What we’ll cover
Magnesium might not be the trendiest nutrient, but it is one of the most essential. In fact, it’s involved in over 600 enzymatic reactions in the body—from regulating heartbeat and nerve function to supporting hormonal balance, sleep, and energy metabolism.
Yet despite its importance, magnesium deficiency is surprisingly common. Studies suggest up to 80% of people may have suboptimal levels, and at least 20% are clinically deficient.
Low magnesium can quietly impact your health—showing up as muscle cramps, constipation, insomnia, anxiety, fatigue, or even blood pressure issues. Left unchecked, long-term deficiency is associated with serious risks like cardiovascular disease, type 2 diabetes, stroke, and premature aging.
In this guide, you’ll learn:
- Signs of magnesium deficiency
- Why food alone may not be enough
- Which magnesium supplement is right for your needs
- When and how to take them
Are You Low in Magnesium?
Most standard blood tests miss magnesium deficiency. That’s because the common “serum magnesium” test only measures the 1% of magnesium circulating in your blood—not the 99% stored in your cells, bones, and muscles.
A more accurate test is the Red Blood Cell (RBC) Magnesium Test, which reflects your long-term magnesium status and intracellular levels.
Common signs of magnesium deficiency include:
- Muscle cramps or spasms
- Sleep disturbances or insomnia
- Anxiety, irritability, or mood swings
- Headaches or migraines
- PMS or menstrual cramps
- Constipation
- High blood pressure or heart palpitations
- Brain fog or memory issues
If you resonate with one or more of these, it may be time to check your levels or consider supplementation.
Can You Get Enough Magnesium from Food?
Yes—but it’s not as easy as it used to be.
Whole foods like leafy greens, nuts, seeds, avocados, legumes, and dark chocolate are rich in magnesium. However, modern agricultural practices have significantly depleted magnesium in the soil. In fact, studies show that magnesium levels in vegetables have dropped by over 20% since 1940.
Add in food processing, stress, alcohol, caffeine, and certain medications, and it becomes clear why most people aren’t getting enough through diet alone.
The Best Magnesium Supplements (And When to Use Them)
1. Magnesium Glycinate
Best for: Stress, anxiety, sleep, PMS, high blood pressure
Magnesium glycinate is highly bioavailable and gentle on the stomach. It’s bound to glycine, an amino acid known for its calming effects.
Benefits:
- Promotes relaxation and sleep
- Reduces anxiety and stress
- Helps balance blood pressure
- Supports hormone health
When to take: In the evening, or split between afternoon and night.
2. Magnesium Citrate
Best for: Constipation, bloating, occasional digestive sluggishness
Magnesium citrate draws water into the intestines, making it great for relieving constipation.
Benefits:
- Promotes bowel regularity
- Easy to absorb
- Budget-friendly
When to take: As needed, preferably in the morning. Start with a small dose.
3. Magnesium L-Threonate
Best for: Brain fog, memory, cognitive performance, neurological stress
This form crosses the blood-brain barrier more efficiently than others, making it ideal for brain health.
Benefits:
- Supports memory and focus
- May aid age-related cognitive decline
- Helpful for stress-induced brain fatigue
When to take: Split dose—afternoon and evening.
4. Magnesium Sulfate (Epsom Salts)
Best for: Muscle recovery, stress relief, sleep support (topical)
Epsom salt baths allow magnesium to be absorbed through the skin, offering physical and mental relaxation.
DIY Magnesium Bath Recipe:
- 1–2 cups Epsom salts
- 1/2 cup baking soda
- 10 drops lavender essential oil
Soak for 20 minutes before bed. For extra benefit, wrap in towels and rest under blankets post-bath.
Final Thoughts
Magnesium is a quiet powerhouse. Whether you’re feeling anxious, fatigued, constipated, or just not like yourself, optimizing magnesium levels can be a game-changer for your energy, sleep, mood, and longevity.
Want to test your magnesium levels?
Ask your practitioner for an RBC magnesium test or include it in your next functional blood panel.
Still unsure which form is right for you? Reach out—we’ll help guide your choice based on symptoms and lifestyle.
