I’ve been sharing about magnesium’s benefits for over 15 years now on the blog and podcast. It’s one of the few supplements that I take every day because I’ve noticed such a huge difference with it. More recently, I’ve come to realize how much it helps with nervous system regulation and mineral balance. 

Once I started using magnesium regularly I noticed not only did I sleep better, but I handled stress better and didn’t feel so depleted. For me (and so many others) it’s one of those supplements that are core to my wellness routine. 

More people are now aware of magnesium’s benefits, but it does so much more than help with sleep or relaxing. It’s deeply connected to how our cells make energy, how our nervous system communicates, and how we respond to stress. Unfortunately, unless you’re thoughtfully supplementing, you’re very likely not getting enough. 

Magnesium: The Mineral Behind Energy and Calm

Experts estimate magnesium is involved in around 800 (or more!) enzymatic reactions in the body. If you’re making hormones, repairing tissue, digesting food, producing energy, or regulating the nervous system, you can thank magnesium. It’s one reason why magnesium deficiency can show up in so many different ways.

One of magnesium’s most important jobs is helping the body create usable cellular energy. The body’s energy currency is ATP (adenosine triphosphate), but ATP isn’t biologically active on its own. It has to bind to magnesium to actually function. In practical terms, this means magnesium is directly connected to whether our cells can efficiently produce and use energy.

Side Effects of Low Magnesium

When magnesium levels are low the entire body can see the effects. Fatigue, poor recovery, muscle tension, headaches, and brain fog can all be signs that the body doesn’t have the mineral support it needs.

I noticed this during the years when my body was stuck in a highly inflamed state. Even though I’d been taking magnesium for years, I realized I wasn’t always absorbing or tolerating it well because my nervous system and digestion were so dysregulated. At one point, magnesium supplements actually made me itchy, which surprised me because magnesium is supposed to be so good for you.

Eventually, I learned that I had to work up slowly while also addressing larger issues like inflammation, nervous system stress, mast cell activation, and what’s often called the “cell danger response.” Once my body felt safer and calmer overall (and I found magnesium that worked for me) I finally started seeing the positive benefits.

Why Magnesium Needs are So High

Between chronic stress, mineral-depleted soil, filtered water, medications, and even intense exercise, many of us are likely running low without realizing it. As moms with lots of responsibilities and stressful situations, it’s easy to become magnesium deficient. 

Stress, physical or emotional, dramatically changes our magnesium demand. When cortisol and adrenaline levels are chronically too high, it increases how much magnesium our cells use and excrete. It’s our body’s built-in survival response.

This makes sense biologically. In an emergency, the body prioritizes immediate survival over long-term repair. The problem is that many of us now live in a constant low-level stress state. We’re overstimulated, under-rested, chronically busy, and often disconnected from the rhythms that once allowed our nervous system to fully recover.

Stressed? You Need Even More Magnesium!

So now? Our body constantly uses magnesium faster than we can replace it. Over time, this can create a cycle where stress depletes magnesium, and low magnesium makes us feel even more stressed, anxious, tight, or exhausted.

For me, this showed up as the classic “wired but tired” feeling for years. I could push through the day on stress hormones and sheer willpower, but my nervous system never truly relaxed. Once I started viewing magnesium not just as a supplement, but as a foundational safety signal for the body, things began to shift.

Magnesium helps calm the nervous system and relax smooth muscle tissue. Adequate magnesium essentially tells the body that it’s safe enough to move into repair mode. This is one reason people often notice better sleep, less muscle tension, headaches, and constipation, or better stress resilience with more magnesium.

Magnesium Benefits For Women (and Why It’s Different)

Women have different factors that can increase our need for magnesium. Fluctuating hormones through the menstrual cycle (especially right before a period) increase our magnesium needs. Pregnancy and breastfeeding both dramatically increase mineral needs too. 

Perimenopause and menopause add another layer because fluctuating hormones and higher stress loads often increase nervous system sensitivity. Many women notice symptoms like irritability, poor sleep, muscle tension, headaches, or worsening PMS when the body craves more magnesium. 

Looking back, I can see how much this applied in my own life. During pregnancy and postpartum especially, I often felt depleted in ways that I couldn’t fully explain at the time. Now I realize that mineral depletion was likely a much bigger part of the picture than I understood then.

This is also why I think magnesium conversations need more nuance than simply “take magnesium for sleep.” Magnesium is connected to hormone balance, energy production, stress response, muscle function, nervous system regulation, and cellular repair. Sleep benefits are wonderful, but they’re really just one visible piece of a much larger picture.

How Modern Life Sabotages Magnesium Levels

One reason why magnesium deficiency is so common is because modern life seems perfectly designed to burn through it. Our food is no longer mineral rich because the soil is so depleted, even compared to a few generations ago. 

Filtered water can also contribute to the problem. While water filtration is absolutely beneficial, many systems remove naturally occurring minerals as well. Unless we intentionally remineralize our water or prioritize mineral intake elsewhere, this can deplete magnesium even more. 

Here are some more things that deplete magnesium:

• Intense exercise 
• Sweating (from sauna or exercise)
• Poor sleep
• Ultra-processed or sugary foods 
• Meds like birth control pills, certain blood pressure pills, and proton pump inhibitors
• Lots of caffeine or alcohol 
• Chronic stress (hello mom life!)

I gave up alcohol several years ago, but I do enjoy my coffee. Due to that and my active lifestyle I really pay attention to replenishing minerals. 

