Magnesium Nutrition 101 - What is it? Do I need it? & Is it the mineral my body has been crying out for Energy, Hormones, Migraines, Sleep & More?
- Claire Jarvis
- 6 hours ago
- 4 min read
Did you know that magnesium is involved in over 300 enzyme reactions in the body? Often called the “relaxation mineral,” this mighty mineral is essential for supporting many of our core body systems—yet it’s also one of the most common nutrient deficiencies I see in clinic.
From helping regulate mood, ease migraines, balance hormones, support energy production, calm the nervous system, and aid restful sleep, magnesium plays a crucial role in health and wellbeing. Let’s explore why this mineral matters and how to optimise your magnesium levels through diet, supplements, and personalised support. Magnesium Nutrition 101 - What is it? Do I need it? & Is it the mineral my body has been crying out for Energy, Hormones, Migraines, Sleep & More?
Why Magnesium Matters: A Pillar for Wellbeing
Magnesium supports nearly every system in the body, but here are some of the key areas where it shines:
🌿 Energy & Fatigue
Magnesium is essential for producing ATP—your body’s energy currency. Without enough, you may feel sluggish, fatigued, or struggle to recover from physical or emotional stress.
🌿 Hormonal Balance
Magnesium plays a crucial role in regulating hormones like oestrogen and progesterone, helping to ease PMS, perimenopause symptoms, and menstrual migraines.
🌿 Migraine Management
Low magnesium levels are linked to increased migraine frequency and intensity. Supporting magnesium levels can be a powerful tool in managing both migraines and vestibular migraine symptoms.
🌿 Gut Health & Bowel Regularity
Magnesium supports the muscles of the digestive tract and can help ease constipation, reduce bloating, and calm gut-related anxiety.
🌿 Stress & Anxiety
Magnesium helps regulate the HPA axis (our stress response system) and supports GABA, the calming neurotransmitter. It’s vital for those experiencing chronic stress, anxiety, or nervous system overwhelm.
🌿 Fibromyalgia & Chronic Pain
Studies suggest magnesium may reduce muscle pain, tension, and fatigue in fibromyalgia and chronic pain conditions.
🌿 Sleep Support
Magnesium promotes relaxation and deeper sleep by calming the nervous system and supporting melatonin production.
Signs You May Be Low in Magnesium
Magnesium deficiency is incredibly common, especially when stress, gut issues, poor diet, or medication deplete your levels. Signs include:
Muscle cramps or twitches
Fatigue and low energy
Migraines or frequent headaches
Insomnia or restless sleep
Anxiety, low mood, or irritability
Constipation
PMS or hormonal imbalances
Heightened sensitivity to stress
If these sound familiar, it may be time to assess your magnesium status.
Blood tests for magnesium often don’t reflect cellular levels, which is where deficiency shows up. That’s why symptoms and intake are often more helpful than standard lab results for some people.
How to Boost Magnesium Naturally
🌿 Food Sources of Magnesium:
Dark leafy greens (spinach, chard, kale)
Pumpkin seeds, almonds, sunflower seeds
Avocados
Black beans, chickpeas, lentils
Quinoa, brown rice, oats
Dark chocolate (in moderation!)
Tofu and tempeh
Salmon and mackerel
Including these foods daily can help maintain a good baseline, however, even a healthy diet may not be enough—modern farming practices and food processing have led to lower magnesium content in our foods.
Should You Consider Magnesium Supplements?
For many individuals, magnesium supplements provide a reliable way to meet daily requirements and address deficiencies. Selecting the right form of magnesium is crucial for effectiveness:
Magnesium Glycinate – Gentle on the stomach and ideal for stress, anxiety, sleep, and muscle tension.
Magnesium Citrate – Supports bowel regularity but may be too laxative for some.
Magnesium Malate – Great for energy and muscle fatigue, often used in fibromyalgia support.
Magnesium Threonate – Crosses the blood-brain barrier and may support cognition and mood.
Magnesium Oxide – Less bioavailable and often not the best option unless targeting bowels.
Topical Magnesium (Sprays, Flakes) – Useful for muscle relaxation or for those with poor gut absorption.
💡 Dosing, quality, and your body’s needs matter—too much magnesium can cause digestive upset, and too little may not make a noticeable difference. This is where personalised guidance makes all the difference.
Always consult a qualified professional to determine the appropriate form and dosage based on your individual needs.Magnesium Nutrition 101 - What is it? Do I need it? & Is it the mineral my body has been crying out for Energy, Hormones, Migraines, Sleep & More?
How I Can Help
As a Naturopathic Nutritional Therapist, I use a holistic and functional medicine approach to uncover what your body really needs. Whether you're struggling with energy, migraines, hormone imbalances, gut issues, or chronic stress, magnesium may be a missing piece of the puzzle—but it’s just one part of your unique health picture.
🔍 Functional Medicine Testing
I offer advanced nutrient and mineral testing to assess your magnesium levels, absorption, and broader nutrient needs, so we can create a precise, effective plan for your wellbeing.
📝 Nutrition MOT
My Nutrition MOT is perfect and cost effective way, if you’d like a thorough review of your current diet and lifestyle to ensure it’s supporting your health goals. You’ll receive a full dietary analysis, targeted recommendations, and expert advice on supplements and next steps.
🌟 Personalised Consultations & Packages
If you’re looking for deeper support, I offer 1-2-1 consultations and longer-term health transformation packages to help you regain balance and feel your best CLICK HERE
Prefer to Learn at Your Own Pace?
Explore my online courses and bite-sized nutrition collections designed to simplify nutrition and empower you with practical tools.
🎓 Bite-Sized Collections – from £20 Accessible, focused guides to help you improve areas like gut health, energy, sleep, or hormone balance. CLICK HERE
I am a Nutritional Therapist offering one-to-one, in-person, or online consultations.
My Specialist areas include:
🥦 Menopause & Perimenopause
🍎 Female Hormonal Health
🥑 Migraines & Vestibular Migraines
🫐 Digestive & Gut Health
🍋 Food Sensitivities & Special Diets
🍉 Energy & Vitality (including fibromyalgia & chronic conditions)
Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best! migraine hormonal migraine menstrual migraine magnesium glycinate
Ready to Feel Your Best? Let’s Chat
🌿 Let’s work together to uncover what your body needs to thrive.
📞 Book a FREE discovery call today to explore the best next step for your health journey
💌 Visit: www.naturopathicnutrition.co.uk
Find & follow me on Instagram 📲 Follow on Instagram: @naturopathic_nutrition_uk
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