Magnesium Matters - The Underrated Mineral

Written By Kristy Jordan

When we think about nutrients essential to our health, we often jump to the big names—vitamin D, B vitamins, calcium, or iron. But one essential mineral often flys under the radar - Magnesium, a true multitasker, involved in over 300 enzymatic reactions in the body. Magnesium is hands down the one supplement majority of my clients, and friends now take based on recommendation by yours truly (me!).

So What Is Magnesium and Why Do We Need It?

Magnesium is a vital mineral involved in countless processes in the body. We now live in a world with highly processed foods at our finger tips, high stress lives, and increasing depletion of the nutrients in our soils. This creates a picture of both using up the magnesium we have within our bodies quicker, but also having much less magnesium come in through the food we eat.

Some of magnesium’s most crucial roles include:

  • Stress and sleep – It supports the parasympathetic nervous system (our rest-and-digest mode), helping calm the mind, and improving the time it takes to get to sleep and sleep quality.

    Energy production – Magnesium is required to convert the food we eat into energy.

  • Nervous system support – It helps regulate neurotransmitters, which send messages throughout the brain and body - resulting in a calming effect on the body

  • Muscle function – It aids in muscle contraction and relaxation (think cramps, restless legs, eye twitches).

Do You Need More Magnesium - Lets See:

Magnesium deficiency is more common than you might think - If you’re exercising, sweating a lot, or experiencing high levels of stress, you likely already need to increase your magnesium intake!

Some other common signs of low magnesium include:

  • Muscle cramps, spasms or eye twitching

  • Low energy or fatigue

  • Irritability or anxiety

  • Trouble falling asleep and staying asleep

  • Consistent unwanted waking around 3am

  • Headaches or migraines

  • PMS symptoms

  • Constipation

Food Sources of Magnesium

Some of the best sources include the following, but due to soil depletion it is incredible hard to get the amount of Magnesium you need through food alone

  • Leafy greens – spinach, kale, silverbeet

  • Nuts and seeds – almonds, pumpkin seeds, sunflower seeds

  • Legumes – black beans, chickpeas, lentils

  • Whole grains – oats, brown rice, quinoa

  • Dark chocolate – 70% or more

  • Avocados, bananas, and figs

Can You Supplement?

Magnesium is one of the only supplements which I believe most people should be taking - But the type matters, different forms of magnesium support different needs:

  • Magnesium glycinate (my most recommended type) – calming, easy on the stomach and well absorbed, great for anxiety and sleep

  • Magnesium citrate – Only for those with constipation - acts as a gentle laxative

  • Magnesium threonate – may support brain function and cognitive health, great for TBI recovery

  • Magnesium chloride or sulfate – AKA epsom salts - can be absorbed through the skin via baths or sprays

Before starting a supplement, it’s best to chat with a practitioner like myself who can tailor it to your needs.

Final Thoughts From Me:

Magnesium is a quiet achiever—supporting everything from our energy levels to our stress response, sleep, and even hormone balance. If you’ve been feeling any of the above symptoms, it is absolutely worth zooming in on your magnesium intake.

Want help working out the best way to boost your levels through food or supplements? Feel free to get in touch or book a consult — I’d love to support you.

Kristy Jordan