Magnesium: The Mighty Mineral You’re Probably Not Getting Enough Of
In the wellness world, few nutrients are as underrated—and as essential—as magnesium. While it might not get as much spotlight as vitamin D or omega-3s, magnesium plays a vital role in over 300 biochemical processes in the body. It supports everything from sleep and stress to muscle recovery and heart health.
And here’s the kicker: most people aren’t getting enough.
Whether you’re struggling with anxiety, muscle cramps, low energy, or poor sleep, magnesium might be the missing link. Let’s explore why it matters, what magnesium deficiency looks like, and how to make sure you're getting the right amount through food, supplements, and lifestyle.
Why Magnesium Is So Important
Magnesium is a macromineral, meaning your body needs relatively large amounts of it—yet it doesn’t produce it naturally. You have to get it from your diet.
Here’s what magnesium helps with:
Nervous System Regulation
Magnesium helps calm the brain by supporting GABA activity, which promotes relaxation and reduces anxiety.
Muscle Function and Recovery
It plays a critical role in muscle contraction and relaxation, helping prevent cramps and supporting post-workout recovery.
Cardiovascular Health
Magnesium helps maintain healthy blood pressure, rhythm, and blood sugar levels. Low magnesium is linked to heart arrhythmias and increased risk of heart disease.
Sleep Quality
Studies show that magnesium helps improve deep sleep, especially in people with insomnia or disrupted circadian rhythms.
Inflammation + Stress Reduction
Magnesium reduces the body's stress response by regulating cortisol and lowering systemic inflammation.
Blood Sugar and Insulin Sensitivity
Magnesium supports glucose metabolism, making it critical for anyone managing insulin resistance, metabolic syndrome, or diabetes.
Signs of Magnesium Deficiency
An estimated 50–60% of adults don’t meet the recommended daily intake of magnesium—especially those under high stress, on certain medications, or eating a highly processed diet.
Common signs of deficiency include:
Muscle cramps or twitches
Anxiety or restlessness
Insomnia or light sleep
Headaches or migraines
Fatigue or low energy
Irregular heartbeat
Constipation
PMS symptoms
If any of these sound familiar, it might be worth looking closer at your magnesium levels.
How to Get More Magnesium From Food
The best way to start replenishing magnesium is through whole foods. Focus on plant-based, mineral-rich sources:
Top Magnesium-Rich Foods:
Leafy greens (spinach, chard, kale)
Pumpkin seeds (one of the highest sources!)
Almonds and cashews
Avocados
Black beans and lentils
Dark chocolate (70%+)
Quinoa and buckwheat
Bananas
Tofu
Salmon and mackerel
Pro tip: Soak or sprout nuts, seeds, and legumes to enhance mineral absorption and reduce antinutrients like phytic acid.
Should You Supplement?
Sometimes food isn’t enough—especially if you:
Have high stress or poor sleep
Exercise regularly (you lose magnesium in sweat)
Are pregnant, breastfeeding, or over age 40
Take diuretics, antacids, or birth control pills
Have digestive issues like IBS, celiac, or leaky gut
Recommended Dietary Allowance (RDA):
Women: ~310–320 mg/day
Men: ~400–420 mg/day
Athletes or stressed individuals: may need more
Choosing the Right Magnesium Supplement
Not all magnesium supplements are created equal. Different forms serve different purposes:
Magnesium Glycinate best for sleep, anxiety, calming nervous system
Magnesium Citrate best for constipation, bowel regularity
Magnesium Malate best for energy production, muscle soreness
Magnesium Threonate best for brain fog, cognitive support
Magnesium Chloride best for topical absorption (via sprays or soaks)
Start low and increase gradually to avoid loose stools (especially with citrate or oxide).
Lifestyle Tips to Boost Magnesium
Epsom salt baths (magnesium sulfate) for muscle recovery
Magnesium oil sprays applied to skin (great for localized cramps)
Reduce sugar and caffeine, which deplete magnesium stores
Filter your water—some tap water contains magnesium, but quality varies
Final Thoughts
Magnesium is a foundational mineral that supports your brain, muscles, heart, and hormones—and chances are, you could benefit from a little more.
Whether you're dealing with stress, low energy, poor sleep, or chronic tension, magnesium offers a simple, affordable solution that supports total-body wellness.
At B.Well, I believe in science-backed, sustainable wellness—starting with the minerals that fuel your body at the cellular level. If you’re unsure where to start, check out the Nutrition Coaching Packages for curated supplement recommendations and support.