It’s involved in over 300 enzymatic reactions in your body, yet most people are deficient. Meet magnesium—the master mineral.
Why Magnesium Matters
Magnesium is required for:
- Energy production (ATP synthesis)
- Muscle and nerve function
- Blood sugar regulation
- Blood pressure management
- Protein synthesis
- DNA and RNA synthesis
- Bone development
“Magnesium deficiency is the most under-diagnosed health problem in modern medicine.”
Signs of Deficiency
Common Symptoms
- Muscle cramps and twitches
- Poor sleep or insomnia
- Anxiety and restlessness
- Headaches and migraines
- Fatigue and weakness
- Irregular heartbeat
- High blood pressure
Who’s at Risk?
- People eating processed foods
- Heavy exercisers (sweating depletes magnesium)
- Those under chronic stress
- Alcohol consumers
- People taking certain medications
- Older adults
Benefits of Optimal Magnesium
1. Better Sleep
Magnesium activates the parasympathetic nervous system and regulates melatonin.
2. Reduced Stress & Anxiety
It modulates the HPA axis (stress response) and GABA receptors.
3. Muscle Recovery
Essential for muscle relaxation and reducing cramps.
4. Heart Health
Supports healthy blood pressure and heart rhythm.
5. Blood Sugar Control
Improves insulin sensitivity.
6. Migraine Prevention
Studies show 400-500mg can reduce migraine frequency.
Types of Magnesium Supplements
Not all magnesium is created equal:
Best Absorbed Forms
| Form | Best For |
|---|---|
| Magnesium Glycinate | Sleep, anxiety, general use |
| Magnesium L-Threonate | Brain health, cognitive function |
| Magnesium Taurate | Heart health |
| Magnesium Malate | Energy, muscle pain |
| Magnesium Citrate | Constipation, general use |
Avoid
- Magnesium Oxide: Only 4% absorption rate
- Cheap “magnesium” supplements without specified form
How Much Do You Need?
Recommended Daily Intake
- Men: 400-420 mg
- Women: 310-320 mg
Therapeutic Doses
- For sleep: 200-400 mg before bed
- For migraines: 400-500 mg daily
- For stress: 200-400 mg daily
Upper Limit from Supplements
- 350 mg from supplements (food sources don’t count toward this)
- Higher doses may cause digestive upset
Food Sources of Magnesium
High-Magnesium Foods
- 🥬 Dark leafy greens (spinach, swiss chard)
- 🥜 Nuts (almonds, cashews)
- 🫘 Seeds (pumpkin, sunflower)
- 🫘 Legumes (black beans, edamame)
- 🍫 Dark chocolate (70%+ cacao)
- 🥑 Avocado
- 🐟 Fatty fish
- 🍌 Bananas
Optimizing Absorption
Enhancers
- Vitamin B6 (helps magnesium enter cells)
- Vitamin D (works synergistically)
- Taking with food
Inhibitors
- High-dose calcium (competes for absorption)
- Phytic acid (in grains/legumes)
- Excessive caffeine
- Alcohol
Timing Your Magnesium
For Sleep
Take 30-60 minutes before bed for best results.
For Exercise
Take post-workout for recovery.
For General Health
Split doses throughout the day, or take with dinner.
Starting a Magnesium Protocol
Week 1-2
- Start with 200 mg magnesium glycinate at bedtime
- Monitor sleep quality and any digestive effects
Week 3-4
- Increase to 300-400 mg if tolerated
- Note changes in energy, mood, and muscle tension
Ongoing
- Adjust dose based on symptoms
- Consider adding magnesium-rich foods
Magnesium is safe, affordable, and profoundly effective. If you’re stressed, sleeping poorly, or experiencing muscle issues, this might be the simplest fix available. Start with 200 mg tonight. 💊