Magnesium: A Necessity for 21st Century Living
Modern life is full of constant pressures—whether it’s work deadlines, family responsibilities, financial concerns, or the never-ending buzz of technology. While some stress is unavoidable, ongoing stress can take a real toll on your health, especially by depleting your body’s stores of magnesium, a mineral essential for energy, mood, and resilience.
Are You Low in This Mineral?
Magnesium deficiency is surprisingly common and can affect both adults and children. Typical signs include:
- Fatigue and low energy
- Muscle cramps or twitches
- Headaches
- Difficulty sleeping
- Mood changes, including anxiety, low mood, or feeling overwhelmed
- Premenstrual symptoms (PMS)
If these symptoms sound familiar, it’s worth discussing your magnesium status with your healthcare practitioner.
Why Does Stress Drain Magnesium?
Several factors can lead to low magnesium, but chronic stress is a major culprit. When you’re stressed, your body uses up this essential mineral more quickly to help manage the effects of stress hormones. Over time, this can create a cycle—stress depletes magnesium, and low levels makes it even harder to cope with stress.
Other common causes of deficiency include:
- Not getting enough magnesium from your diet
- High intake of caffeine or alcohol
- Certain medications that increase magnesium loss
- Diets high in processed or sugary foods
The Many Benefits of This Essential Mineral
Magnesium is the fourth most abundant mineral in your body, and it’s vital for a range of functions:
- Supports healthy sleep and relaxation
- Helps muscles relax and reduces cramping
- Protects brain health and supports memory and concentration
- Helps regulate mood and reduce anxiety
- Assists with blood sugar control, which can help manage weight and decrease sugar cravings
- Supports energy production at a cellular level, helping you feel more resilient during stressful times
How Your Body Uses Nutrients for Energy
Stress doesn’t just affect your mind—it impacts your body at the cellular level. Magnesium is essential for producing the energy molecules your body needs to function. When it is low, you may feel tired, sluggish, and less able to cope with life’s demands. By supporting your magnesium levels, you help your body adapt to stress and maintain energy.
Daily Tips to Protect Your Magnesium (and Manage Stress)
To help your body manage stress and conserve magnesium:
- Limit caffeine to one cup per day
- Eat more mag-rich foods such as spinach, avocado, almonds, pumpkin seeds, black beans, and dark chocolate
- Cut back on sugary and processed foods that offer little nutritional value
- Prioritise sleep by keeping your bedroom cool, dark, and quiet, and unplugging from screens at least an hour before bed
- Exercise regularly to help your body process stress in a healthy way
Choosing the Right Supplement
If you’re struggling with ongoing stress, the right supplement can make a difference. Magnesium bisglycinate is a preferred option—it’s well absorbed, gentle on the digestive system, and has a calming effect. Always speak with your healthcare practitioner to find the best type and dosage for your needs.
Food to Support Your Wellbeing
Some of the best sources of magnesium include:
- Leafy green vegetables (e.g. spinach)
- Nuts and seeds (e.g. almonds, pumpkin seeds)
- Legumes (e.g. black beans)
- Whole grains
- Avocado
- Dark chocolate (in moderation)
If you’re wondering whether magnesium could help you manage stress, book a consultation with one of our practitioners at Completely Aligned. We’ll help you assess your body’s needs and create a plan to support your wellbeing.
Content adapted from Metagenics, 2019.