The symptoms of low magnesium can be surprisingly broad. In many ways, magnesium deficiency can start to look a lot like modern life itself. Anxiety, insomnia, constipation, migraines, PMS symptoms, muscle cramps, tight shoulders, restless legs, irritability, and heart palpitations can all point toward magnesium depletion.

How Magnesium’s Plays With Other Electrolytes

As important as it is, magnesium doesn’t work alone. Sodium, potassium, and calcium (among others) work together in a tightly coordinated system. Calcium and magnesium work almost like opposites in the body. Calcium helps muscles contract and excites nerves. Magnesium helps muscles relax and calms nerves. We need both, but we need them in balance.

The challenge is that many processed foods and supplements add calcium while fewer people prioritize magnesium. Too much calcium without enough magnesium can contribute to muscle tension, cramps, irritability, and an overstimulated nervous system.

Magnesium also plays a critical role in potassium balance. Potassium is essential for electrical activity in our cells, but we need magnesium to help move potassium into cells. This means low magnesium can create problems even if it seems like we’re getting enough potassium.

This relationship becomes even more important when thinking about energy, muscle function, and heart rhythm. Sodium, potassium, and magnesium all work together to regulate cellular electrical activity. When one is chronically low, the whole system can feel dysregulated.

I’ve noticed that improving magnesium intake worked much better when I also became more intentional about electrolytes overall. Focusing on only one mineral in isolation rarely created the same results as supporting the broader mineral balance together.

The Different Forms of Magnesium Matter

One reason magnesium can feel confusing is that different forms do different things. Many people try one isolated form, don’t feel better, or experience digestive issues, and assume magnesium simply isn’t helpful for them.

• Magnesium citrate – one of the most common and used for digestion and constipation. For some it can cause loose stools, especially if too much is used. 
• Magnesium glycinate, or bisglycinate, is bound to glycine and tends to be gentler and more calming. This is one of my favorite forms because glycine also supports relaxation and sleep.
• Magnesium malate – often used for energy and helps mitochondrial energy production.
• Magnesium L-threonate –  it can cross the blood-brain barrier and may support cognition, focus, and mood.
• Magnesium taurate – supports heart health, improves sleep, and supports healthy blood sugar levels.
• Magnesium orotate – helps with heart health, improves energy and resilience.
• Magnesium sulfate – also known as Epsom salts, helps relieve constipation and soothe achy muscles.

You could mix and match and guess which ones you need. However, I’ve found the best results with taking a broad-spectrum magnesium supplement with all seven forms. It’s better than guessing which one my body needs most at any given time. Once I switched to BIOptimizers I finally noticed a difference from magnesium supplementation. Even my Oura ring showed the visible results through health metrics. 

Why I Also Love Topical Magnesium

Topical magnesium deserves its own category because it can be incredibly helpful, especially for people with more sensitive digestion. Since it absorbs through the skin, it bypasses the digestive system that can make oral magnesium harder to tolerate.

I especially love topical magnesium after workouts or on sore muscles. Many people also notice benefits when using topical magnesium on their calves or feet before bed, especially for muscle tension or restless legs. I often use it after sauna sessions or intense workouts when I know my mineral demand is higher.

Here are some ways I get topical magnesium:

Why Food Still Matters

Even though I think supplementation is necessary, food sources matter tremendously. Magnesium-rich foods provide not only magnesium, but other supportive nutrients and cofactors.

Some of the best dietary sources include pumpkin seeds, almonds, cashews, leafy greens, avocado, salmon, black beans, and dark chocolate. Interestingly, this may partly explain why many women crave chocolate around their menstrual cycle. The body may actually be seeking magnesium.

That said, I’ve also come to agree with many experts who now acknowledge that getting enough magnesium from food alone has become almost impossible. Soil depletion has changed the nutritional landscape dramatically compared to what previous generations experienced.

In my own life, I view magnesium as a both-and approach. I prioritize nutrient-dense foods while also supplementing intentionally, especially during higher stress periods or times of increased demand.

Magnesium as a Safety Signal for the Nervous System

The more I learn about health, the more I realize the body constantly responds to signals of either safety or danger. Magnesium appears to play a surprisingly important role in that conversation. 

Magnesium supports the parasympathetic nervous system, often called the “rest and repair” side of the nervous system. It helps relax smooth muscles, calm the limbic system, support digestion, and lower the body’s stress threshold.

For many of us living in chronic sympathetic dominance, constantly rushing, multitasking, and overstimulated, this matters a lot. The body can’t fully repair when it constantly thinks it’s in danger. It’s like magnesium is helping the body to take a deep breath out. Sleep becomes deeper, muscles unclench, and stress and recovery are easier.

That doesn’t mean magnesium is a magic cure or the only missing piece. However, it can be a foundational support that helps create an environment where healing and repair become more possible.

What I Use and Where to Get it

I already mentioned which topical products I use above, but you can find my favorite magnesium supplement here. I use Magnesium Breakthrough from BIOptimizers and have for years. It uses 7 different types of magnesium so I don’t have to worry I’m not getting the kind my body needs in the moment. 

Final Thoughts on Magnesium and Cellular Health

Magnesium has remained one of the most consistent parts of my own health journey because I’ve repeatedly noticed how foundational it is. It isn’t just about preventing deficiency symptoms. It’s about supporting the electrical, energetic, and nervous system processes that help the body function well in the first place.

You might not feel instant results, but the body gradually becomes more resilient and more rested. In a world that constantly pulls us into stress and depletion, this kind of support makes a meaningful difference over time.

Do you supplement with magnesium? Have you noticed a difference? Leave a comment and share below!