Imagine being energized, calm, strong, and sleeping like a baby.
One vital nutrient can help you unlock all of that is Magnesium.
As a holistic personal trainer, I see magnesium deficiency show up in clients as fatigue, poor sleep, cramps, and even anxiety.
So let’s discover why magnesium is critical for your wellness journey, the best ways to get it, and how you can top up your levels naturally.
What is Magnesium and Why Is It Important?
Magnesium is a water-soluble mineral and is a cofactor in over 300 enzymatic reactions in the body.
It plays a central role in:
• Muscle and nerve function
• Energy production
• Blood sugar control
• Blood pressure regulation
• Bone development
• Sleep quality and stress management
It is particularly important for those living active lifestyles or under chronic stress—two groups who burn through magnesium faster.
How Common is Magnesium Deficiency?
Magnesium deficiency is more widespread than most people realise.
Despite its critical role in health, many people are not meeting their daily needs:
• Up to 50% of adults consume less magnesium than the recommended intake, as below.
• Around 1 in 3 Australian adults may have insufficient magnesium intake from diet alone.
• Subclinical deficiency (low levels without obvious symptoms) is extremely common and often overlooked.
High-Risk Groups Include:
• Older adults
• High sugar or alcohol diets impair absorption
• Caffeine drinkers as it reduces reabsorption in kidneys
• People with gut health issues (e.g., IBS, Crohn’s) reduces magnesium absorption in the intestine
• People under chronic stress increases magnesium excretion
• Athletes and active individuals as exercise increases magnesium loss through sweat
• Those with type 2 diabetes or insulin resistance
• People on certain medications (e.g., diuretics, PPIs, antibiotics) lower magnesium levels
Tip: Blood tests only measure about 1% of your total magnesium stores, making deficiency easy to miss..
Proven Benefits of Magnesium
1. Improved Sleep Quality
Magnesium helps regulate melatonin and GABA, neurotransmitters that promote relaxation and deeper sleep cycles.
It plays a critical role in calming the central nervous system, easing the transition into restful sleep.
Studies show magnesium supplementation can improve sleep quality, especially in older adults or those with insomnia.
2. Muscle Recovery and Cramp Prevention
Magnesium is essential for proper muscle contraction and relaxation.
Low levels can lead to muscle tightness, spasms, and cramps, especially post-workout.
It also helps flush lactic acid buildup and supports faster recovery after intense training sessions.
3. Stress & Mood Support
Often called “nature’s chill pill,” magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s stress response.
It supports the production of serotonin and dopamine, helping to ease anxiety, improve mood, and enhance emotional balance.
People with chronic stress or mood swings often show lower levels of magnesium.
4. Heart Health and Blood Pressure Regulation
Magnesium helps maintain a steady heartbeat, supports healthy blood vessel function, and lowers the risk of hypertension.
It plays a role in calcium regulation in the heart muscle, reducing the risk of arrhythmias.
Regular intake has been linked to a reduced risk of cardiovascular disease.
5. Enhanced Energy Production
Magnesium is necessary for the production of ATP (adenosine triphosphate), your body’s main energy molecule.
Without adequate magnesium, your cells can not produce energy efficiently, leading to fatigue, low motivation, and brain fog.
Boosting magnesium can help reignite your energy levels naturally.
6. Stronger Bones and Reduced Risk of Osteoporosis
Around 60% of the body’s magnesium is stored in the bones.
It works alongside calcium and vitamin D to build strong, healthy bones.
A deficiency in magnesium can contribute to lower bone density and increased fracture risk over time, especially in older adults.
7. Improved Insulin Sensitivity and Blood Sugar Control
Magnesium enhances insulin signalling and supports glucose metabolism.
It can help stabilise blood sugar levels and reduce insulin resistance, making it especially beneficial for individuals with prediabetes, PCOS, or type 2 diabetes.
Magnesium and Mindset
Magnesium is a key nutrient for mental clarity, resilience, and emotional balance. It’s often called “nature’s relaxant.”
• Low levels are linked with brain fog, anxiety, and irritability
• Helps regulate your body’s stress response
• Supports calm focus, mental clarity, and emotional wellbeing
“Think of magnesium as the mineral that helps your brain breathe.”
Magnesium Recommended Daily Intake
Your magnesium needs vary depending on your stage of life and how active you are. Here is a breakdown:
| Group | RDI (mg/day) |
| Children (1–8 years) | 80–130 mg |
| Teens (14–18 years) | 360–410 mg |
| Adults (Male) | 400–420 mg |
| Adults (Female) | 310–320 mg |
| Pregnant Women | 350–360 mg |
| Athletes / Very Active | 10–20% higher needs |
Exercise increases magnesium loss through sweat and urine making replenishment essential!
What is Best for Absorption?
When it comes to getting enough magnesium, absorption is key.
You can increase magnesium levels through food, oral supplements, or topical applications (like magnesium oil or Epsom salt baths).
But which method works best?
