If you’ve been feeling more anxious, tired, bloated, or struggling to sleep lately, you might be missing something simple - but essential: magnesium.
While it may not be as trendy as collagen or adaptogens, magnesium is a powerhouse mineral that plays a role in over 300 biochemical reactions in the body. From hormone balance to nervous system support, magnesium is the quiet hero behind so many of the functions that help you feel your best - especially in your 30s, 40s, and 50s.
- Discover Daily Magnesium, your daily 5-in-1 with added B6 to support absorption or check out even more educational articles and videos.
Let’s take a closer look at why magnesium matters, how to know if you’re low, and how to get more of it naturally.
Why Magnesium Is So Important
Magnesium supports your (1):
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Nervous system: Helps regulate stress response and promotes calm
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Muscles: Prevents cramps, tension, and supports recovery
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Blood sugar: Enhances insulin sensitivity and balances glucose
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Heart health: Regulates blood pressure and cardiovascular rhythm
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Hormones: Eases PMS, supports thyroid health, and promotes oestrogen balance
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Sleep: Plays a key role in melatonin production and relaxation
If you’re dealing with hormone fluctuations, perimenopause symptoms, anxiety, or fatigue, magnesium could be your missing piece.
Signs You Might Be Magnesium Deficient
Magnesium deficiency is surprisingly common, especially in people over 35. Why? Stress, caffeine, alcohol, poor soil quality, and certain medications (like birth control and diuretics) can all deplete your levels.
Common symptoms include (2):
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Muscle cramps or restless legs
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Headaches or migraines
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Anxiety or mood swings
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Insomnia or trouble staying asleep
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Fatigue or low energy
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PMS or irregular periods
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Constipation or bloating
If you’re nodding your head to more than one of these, it may be time to increase your magnesium intake.
Best Food Sources of Magnesium
You can support magnesium with magnesium-rich whole foods:
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Leafy greens (spinach, Swiss chard)
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Pumpkin seeds
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Almonds and cashews
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Black beans and lentils
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Avocados
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Dark chocolate (70%+ cacao)
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Quinoa and brown rice
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Bananas
Pro tip: Cooking methods matter - steaming or sautéing preserves more magnesium than boiling.
Should You Supplement?
While food is always the foundation, studies suggest that magnesium levels in our soil (and thus our food) has been significantly depleted over the years due to modern farming methods meaning that many people benefit from supplementing - especially if symptoms persist. Look for:
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Magnesium glycinate: Great for relaxation, sleep, and mood
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Magnesium citrate: Supports digestion and constipation relief
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Magnesium oxide: Great slow release option for long-term magnesium support
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Magnesium malate: Great for supporting muscles, aches and pains
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Elemental magnesium: High mineral concentration
Always check with your practitioner before starting a new supplement, especially if you’re taking medications.
Final Thoughts
Magnesium may be the most underrated mineral in health (especially women’s health), but once you start supporting your body with it, the difference can feel remarkable. Think clearer thinking, calmer moods, fewer headaches, and deeper sleep.
Small shifts. Big impact. This mighty mineral deserves a permanent spot in your wellness routine.
Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.
Enjoyed this guide? Now read…
Menopause and Magnesium: Why It’s a Must-Have Mineral Right Now
Vitamin D: Why It’s More Than Just a Winter Supplement
How to Naturally Support Your Hormones with Nutrition and Lifestyle
References:
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National Institutes of Health. (2021). Magnesium Fact Sheet for Health Professionals
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Magnesium Research Journal. (2018). The role of magnesium in women's health
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American Journal of Clinical Nutrition. (2020). Magnesium and metabolic health
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