Do you struggle with:

 

·       Muscle cramps or restless legs

·       Headaches or migraines

·       Brain fog and difficulty concentrating

·       Prediabetes or diabetes

·       Insomnia or restless sleep

·       Fatigue and low energy

·       Anxiety or irritability

·       Constipation

·       Or PMS/hormonal imbalances

 

If you nodded ‘yes’ to any of these, I highly recommend that you keep reading. All these issues — and many more — can be linked to a magnesium deficiency.

 

Now here’s the shocking truth: Over 80% of the population is deficient in magnesium. That’s a health crisis hiding in plain sight when you consider everything this mineral controls. Magnesium regulates blood sugar, blood pressure, heart rate, bone health, brain health, sleep, anxiety, digestion, muscle contraction, and even hormone production (including testosterone).

 

And here’s why I take this so seriously in my practice: if I had to name my top three supplement recommendations, magnesium would always be on that list. I’ve seen firsthand how correcting a deficiency can change a patient’s sleep, energy, mood, blood sugar, and more — sometimes in just weeks.

 

Why Magnesium Deficiency Is So Common

 

If magnesium is so critical for our health, why are so many people running low? The reality is that modern life often works against us when it comes to maintaining optimal magnesium levels.

 

Here are the most common reasons I see in practice:

 

·      Digestive problems:

o   Conditions like IBS, celiac disease, or chronic reflux (often treated with acid blockers) impair absorption in the gut.

·      Medications:

o    Diuretics, antacids, certain antibiotics, and some blood pressure medications can cause magnesium depletion.

 

·      Blood sugar issues:

o   People with prediabetes or diabetes lose more magnesium in their urine, worsening the deficiency.

·      Supplements like calcium:

o   Taking calcium without balancing it with magnesium can affect absorption.

·      Dietary changes:

o   Highly processed foods contain very little magnesium, and most people aren’t eating enough leafy greens, nuts, or legumes.

·      Soil depletion:

o   Even if you eat vegetables, today’s crops grow in soil that is significantly lower in magnesium compared to decades ago.

·      Stress and aging:

o   Both increase your body’s need for magnesium, while absorption naturally declines with age.

 

Mainstream medicine rarely checks magnesium. And when it is tested, doctors usually order a serum magnesium level, which only reflects about 1% of magnesium in your body. The better option is a Magnesium RBC test, which measures magnesium inside your cells, where it actually does its work.

 

 

How Magnesium Supports the Body

 

Magnesium is involved in hundreds of processes in the body, which is why a deficiency can affect so many areas of your health. Here’s how it helps:

 

🧠 Brain & Nervous System

• Helps the body relax and promotes a sense of calm.
• Reduces anxiety and irritability.
• Supports deeper, more restorative sleep.
• Helps with memory and focus.

💪 Muscles & Energy

• Supports normal muscle function and prevents cramps or twitching.
• Helps with overall energy and reduces fatigue.
• Aids in post-exercise recovery.

❤️ Heart & Blood Vessels

• Helps maintain a normal heart rhythm and healthy blood pressure.
• Supports healthy blood vessels and cardiovascular function.

🍭 Blood Sugar & Metabolism

• Improves how your body handles blood sugar.
• Helps stabilize energy levels and reduce sugar crashes.

🦴 Bones & Hormones

• Works with calcium and vitamin D to support strong bones.
• Helps balance hormones, including testosterone and estrogen.
• Can ease PMS symptoms and menstrual cramps.

💩 Digestion

• Supports healthy bowel movements and reduces constipation.

 

The Best Forms of Magnesium and How to Take Them

 

Not all magnesium supplements are created equal. Choosing the right form is key because some are poorly absorbed, while others are gentle on the stomach and highly effective.

 

Magnesium Glycinate

• Highly absorbable and gentle on the digestive system.
• Promotes relaxation and better sleep.
• Excellent for anxiety, muscle cramps, and general deficiency.
• Best taken before bed.

Magnesium Citrate

• Absorbs reasonably well but can act as a mild laxative.
• Often used for constipation relief. 

Magnesium Oxide

• Common and inexpensive, but poorly absorbed (less than 4% gets into the body).
• Mostly works as a laxative rather than correcting a deficiency.

 

Tips for Using Magnesium Supplements Effectively.

 

1. Start low and increase gradually to avoid digestive upset.

2. Take magnesium glycinate at night for sleep benefits.

3. Combine supplements thoughtfully with other nutrients like calcium, zinc, and vitamin D.

4. Take with food if needed to minimize stomach discomfort.

 

 

How to Improve Magnesium Naturally: Food, Supplements, and Lifestyle Tips

 

1. Eat Magnesium-Rich Foods

• Leafy greens: spinach, kale, Swiss chard
• Nuts & seeds: almonds, pumpkin seeds, cashews
• Legumes: black beans, lentils, chickpeas
• Other sources: avocado, dark chocolate, salmon

2. Choose the Right Supplement

• Magnesium glycinate is best for sleep, anxiety, and general deficiency.
• Magnesium citrate can help with constipation 

3. Balance With Other Nutrients

• Pay attention to calcium, zinc, and vitamin D — these interact with magnesium.

4. Support Absorption and Retention

• Limit excessive alcohol and highly processed foods.
• Manage stress, which depletes magnesium.
• Consider medications that may affect magnesium levels.

5. Testing and Monitoring

• The RBC magnesium test is the most accurate way to assess levels.
• Adjust supplementation based on symptoms and lab results. 

 

Why Magnesium Should Be on Your Radar

 

Magnesium isn’t just another supplement — it’s a foundation for your health. From sleep and mood to heart, muscle, and hormone health, this mineral touches nearly every system in your body.

 

Addressing magnesium deficiency can often lead to dramatic improvements in energy, mood, sleep, digestion, and overall well-being.

 

Optimizing magnesium is simple and often life-changing:

• Incorporate magnesium-rich foods into your meals.
• Consider a high-quality supplement, especially magnesium glycinate, before bed.
• Monitor symptoms and test levels if needed.

Magnesium is a low-hanging fruit in health — safe, simple, and often transformative. Don’t overlook this vital mineral that your body relies on every day.