Magnesium: The Essential Mineral You Might Be Missing

Magnesium is a critical nutrient your body needs every day. Yet, about 68% of Americans don’t get enough from food alone [1].

This mineral helps regulate hundreds of processes in your body. A deficiency can cause a wide range of symptoms—from fatigue and muscle cramps to anxiety and high blood pressure. The good news? Getting enough magnesium can help reduce or even reverse these problems.

Why Magnesium Matters

Magnesium is found in every cell in your body. It’s essential for over 600 chemical reactions, including:

• Creating energy from the food you eat

• Building proteins from amino acids

• Maintaining DNA and RNA

• Supporting muscles and helping them relax

• Balancing your nervous system [2]

Most of your body’s magnesium is stored in your bones and muscles. A smaller amount is in your blood, which is why blood tests may not always detect a deficiency.

Signs You May Be Low in Magnesium

Magnesium deficiency can look different for everyone. Common symptoms include:

• Muscle cramps or twitching

• Trouble sleeping

• Fatigue or weakness

• Anxiety or depression

• Headaches or migraines

• Constipation

• Irregular heartbeat

• High blood pressure

• PMS or menstrual cramps

• Brain fog or trouble focusing

In serious cases, low magnesium has been linked to type 2 diabetes, osteoporosis, asthma, chronic inflammation, and heart disease [3].

Why Deficiency Is So Common

Many things in modern life deplete your magnesium stores:

• Processed foods (white bread, soda, packaged snacks)

• Stress

• Coffee and alcohol

• Diuretics or some medications

• Sugar

• Heavy sweating

• Certain digestive issues

You also lose magnesium faster when you’re under stress. Your body uses more magnesium during the “fight or flight” response. Over time, this leads to even lower levels.

How to Get More Magnesium

1. Eat Whole, Natural Foods

The best sources of magnesium include:

• Leafy greens (spinach, kale, collard greens)

• Nuts and seeds (almonds, pumpkin seeds, chia seeds)

• Beans and legumes (black beans, lentils, edamame)

• Whole grains (quinoa, brown rice, buckwheat)

• Avocados, bananas, figs, and dark chocolate

Avoid highly processed foods made with white flour. These foods are stripped of magnesium and other nutrients during manufacturing.

Tip: Add spinach to your smoothies, sprinkle pumpkin seeds on your salad, or use quinoa as a base for dinner.

2. Consider a Supplement

If you have symptoms of low magnesium or a chronic condition like:

• Migraines

• Insomnia

• Anxiety

• Muscle cramps

• Constipation

• High blood pressure

… you may benefit from taking a magnesium supplement.

There are different types:

• Magnesium citrate and magnesium oxide help with constipation but can cause loose stools.

• Magnesium glycinate is gentle on the stomach and well absorbed. It's a good option for anxiety, sleep, and muscle relaxation.

A common dose is 100–300 mg once or twice daily. Start low and increase slowly. Always talk to your doctor before starting if you have kidney problems.

Magnesium and Other Nutrients

To absorb magnesium properly, your body also needs:

• Vitamin D

• Vitamin B6

• Selenium

If you're low in these nutrients, you might not get the full benefit of magnesium—even if your intake is high.

How to Stop Losing Magnesium

To protect your magnesium levels, limit:

• Sugar and processed foods

• Soda (especially colas with phosphoric acid)

• Alcohol

• Excess salt

• High caffeine intake (limit to 1–2 cups of coffee per day)

And support your body with:

• Regular meals rich in whole foods

• Stress management techniques like deep breathing, meditation, or yoga

• Gentle movement like walking or stretching

Summary

Magnesium is a powerful mineral that supports nearly every part of your body. Most people aren’t getting enough, which can lead to symptoms like fatigue, anxiety, and muscle pain.

To protect your health:

• Eat magnesium-rich foods

• Limit processed and sugary items

• Consider supplementation if needed

• Talk to your doctor if you have symptoms of deficiency

You don’t need to overhaul your whole life—just start small. Add some greens, sprinkle on some seeds, or take a few minutes to breathe deeply. Over time, these simple habits can help you feel stronger, calmer, and healthier.

References

1. National Institutes of Health: Office of Dietary Supplements – Magnesium
   https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

3. Volpe, S. L. (2013). Magnesium in disease prevention and overall health.
   https://pubmed.ncbi.nlm.nih.gov/24070929/

4. DiNicolantonio, J. J., et al. (2018). Magnesium deficiency: a public health crisis in the U.S.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/