Magnesium: The Overlooked Mineral

Why Magnesium Matters

Magnesium is involved in over 300 biochemical reactions in your body: energy production (ATP), protein synthesis, muscle and nerve function, blood pressure regulation, glucose control, and bone health.

The problem: Up to 50% of Americans don't meet the recommended daily intake, and blood tests often miss deficiency because only 1% of magnesium is in blood—the rest is in bones, muscles, and soft tissues.

Signs of Magnesium Deficiency

•Muscle cramps and spasms (especially at night)
•Difficulty sleeping or insomnia
•Anxiety and irritability
•Fatigue and weakness
•Eye twitches (eyelid fasciculations)
•Migraines and headaches
•Irregular heartbeat (arrhythmias)
•High blood pressure
•Constipation

Understanding Serum Magnesium

Lab test: Serum magnesium measures magnesium in blood.

Reference range: 1.7-2.2 mg/dL (or 0.7-1.0 mmol/L)

Optimal range: 2.0-2.4 mg/dL

The Testing Problem

Serum magnesium is a poor marker for total body magnesium status because your body tightly regulates blood levels. You can have depleted tissue stores with "normal" blood magnesium. RBC magnesium (red blood cell) is a better test but not widely available.

Practical approach: If you have symptoms of deficiency, consider a trial of magnesium supplementation regardless of blood test results.

Causes of Magnesium Deficiency

•Poor diet: Processed foods are stripped of magnesium
•Soil depletion: Modern agriculture has reduced magnesium in crops
•GI issues: Crohn's, celiac, chronic diarrhea reduce absorption
•Medications: Proton pump inhibitors (PPIs), diuretics, antibiotics
•Chronic stress: Depletes magnesium through increased urinary excretion
•Alcohol: Increases magnesium loss
•High-intensity exercise: Increases magnesium needs

Magnesium's Key Functions

😴 Sleep Quality

Magnesium regulates neurotransmitters that promote sleep (GABA) and reduces cortisol. Supplementation improves sleep quality, especially in people with insomnia.

💪 Muscle Function

Magnesium is required for muscle relaxation (calcium causes contraction). Deficiency causes cramps, spasms, and restless legs.

❤️ Heart Health

Regulates heart rhythm, blood pressure, and vascular tone. Low magnesium is linked to arrhythmias, hypertension, and increased cardiovascular risk.

🩸 Blood Sugar Control

Magnesium improves insulin sensitivity. Deficiency is common in type 2 diabetes and worsens glucose control.

How to Optimize Your Magnesium

🥗 Food Sources

•Dark leafy greens (spinach, Swiss chard)
•Nuts and seeds (pumpkin seeds, almonds, cashews)
•Legumes (black beans, lentils)
•Whole grains (quinoa, brown rice, oats)
•Dark chocolate (70%+ cacao)
•Avocados, bananas
•Fatty fish (salmon, mackerel)

Daily goal: 310-420 mg/day (varies by age and sex)

💊 Supplementation

Best forms (highly bioavailable):

•Magnesium glycinate: Best for sleep, muscle cramps, anxiety. Gentle on stomach.
•Magnesium threonate: Crosses blood-brain barrier. Best for cognitive function.
•Magnesium citrate: Good absorption, but can cause loose stools (use for constipation).
•Magnesium malate: Good for energy production and fibromyalgia.

Avoid: Magnesium oxide (poor absorption, causes diarrhea)

Dosage: 200-400 mg/day (elemental magnesium). Take with food, or before bed for sleep support.

Side effects: Loose stools (lower dose), nausea (take with food). Start low, increase gradually.

Magnesium & Other Nutrients

Magnesium works synergistically with:

•Vitamin D: Magnesium is required to activate vitamin D. Supplementing D without magnesium can worsen deficiency.
•Calcium: Balance is key. Too much calcium without magnesium can cause calcification and cramps.
•B vitamins: Magnesium is a cofactor for many B-vitamin-dependent enzymes.