1. Magnesium from Whole Foods
• Most natural and bioavailable form of magnesium.
• Whole foods provide cofactors like vitamin B6, potassium, and fibre that enhance absorption.
• Absorbed slowly through the gut, making it ideal for long-term maintenance.
Best for: Daily support, long-term health, prevention of deficiency.
2. Oral Supplements (e.g., Magnesium citrate, glycinate, orotate)
• Useful when dietary intake is low or deficiency symptoms are present.
• Absorption rates vary by type: Magnesium citrate and glycinate are well-absorbed and gentle on the stomach; Oxide and sulfate forms are cheaper but poorly absorbed and more likely to cause digestive upset.
• Take with meals to improve absorption and reduce digestive discomfort.
Best for: Replenishing low levels, managing cramps, anxiety, or sleep issues.
3. Topical Magnesium (e.g. magnesium oil, sprays, Epsom salts)
• Absorbed through the skin, bypassing the digestive system.
• Great for people with gut issues (e.g., IBS, leaky gut) or those who do not tolerate oral supplements well.
• Magnesium chloride oil and Epsom salt (magnesium sulfate) baths may offer localised relief (e.g., muscle aches, cramps).
Best for: Targeted muscle recovery, sensitive stomachs, or as an add-on to diet and supplements.
Additional Tips for Better Absorption
• Take magnesium with vitamin D and B6 to enhance uptake.
• Avoid high doses of calcium at the same time, as they compete for absorption.
• Spread doses throughout the day if supplementing.
• Support gut health for optimal nutrient absorption overall.
Best absorbed types:
| Type | Benefits |
| Magnesium glycinate | Sleep, anxiety, gentle on digestion |
| Magnesium malate | Fatigue, fibromyalgia, muscle soreness |
| Magnesium citrate | Constipation, general use |
| Magnesium threonate | Brain health, memory |
| Magnesium chloride | Balanced, versatile use |
Tip – Avoid magnesium oxide, it is poorly absorbed and mostly acts as a laxative.
Best Food Sources of Magnesium (per 100g)
| Pumpkin seeds | 535 mg |
| Flaxseeds | 392 mg |
| Brazil nuts | 376 mg |
| Sesame seeds | 351 mg |
| Chia seeds | 335 mg |
| Sunflower seeds | 325 mg |
| Almonds | 270 mg |
| Cashews | 260 mg |
| Dark chocolate (70–85%) | 228 mg |
| Spinach (cooked) | 87 mg |
| Black beans (cooked) | 70 mg |
| Edamame (cooked) | 61 mg |
| Quinoa (cooked) | 64 mg |
| Salmon | 30 mg |
| Avocado | 29 mg |
| Banana | 27 mg |
Tip: Eating a mix of seeds, nuts, legumes, and leafy greens daily gives your body steady magnesium support.
DIY Recipe: Homemade Magnesium Oil Spray
Ingredients:
• ½ cup magnesium chloride flakes
• ½ cup distilled water
• Spray bottle
Instructions:
1. Boil water and pour over flakes in a glass bowl.
2. Stir until dissolved. Let cool.
3. Pour into spray bottle and apply to arms, legs, and abdomen.
Magnesium for Specific Conditions
1. Fibromyalgia & Chronic Pain -Low magnesium can worsen muscle tightness, sleep issues, and chronic pain. Magnesium malate is often helpful.
2. MTHFR Genetic Mutation – MTHFR affects detox and methylation. Magnesium supports enzyme function and reduces stress load on these pathways.
3. Migraines -Magnesium acts as a natural vasodilator and can help reduce the frequency and intensity of migraines.
4. PCOS & Insulin Resistance – Magnesium improves insulin sensitivity, helps regulate blood sugar, and reduces systemic inflammation.
5. ADHD – Magnesium may support calm focus, reduce hyperactivity, and improve emotional regulation.
Conclusion
Magnesium is the ultimate multitasker—supporting your muscles, mind, sleep, energy, and more.
Whether you are exercising, stretching, or unwinding, let magnesium be your behind-the-scenes hero.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
1. Abbasi B et al. (2012). Effect of magnesium supplementation on primary insomnia in elderly. https://pubmed.ncbi.nlm.nih.gov/23853635/
2. Nielsen FH, Lukaski HC. (2006). Update on the relationship between magnesium and exercise. https://pubmed.ncbi.nlm.nih.gov/16896773/
3. Boyle NB et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress.
https://pubmed.ncbi.nlm.nih.gov/28654669/
4. Hartung et al. (1996). Magnesium deficiency and migraine headache: a retrospective study
5. Chandrasekhar A et al. (2020). Serum magnesium and metabolic syndrome in women with PCOS.
https://pubmed.ncbi.nlm.nih.gov/32874255/
6. Bertinato J et al. (2017). Moderate exercise increases magnesium loss and alters its distribution. https://pubmed.ncbi.nlm.nih.gov/28356450/
7. Barbagallo M, Dominguez LJ. (2010). Magnesium and aging.
