Magnesium is one of those minerals that comes up a lot in my practice—especially when someone’s feeling off but can’t quite put their finger on why.
Tired but can’t fall asleep? Muscles cramping? Hormones a little out of sync? Maybe digestion isn’t great, or stress feels extra intense.
Enter: magnesium.
This essential mineral plays a role in over 300 biochemical reactions in the body—from supporting the nervous system to balancing hormones and easing muscle tension. And yet, many of us are running low. Thanks to depleted soil, chronic stress, and modern diets, magnesium deficiency is a lot more common than most people realize.
So the question becomes: Should you be taking a magnesium supplement?
Let’s break it down—what it does, how to know if you need it, and which forms are best.
What Magnesium Actually Does in the Body
Magnesium is quietly working behind the scenes all day, every day. It helps with things like energy production, muscle and nerve function, blood sugar regulation, bone health, and activating vitamin D. It’s also a key player in the enzymes that run pretty much every major process in your body.
It supports your nervous system, digestion, hormone metabolism, and cardiovascular health. It’s often called the “calming mineral,” but its role goes way beyond stress and sleep.
Why So Many People Are Low in Magnesium
Here’s the thing: our bodies don’t make magnesium. We have to get it from food (or supplements), and unfortunately, our modern food quality isn’t making that easy.
Magnesium levels in food have dropped due to soil depletion and modern farming practices. Many of us are also living in a near-constant state of stress—which uses up magnesium even faster. Add in things like caffeine, alcohol, birth control, proton pump inhibitors (for acid reflux), and certain diuretics, and magnesium gets drained even more.
Signs of low magnesium can be vague or easy to overlook: fatigue, anxiety, constipation, muscle cramps or twitching, poor sleep, blood sugar crashes, or even hormonal symptoms like PMS or migraines.
Should You Take a Magnesium Supplement?
If you suspect you're low, food sources are a great place to start: leafy greens, nuts and seeds, legumes, and whole grains all contain magnesium. But what I find in my practice is that often food alone is not enough!
Blood tests for magnesium aren’t always reliable because most of your magnesium is stored in bones and tissues—not circulating in your blood. So even if your labs look normal, you could still be running low.
This is where a high-quality supplement can help restore balance. It’s one of those simple, low-risk additions that can quietly make a noticeable difference.
The Different Types of Magnesium—And Which One to Choose
Not all magnesium supplements are created equal. Different forms work differently in the body. Here are 3 of the most common:
• Magnesium citrate – helps get things moving in the digestive tract; good for constipation
• Magnesium bisglycinate – gentle digestion, great for relaxation and sleep, mood, and muscle tension
• Magnesium oxide – cheap and poorly absorbed (not my favorite)
Choosing the right form depends on your specific needs, and sometimes combining forms can be helpful too.
Bottom Line: Is Magnesium the Missing Link for You?
It just might be. Magnesium is one of those behind-the-scenes nutrients that supports everything from mood to energy to digestion and hormone balance. It’s easy to overlook, but once you start giving your body what it needs, the shift can feel surprisingly significant.
Of course, no supplement replaces the bigger picture of how you eat, rest, move, and manage stress—but if you’re looking for a simple, foundational step, magnesium is a great place to start.
Not sure which form or dose is right for you? Book a visit with me here, and we can walk through your symptoms, goals, and get you set up with a personalized plan.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
