The Magnesium Connection: Why This Mighty Mineral Might Be the Missing Link in Your Wellness Routine

What Is Magnesium and Why Is It So Important?

Magnesium is a macromineral, meaning your body requires relatively large amounts of it to function well. It acts as a cofactor in over 300 enzymatic reactions, which means it helps activate and stabilize the enzymes that drive your body’s most essential processes.

Key Biological Functions of Magnesium:

1. Energy Production (ATP Synthesis)

Magnesium is critical for the formation of ATP, your body’s primary energy molecule. In fact, ATP is only biologically active when bound to magnesium (as Mg-ATP). Without magnesium, your cells can’t effectively create or use energy leading to fatigue, muscle weakness, and brain fog!

2. Nervous System & Stress Response

Magnesium helps regulate the HPA axis (hypothalamic-pituitary-adrenal axis), which governs your body’s stress response. It does this by:

• Balancing cortisol release

• Supporting GABA (gamma-aminobutyric acid) production, a calming neurotransmitter

• Blocking excessive glutamate, a stimulating neurotransmitter linked to anxiety and insomnia

Low magnesium is associated with increased excitability of neurons, which can result in irritability, anxiety, restlessness, and sleep disturbances.

3. Muscle Function and Relaxation

Magnesium and calcium work together to control muscle contraction and relaxation. Calcium causes muscles to contract; magnesium helps them relax. When magnesium is low, you may experience:

• Muscle cramps or twitches

• Tension headaches

• Restless legs

• Irregular heartbeat (the heart is a muscle too!)

4. Glucose and Insulin Regulation

Magnesium plays a role in insulin signaling and glucose metabolism. It helps:

• Improve insulin sensitivity

• Regulate blood sugar uptake into cells

• Lower the risk of insulin resistance and metabolic syndrome

In fact, magnesium deficiency has been strongly associated with increased risk for type 2 diabetes, particularly in those who are already insulin resistant.

5. Hormone Balance

Magnesium is essential in hormone regulation:

• It supports the corpus luteum, which produces progesterone in the second half of the menstrual cycle.

• It’s involved in estrogen detoxification via the liver.

• It helps calm the nervous system and stabilize mood during PMS and perimenopause.

A deficiency in magnesium can worsen symptoms like PMS, irritability, insomnia, mood swings, and even postpartum anxiety.

6. Sleep Regulation

Magnesium contributes to deep, restorative sleep by:

• Supporting melatonin production (the hormone that regulates your sleep-wake cycle)

• Promoting GABA, which calms the brain

• Reducing cortisol levels at night

Research shows that magnesium supplementation can improve sleep onset, sleep duration, and reduce nighttime waking, especially in older adults or people under chronic stress.

I personally take magnesium glycinate and I’ve noticed a huge difference in my sleep when I take it compared to when I skip it!

7. Detoxification and DNA Repair

Magnesium is required to make glutathione - your body’s master antioxidant and detoxifier. It also plays a role in DNA replication and repair, making it foundational for cell health and regeneration.

Why Are We All So Deficient?

According to the National Institutes of Health, up to 80% of Americans don’t meet their daily magnesium needs.

Here’s why magnesium deficiency is so common:

1. Our Soil Is Depleted

Modern farming practices have stripped the soil of many minerals, including magnesium. So even if you're eating lots of spinach or almonds, they may not contain the levels they once did.

2. Stress Burns Through Magnesium

Every time your nervous system kicks into “fight or flight,” your body uses up magnesium to calm you down. Chronic stress = chronic depletion.

3. Caffeine, Sugar, and Wine Don’t Help

Coffee, sweets, and alcohol all increase magnesium excretion through urine.

4. Pregnancy and Breastfeeding Increase Needs

Magnesium demands skyrocket during pregnancy, postpartum, and while breastfeeding. If you’re growing or feeding a baby, your body needs extra stores.

Signs and Symptoms of Magnesium Deficiency

This is where it gets tricky. Magnesium deficiency can mimic everyday struggles, which means it often goes unnoticed.

Common signs include:

• Muscle cramps or twitching

• Trouble falling or staying asleep

• Anxiety or mood swings

• Constipation

• PMS or hormone imbalances

• Blood sugar crashes or sugar cravings

• Fatigue or burnout

• Headaches or migraines

• Irregular heartbeat or palpitations

Sound familiar? You’re not alone - and you’re not broken. Your body might just be asking for backup.

How Do You Test for Magnesium Deficiency?

This is tricky because only 1% of magnesium is found in your blood, and most of it is stored in bone and muscle. So standard serum magnesium tests often miss deficiencies.

While you can start with a standard serum level, more accurate assessments include:

• RBC Magnesium Test: Measures magnesium in red blood cells, not just serum.

• Magnesium loading test (used in functional medicine): Measures how much magnesium your body retains or excretes after supplementation.

• Symptom-based assessments: Often the most useful tool for general wellness. Listen to your body - fatigue, poor sleep, headaches, and stress intolerance often point to depletion.

How to Increase Magnesium Naturally

Thankfully, magnesium is very replenishable with the right tools. Here’s how to restore your levels:

1. Eat Magnesium-Rich Foods

Whole, unprocessed foods are your first line of defense. Focus on:

• Dark leafy greens (spinach, Swiss chard)

• Nuts and seeds (especially pumpkin seeds, almonds, cashews)

• Avocados

• Bananas

• Dark chocolate (yes, cravings are often your body asking for magnesium!)

• Legumes and whole grains

2. Topical Magnesium

Your skin is an amazing way to absorb magnesium directly into your bloodstream. Try:

• Magnesium oil spray on sore muscles or before bed

  • Primally Pure just released a magnesium spray to spray on feet or pillow before bed

• Epsom salt baths (magnesium sulfate) for relaxation and detox

  • https://amzn.to/3THGauz

• Magnesium lotion for kids or if you have sensitive skin

  • https://www.earthley.com/products/good-night-lotion/?affiliateId=nwescott&campaign=blog

3. Magnesium Supplements

There are many forms, and not all are created equal. Some of the most bioavailable options include:

• Magnesium glycinate – calming, best for anxiety and sleep

• Magnesium citrate – helpful for constipation

• Magnesium malate – supports energy and muscle pain

• Magnesium threonate – crosses the blood-brain barrier for cognitive and neurological support

Why It Matters - Especially for Moms

As mothers, our bodies are constantly pouring out into our children, our homes, our work, our relationships. And yet, we often overlook the foundational support our bodies need to keep up.

When we nourish our bodies with what they truly need, we:

• Sleep better

• Handle stress more gracefully

• Think more clearly

• Experience more stable moods

• Support healthy hormones and cycles

• Have the energy to show up for our people

The Bottom Line: Magnesium Is More Than a Supplement

Magnesium is fundamental to how your body functions and when it’s missing, everything from your energy to your hormones to your mood can feel off.

In today’s world, with depleted soil, chronic stress, processed food, and postpartum demands, most of us (especially moms) are running at a deficit.

By restoring magnesium, you’re giving your body the tools it needs to do what it was designed to do: heal, regulate, balance, and thrive.

So, if you’ve been feeling off, burned out, or just not yourself, consider magnesium. It might be a small mineral, but it can make a big difference.

And if this blog helped you, send it to another mama who might be tired and wired too. We weren’t meant to walk this journey alone. 💛

Link to Instagram post: https://www.instagram.com/p/DKsnLZDRXLs/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==