Magnesium. How much do YOU need?

Happy Wednesday, Friends!  I hope you all had a peaceful holiday weekend.  I have been getting several inquiries about Magnesium in recent weeks so I thought I would share some insights and hopefully clear up some confusion on this mighty mineral!

Do you feel like Magnesium gets talked about a lot? People mention it to me for everything from sleep to migraines, muscle cramps, and constipation.  Not surprising, I suppose, this powerhouse mineral is essential for over 300 biochemical reactions in the body. From keeping your muscles and nerves functioning properly to supporting better sleep and stress resilience, magnesium plays a vital role in overall health—and yes, it’s true, many adults aren’t getting enough.

Why Magnesium Matters

Magnesium supports:

• Nervous system health and a calm, steady mood

• Muscle function and recovery (goodbye, cramps and tension)

• Energy production, by helping convert food into usable fuel (remember the Krebs cycle from high school biology? Magnesium helps produce ATP!)

• Blood sugar control and metabolic balance by improving insulin sensitivity

• Sleep quality, especially if stress or restlessness are issues. It is known for it’s calming properties

• Digestive regularity, without harsh laxatives

Low magnesium levels may show up as fatigue, anxiety, muscle tightness, poor sleep, or headaches.

Food Sources of Magnesium

A food-first approach is always best when possible. Here are some magnesium-rich options that are easy to incorporate into everyday meals: Note that most people need about 300-450mg per day. 

• Leafy greens (spinach, kale, Swiss chard—try sautéed or blended into smoothies)

• Avocados (on toast, in salads, or blended into sauces)

• Nuts and seeds, especially pumpkin seeds, almonds, and cashews

• Legumes like black beans, chickpeas, and lentils

• Whole grains such as oats, quinoa, and brown rice

• Dark chocolate (aim for 70%+ cacao for added benefit)

• Bananas and figs

What About Supplements?

For adults dealing with stress, chronic health conditions, or poor digestion, magnesium supplements can help fill in the gaps—especially if diet alone isn’t enough.

Here’s a quick guide to common forms and their uses: 

• Magnesium glycinate

  • Well-absorbed and gentle on digestion

  • Especially helpful for calming the nervous system and improving sleep

• Magnesium citrate

  • Often used to relieve mild constipation

  • May cause loose stools at higher doses

• Magnesium oxide

  • Less bioavailable, commonly used for bowel movements

  • Not ideal for long-term maintenance

• Magnesium threonate

  • Known for its ability to cross the blood-brain barrier

  • May support cognitive function and mental clarity, though more research is needed

As always, consult your healthcare provider before adding a supplement—especially if you’re taking medications or managing a chronic condition. Generally, I don’t recommend people take more than 350mg from supplements alone per day, however, different conditions have different needs so it’s always best to ask!