Magnesium Nutrition 101 - Is it the mineral my body has been crying out for Energy, Hormones, Migraines, Sleep & More?

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, however dosing can be low

💡 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 Can I Support You as a Naturopath & Nutritional Therapist?

As a naturopath and nutritional therapist, I take a holistic, personalised approach. Neuromodulation devices can form one part of that support, but they work best when integrated alongside nutrition, lifestyle, nervous system regulation and, where appropriate, deeper investigative work.

I offer several ways to work with me, depending on where you are on your health journey.

A Supportive Starting Point: My Migraine Management Self-Paced Course

If migraine or nervous system sensitivity is a key concern for you, my Migraine Management: A Holistic Guide to Managing Migraines self-paced course is a great place to start.

This course has been designed as an accessible and cost-effective option, allowing you to work through evidence-based education and practical strategies at your own pace over 12 months. It helps you understand:

• Migraines, their role and migraine assessment tools with my migraine management wheel and how to raise your migraine threshold, how to build your migraine toolkit and lots more.

• The role of nutrition, diet, hydration & lifestyle can interact on migraine with detailed information, support with implementation guides and handouts and over 100 migraine friendly recipes for support.

• The Role of your nervous system and how to supporting and how to support this in many ways and includes meditation, yoga, breath work and nervous system support classes as well as the role of neuromodulation devices.

• The role of inflammation, the gut, the nervous system, hormones, perimenopause, food intolerance, exervise, stress, and so much more!

Many people start here to build strong foundations with the reassurance that 1:1 support can be added at any time if deeper guidance, support, functional medicine testing options, diet & supplement reviews if and as you need them or perhaps if you would like a 1:1 consultation or roadmap written and personalised for you at any time.

You can find out more here

1:1 Consultations & Support Packages

For those who feel they would like a direct and more personalised approach or those dealing with a more complex, chronic or long-standing picture - I also offer 1:1 consultations and structured support packages.

Working together allows us to explore:

• Your full health history and symptom patterns that are unique to you

• Diet, Nutrition and lifestyle diary review

• A personalised road map written and personalised to your needs with follow up and support as we work

• Personalised supplementation and naturopathic tool support

• Ongoing guidance, adjustments and accountability

This option is ideal if you’d like a bespoke, hands-on approach with professional support throughout. You can find out more HERE

Functional Medicine Testing for Deeper Insight

In some cases, symptoms such as migraine, anxiety, poor sleep, digestive issues or pain are driven by underlying imbalances that are not always obvious on standard tests.

I offer a range of functional medicine testing options to help uncover potential contributors, including:

• Hormonal imbalances

• Gut and microbiome dysfunction

• Nutrient insufficiencies

• Metabolic and nervous system stress

Testing allows us to move from guesswork to clarity, supporting a more targeted and effective plan. You can find out more HERE 

Ongoing Support: Shopping & Resources

If you’re exploring neuromodulation devices or other supportive tools, you can visit my Shopping & Resources page for:

• Practitioner-recommended products

• Trusted devices and supplements

• Exclusive discount codes

• Resources to support your nervous system and overall wellbeing

This page is designed to help you continue your journey with confidence and informed choices.

I am a Naturopath & Nutritional Therapist offering one-to-one, in-person, or online consultations.

My Specialist areas include:

🥑 Migraines & Headaches

🥦 Female Hormonal Health & Menopause

🫐 Digestive, Gut Health & Food Intolerance

🍋 Eczema, Acne & Skin Health

🍉 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!  

Find & follow me on Instagram 📲 Follow on Instagram: @naturopathic_nutrition_uk

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