Magnesium:How and Why it Works

Magnesium is an essential mineral for optimal health. It supports more than 300 biochemical processes in the body, including muscle and nerve function, energy production, bone health, and healthy heart rhythm regulation.

How This Essential Mineral Affects Your Body

• Nervous System: Helps calm the nervous system, reducing stress and improving
• Muscles & Joints: Prevents cramps, spasms, and muscle
• Heart Health: Regulates blood pressure and supports cardiovascular
• Digestive System: Aids in digestion and prevents

Natural Sources

You can obtain adequate levels through whole foods such as:

• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (brown rice, quinoa)
• Dark chocolate
• Avocados

Common Forms Used for Supplementation

Different forms support different functions:

• Glycinate – Best for relaxation, stress reduction, and sleep

• Citrate – Supports digestion and bowel regularity

• Malate – Helps support energy production

• L-Threonate – Supports cognitive and brain function

• Oxide – Often used for digestive support

Signs You May Be Low

A deficiency may present with:

• Muscle cramps or spasms

• Fatigue and low energy

• Difficulty sleeping

• Anxiety or mood changes

• Irregular heartbeat

• Headaches or migraines

Who Is Most at Risk for Deficiency?

Certain groups are more prone to magnesium deficiency:

• People with high-stress levels
• Those who consume processed foods
• Individuals with digestive disorders (Crohn’s, IBS)
• Older adults
• People who drink excessive caffeine or alcohol

Benefits of Supplementation

• Reduces stress and anxiety
• Improves sleep quality
• Eases muscle cramps and tension
• Supports heart health
• Enhances energy levels
• Aids digestion and prevents constipation

Ensuring adequate magnesium for optimal health  intake—either through diet or supplements—can significantly improve overall health and well-being. If you suspect a deficiency, consult Dr. Nickels for the best approach to replenishing your levels!

Your magnesium needs change over the course of your lifetime. Starting in their teenage years, men need more magnesium than women. See these recommended dietary allowances (RDAs) for each age and sex:

Recommended Daily Intake (RDA)

Daily needs vary by age and sex:

• Birth–6 months: 30 mg

• 7–12 months: 75 mg

• 1–3 years: 80 mg

• 4–8 years: 130 mg

• 9–13 years: 240 mg

• 14–18 years (male): 410 mg

• 14–18 years (female): 360 mg

• 19–30 years (male): 400 mg

• 19–30 years (female): 310 mg

• 31+ years (male): 420 mg

• 31+ years (female): 320 mg

Pregnant women should get an additional 40 mg of magnesium per day. Some, but not all, prenatal vitamins include magnesium. Check labels to know if yours does.

Magnesium is the Essential mineral for Optimal Health!

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