Your body is always communicating with you. Fatigue, tension, poor sleep, cravings, or feeling constantly stressed are not random — they’re often signals asking for support.

Magnesium plays a quiet but essential role in how we feel every day.

Being mindful of whether your diet includes magnesium-rich foods, supporting digestion and gut health, and paying attention to absorption can make a real difference over time.

This isn’t about perfection or adding more rules.

It’s about listening, slowing down, and giving your body what it needs to function well.

If you’d like help reviewing your current diet or creating a more supportive, realistic plan that works for your body and lifestyle, I’d love to support you.

Book a free consultation and let’s look at it together.

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