Magnesium: The Overlooked Mineral Your Body’s Begging For

Magnesium is a powerhouse mineral, and most people aren’t getting enough

Magnesium is one of the most important, and most overlooked, minerals in our diet. Despite its critical role in over 300 biochemical reactions in the body, most people simply aren’t getting enough. Over half of the population doesn’t even meet the recommended daily allowance (RDA) for magnesium, and many of us need much more than that, especially if we’re active, under stress, or dealing with health challenges.

Some of the processes magnesium is critical for:

• Muscle contraction

• Heart rhythm

• Nerve transmission

• Energy (ATP) metabolism

• Protein synthesis

• Blood sugar and insulin control

• Blood pressure regulation

• DNA/RNA synthesis
  

And about 290+ more! Magnesium is foundational for everything from your mood and sleep to your metabolism and bone health.

You might think you’re covered if you eat magnesium-rich foods, but here’s the reality: modern farming and soil depletion mean our food isn't as nutrient-dense as it used to be. Even the best sources, like leafy greens, seeds, and dark chocolate, often don’t deliver enough to overcome high stress or active lifestyles. That’s why, for many, supplementation is a very important tool. 

How to Know If You’re Low

Magnesium deficiency can show up as heart palpitations, muscle cramps or spasms, weakness, fatigue, or even more subtle signs like anxiety, trouble sleeping, or headaches. 

More severe or prolonged deficiencies can lead to serious issues: low calcium or potassium (which can cause muscle cramps, irregular heartbeat, and even heart rhythm problems), resistance to vitamin D (because magnesium is required to convert vitamin D to it’s active form), and bone disorders like osteomalacia (soft bones, pain, fractures) or tetany (muscle spasms). 

Over time, being even moderately deficient can contribute to osteopenia or osteoporosis (weaker, brittle bones), kidney stones (since low magnesium lets calcium build up), high blood pressure, migraines, and potentially pregnancy complications like preeclampsia.

As you can see, this often underplayed mineral is actually vitally important! The good news is that supplementing is easy, relatively inexpensive, and can be very safe. 

Should You Test Levels? Here’s the Truth

Testing magnesium status isn’t as straightforward as most people think. RBC magnesium is your best test of magnesium status but is not routinely tested. If you have a serum magnesium test, that’s only measuring a small part of the body’s total magnesium (like 1%). Magnesium is stored in the cell, so a blood magnesium level is not an accurate reading of overall status in the body. I am a big test don’t guess girl, but when it comes to magnesium, in most cases it’s just as important to look at symptoms and lifestyle factors (like stress, diet, meds, and exercise). You can then many times trial a supplement (with guidance) to see how you feel because most people need more than what they’re getting for optimal health, it’s inexpensive to supplement, and testing can be expensive. 

How Much Should You Supplement?

When it comes to supplementation, most adults do well with 200–400mg per day in addition to a nutrient dense diet, though some people-especially athletes, perimenopausal women, or those dealing with high stress or gut issues, may need more. You can always start low and go slow and ramp up under guidance. Certain forms can cause loose stool if the dosage is ramped up too quickly. 

Why Magnesium Is a Game-Changer in Perimenopause

Speaking of perimenopause, magnesium is a true game-changer during this transition. Hormonal shifts put extra stress on your system, and magnesium supports mood, sleep, muscle relaxation, and blood sugar balance-all of which can be disrupted during perimenopause. Many of my clients in this stage see major improvements in symptoms like hot flashes, migraines, anxiety, and sleep disruptions just by dialing in their magnesium.

The Best Magnesium Supplements (And What to Skip)

• Glycinate: Best for sleep, anxiety, gentle on the gut. Best taken at night for these benefits.

• Malate: Great for energy and muscle pain

• Citrate: Helps with constipation (can loosen stools)

• L-threonate: Crosses blood-brain barrier, so it can support memory, decrease brain fog

• Skip Magnesium Oxide: It has very poor bioavailability (around 4%), meaning most of it passes right through you. It’s often used in cheap supplements as a "filler," but it’s not effective for raising your internal levels.

• Bath soaks (Epsom salt): Relaxing but not reliable for raising magnesium levels
  

Oral supplements are the best-proven way to boost your magnesium status. Transdermal options like lotions, sprays, or baths may feel good, but don’t count on them for your daily needs.

Remember: supplements are meant to SUPPLEMENT a healthy diet and lifestyle. No single supplement will fix anything if your diet, lifestyle, and habits are a mess. If that’s you, I can help you get your lifestyle dialed in in a way that actually makes sense and works for you! And we’ll make sure your supplements are personalized to your specific needs and situation. 

Bottom line: Most people aren’t getting enough magnesium, and the RDA should be seen as a minimum, not an optimal target. Choosing the right form matters, so if you’re unsure, I’m happy to help you decide what’s best for your needs. Prioritize whole foods, supplement smart, and don’t fall for every “miracle” claim you see online. 

Questions or want help picking the right magnesium for you? I'm here to simplify the process. I help my 1:1 clients cut through the noise and build sustainable habits that actually stick.  Click here to set up a free discovery call.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new supplement or health routine.