Magnesium: An Important Utility Player in the Medicine Cabinet

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

Fatigue, brain fog, muscle cramps—symptoms like these are easy to dismiss as everyday nuisances, but they could be tied to something deeper: a magnesium deficiency. Often overlooked, magnesium is a vital mineral that quietly drives hundreds of essential processes in the body. It strengthens bones, balances blood sugar, supports mental health, supports bone health, and helps maintain a steady mood, to name just a few of its superpowers.

Despite its critical role, magnesium is one of modern diets' most common nutrient gaps. The effects of a deficiency can ripple through your health, causing issues you may not even connect to. Understanding why this mineral matters and ensuring you’re getting enough could be the key to unlocking better energy, mood, and overall wellness.

Why is magnesium important?

Magnesium is an essential mineral the body cannot live without. Starting at the cellular level, it involves many of the body’s most important functions, including:

• Creating and repairing DNA
• Lowering blood pressure
• Protecting against bone loss
• Regulating blood sugar levels
• Optimizing the nervous system
• Easing migraine symptoms
• Promoting quality sleep
• Maintaining the integrity of the blood-brain barrier

And that’s only a sampling of what it can do.

An easier way to understand magnesium's role is to imagine it as one of your body’s key engineers, constantly at work making sure everything is in tip-top shape and running smoothly. But just like any other operating system in the world, if the right engineer and the support they bring are missing, chaos will ensue.

Signs your body needs more magnesium

• Muscle cramps and spasms
• Fatigue and low energy levels
• Headaches and migraines
• Anxiety and irritability
• Irregular heartbeat
• Poor sleep quality
• High blood pressure
• Numbness and tingling
• Abnormal eye movements

Many of these symptoms can be subtle initially, making it easy to dismiss or attribute them to something else with your body. Like many other health issues, it's tempting to wait and see if things improve on their own. That can be problematic because, if left unchecked, low magnesium levels can lead to serious issues. Magnesium deficiency is a big contributor to chronic fatigue, compromised immunity, and an increased risk of serious health complications, such as heart disease and insulin resistance.

But how do you know if you are deficient?

How much magnesium do you need?

The first step in gauging the amount of magnesium you need is to know the recommended daily amounts. The following list provides the recommended intake.

• Birth to 6 months - 30 mg
• 7-12 months - 7 5mg
• 1-3 years - 80 mg
• 4-8 years - 130 mg
• 9-13 years - 240 mg
• Girls 14-18 years - 360 mg
• Boys 14-18 years - 410 mg
• Women 19-30 years - 310 mg
• Men 19-30 years - 400 mg
• Women 31 and over) - 320 mg
• Men 31 and over - 420 mg
• Pregnant women - 360 mg

Although most adults need between 310-420 mg daily, pregnant women have special considerations to keep in mind because proper magnesium levels are crucial for preventing birth defects. However, it’s important to note that magnesium can affect folic acid absorption, so if you're taking magnesium and folic acid supplements, consult your doctor first.

You may also need to adjust your daily amount if you are dealing with a medical condition that affects your body’s ability to absorb it. Be sure to seek help if you have any questions or concerns regarding the amount of magnesium you need. Doctors can measure magnesium levels through a simple blood test and prescribe a supplement or medication if necessary.

Top sources of magnesium

Now that you understand why magnesium is so important to your overall well-being and how much your body requires, you may wonder where to find it. Fortunately, Mother Nature has made it easy to get into our systems. Magnesium can be found in the following foods.

• Dark leafy greens (spinach, kale, and Swiss chard)
• Nuts and seeds (almonds, cashews, chia, and pumpkin seeds)
• Dark chocolate (at least 70 percent cocoa)
• Avocados and bananas
• Black beans and chickpeas
• Whole grains
• Fatty fish (salmon, halibut, and mackerel)
• Brown rice and quinoa
• Tofu and edamame

When food alone isn’t enough to reach the proper levels of magnesium, you may need to supplement. Magnesium supplements can be found where you buy Vitamin C and fish oil. They come in several forms, and choosing the right one matters. A doctor can help you determine the best form based on your needs.

The most common forms of magnesium supplements include magnesium citrate, glycinate, and magnesium lactate, all of which are easily absorbed into the body. Magnesium oxide might be easier on your wallet, but it isn't absorbed as well as the others. This is a particularly important consideration if you have a medical condition that affects the ability to absorb magnesium because you may want to choose a different form.

Speaking of absorption, magnesium can be taken in multiple ways. Oral supplementation includes capsules and tablets, while topical applications include creams, lotions, and sprays. Many people also enjoy soaking in Epsom salt baths, which allows magnesium to be absorbed while relaxing in the tub. Keep in mind that if you are going to invest in magnesium supplements, you’ll want to maximize their efficiency. The time of day you take your magnesium supplement can play a huge role in how efficient it is, as is the quality and purity of the brand. Ask your doctor or pharmacist for guidance on how and when to take the supplement, and read all the information provided with your purchase. The product label should clearly state the type and amount of magnesium in the supplement.

Too much of a good thing

Although it's pretty hard to overdose on magnesium through food alone, supplements are another story. The Food and Drug Administration recommends checking with your doctor before supplementing because too much magnesium from supplements (hypermagnesemia) can cause the following health concerns.

• Digestive issues
• Diarrhea
• Low blood pressure
• Muscle weakness
• Lethargy
• Mental confusion
• Irregular heartbeat
• Breathing difficulties
• Cardiac arrest

Remember, it’s always important to listen to your body. If you are experiencing any of the symptoms above and believe they are a direct result of magnesium toxicity, seek help immediately.

Stay ahead of the curve

Maintaining optimal magnesium levels is essential for overall health and well-being. Dr. Steven Knauf, VP of chiropractic and compliance at The Joint Chiropractic, compares it to routine car maintenance.

"I often tell my patients that, just like your car, waiting until there’s a problem means you’re already behind the curve," he explains. "You wouldn’t skip oil changes and expect your car to run smoothly, right? The same logic applies to your body. Magnesium is part of the maintenance plan that may keep everything running efficiently—from your energy levels to your muscle function. And the bottom line is, nobody wants to be in a breakdown position when it comes to their health."

Whether it’s preventing sluggishness, boosting brainpower, or helping your muscles recover after activity, keeping magnesium levels in check is like giving your body the tune-up it needs to perform at its best.

It might not be the most exciting topic, but understanding how magnesium affects your body can significantly affect how you feel and perform every day. Don’t be discouraged if you need to add another supplement or adjust your diet. The improvements to your health and well-being will be well worth the effort.

Partners in health

Another potential way to improve your health is with routine chiropractic care. The local chiropractors at The Joint Chiropractic are your health partners, eager to show you how effective and beneficial chiropractic care could be. If you are interested in learning more, be sure to visit them today. Adjustments may be an excellent complement to proper nutrition, daily exercise, and essential nutrients like magnesium.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.