Part 1: Magnesium, "The Wonder Mineral" (and Why You Probably Need More!)

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Anyone who has ever worked with me (or even spoken to me!) probably knows how much I love magnesium. Magnesium is one of the most important minerals in the body. It plays a role in over 300 biochemical processes, from muscle relaxation to energy production, and low levels can show up in ways people don’t always connect to magnesium, such as trouble sleeping, migraines, PMS, chocolate cravings, twitching eyes, restless legs, and more.

Magnesium Deficiency: A Big Problem

  • Studies estimate that over half of the adults in the US don’t get enough magnesium from diet alone

  • Industrialized farming and monoculture farming have depleted soils of essential nutrients, leaving modern food less mineral-rich than it once was (another reason supplement usage is more common now than it used to be)

  • Popular water treatments like reverse osmosis and water softeners can strip magnesium out of water

  • Processed foods, high sugar intake, and chronic stress all increase magnesium loss (at least some part of this, if not all, probably relates to almost everyone reading this!)

Magnesium in the Body

Magnesium is used in:

  • Energy production (ATP needs magnesium)

  • Muscle relaxation

  • Nerve function

  • Heart rhythm regulation

  • Hormone balance and stress response

  • Bone health (magnesium is vital, just like calcium, which is news to many!)

  • Blood sugar balance

  • Blood pressure support

Health Benefits of Magnesium

Magnesium supports a very wide range of health issues, such as:

  • Sleep: Calms the nervous system and promotes deep, restorative rest

  • Migraines: Low magnesium is strongly linked with higher migraine frequency and one of the first things I recommend for headache and migraine sufferers

  • Muscle cramping / twitching, restless leg syndrome: Magnesium is known as “the relaxation mineral” and often greatly helps my clients’ muscles relax

  • Heart health: Supports both normal rhythm and blood pressure balance

  • Stress & anxiety: Magnesium helps regulate the stress response by calming the nervous system, lowering cortisol and adrenaline, and supporting calming neurotransmitters like serotonin and GABA

  • Acid reflux: Magnesium is essential for proper muscle activity. It helps the smooth muscles in the digestive tract (including the lower esophageal sphincter, or “LES”) contract and relax as they should. A healthy LES is crucial for preventing stomach acid from flowing back into the esophagus. It acts somewhat like a door that allows food to go down and stops acid from washing up the esophagus. Magnesium supports this valve so food moves efficiently downward but maintains its ability to keep acid where it belongs

  • PMS & painful menses: Can reduce cramping, irritability, and hormonal headaches

  • Blood sugar balance: Magnesium improves insulin sensitivity, helping glucose move more efficiently into cells. This supports blood sugar levels and could reduce your risk of insulin resistance and type 2 diabetes

  • Blood pressure support: Magnesium relaxes blood vessel walls and balances electrolytes, both of which can help lower high blood pressure and support overall cardiovascular health

Food Sources of Magnesium

The highest magnesium-containing whole foods include:

  • Dark leafy greens like spinach, Swiss chard, kale, beet greens, etc. (Note: cooked is preferred to break down “anti-nutrients” such as oxalates)

  • Pumpkin seeds, almonds, cashews

  • Black beans, lentils, edamame

  • Avocado, bananas

  • Dark chocolate

However… and I hate to say this as an “eat real food” nutritionist, but: given the nutrient issues we see with so many crops, you could eat kale all day long and still possibly be magnesium deficient! Even with a fantastic, plant-heavy diet, soil depletion and modern processing mean many people still fall short of how much magnesium they need. That’s where supplementation can help, and magnesium is often one of my first go-to supplements for people to try. Read more about this in my next blog - Part 2: How to Get Your Magnesium Levels Up.

Want to discuss your magnesium needs further? I’d love to work with you! Schedule a free 20 minute discovery call with me now and let’s discuss all the ways I can work with you.