Do you ever wonder about the cause of muscle spasms, fatigue, insomnia, or chronic constipation? Magnesium deficiency could be the culprit. Magnesium, the fourth most abundant mineral in the human body, impacts energy, blood sugar, bone strength, memory, mood, nerve function, stress resilience and cardiovascular health. Let’s explore the various roles of magnesium, the causes and symptoms of magnesium deficiency, and how to optimize magnesium levels for better health and vitality.  

Magnesium helps the body convert the chemical adenosine triphosphate (ATP) into energy for metabolic health, muscle movement, and nerve function. Magnesium promotes muscle relaxation to alleviate cramps, twitches or even an irregular heartbeat. But if magnesium stores are low, we can experience fatigue and muscle cramps or soreness. 

In the nervous system, magnesium enhances neurotransmitter function and calms the “fight or flight” response. Deficiencies here can manifest as anxiety, tremors, brain fog, or an inability to sleep. Emergent research shows that magnesium also has a neuroprotective effect on the brain, which slows the onset of cognitive decline or impairment by reducing the effects of oxidative stress on the brain. 

Magnesium influences the cardiovascular system by acting as a vasodilator and a natural calcium antagonist, which helps maintain healthy blood pressure and heart rate. Magnesium also improves insulin sensitivity, regulating blood glucose levels to reduce the risk of type-2 diabetes.   

Magnesium is critical for optimal functioning, but an estimated 80 percent of Americans are deficient in this essential mineral.   

Roughly 99 percent of the body’s magnesium exists inside your bones, muscles, and soft tissues. Only one percent of magnesium stores are in the blood, where it is commonly tested. Lab testing often comes back in a “normal” range despite the presence of significant intracellular depletion. The clinical diagnosis of a functional magnesium deficiency should be based on factors such as medical history, medications, lifestyle habits, or dietary intake. 

Whole, nutritious foods should always be prioritized for bioavailability and micronutrient synergy. Some foods high in magnesium include pumpkin seeds, chia seeds, almonds, spinach, baked potatoes (with the skin on), salmon, avocado, chicken breast, ground beef, broccoli, apples, and raw carrots. However, despite our best efforts to consume a diet high in magnesium-rich foods, supplementation is often necessary to optimize intracellular levels of magnesium and to alleviate symptoms of deficiency.  

While there are over 11 different types of magnesium supplements, not all of them are created equally. When choosing a supplement, it’s crucial to understand the various forms of magnesium and their specific actions before making your decision.  

Magnesium Glycinate is one of my favorite supplement forms as it is chelated or bound to glycine—a building block of glutathione, the body’s master antioxidant. It is easy to absorb and can enhance detoxification pathways, neurological health, mood regulation, stress resilience, insulin resistance, and blood sugar levels. It also promotes mental relaxation and restorative sleep, while also reducing muscle cramps or spasms.  

Other less common forms of magnesium include Magnesium Malate which contains malic acid, a key component for turning ATP into energy production. It could also be an effective option to combat chronic fatigue, brain fog, and myofascial pain syndromes. Magnesium Taurate contains the amino acid taurine, which provides a calming effect on the brain and helps maintain healthy heart function and blood pressure.   

Magnesium L-threonate is a newer form—and another favorite of mine—used for cognitive and mental health. This form is more expensive but offers unique, powerful benefits. It is easy to absorb and the only form of magnesium shown to cross the blood-brain barrier. This makes it especially beneficial for learning, cognition, and long-term memory. It could also help relieve brain fog, depression, or anxiety. 

Another way to increase intracellular levels of magnesium is to soak in Epsom Salts or Magnesium Chloride Salts. Your skin is the largest organ, so you can absorb this mineral through your pours with a magnesium-infused bath. You can also use a topical form of magnesium to rub into a tightened or spasmed muscle for local relief. Soaking or topical applications can be beneficial for folks with poor digestion or gut health, who might otherwise be unable to adequately assimilate this nutrient through normal food intake. 

I frequently include this nutrient in my top five nutritional supplements to take on a daily basis. When purchasing a magnesium supplement, make sure it is free from binders, fillers, and artificial colors. Be aware of the various forms and choose the ones that meet your needs. Increase your consumption of magnesium-rich foods, avoid sugar, processed ingredients, vegetable or seed oils, and excess alcohol or caffeinated beverages.  

Be mindful of stress management and limit unnecessary medications that hinder the absorption and utilization of magnesium. Consider an Epsom Salt or Magnesium Salt bath or a topical cream for other effective ways to absorb this vital nutrient.  

Dr. Laura Korman, DC, DACBN, is the owner of Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information, visit https://www.ariseintegrativewellness.com/. To schedule a free discovery consultation call 941-629-6700.