Magnesium: The Mineral Most of Us Are Missing

‍Magnesium is one of the most common nutrient deficiencies we see in clinical practice—and one of the most important to restore.

‍This powerful mineral is involved in over 300 biochemical processes in the body. When our magnesium levels are low, our bodies feel it… often in ways we may not immediately connect.

Signs We May Be Low in Magnesium

• Muscle cramps or tightness

• Poor sleep

• Anxiety or irritability

• Constipation

• Headaches

• Fatigue

• Heart palpitations

Why Magnesium Is Essential for Healing

‍Magnesium is, at its core, a relaxation mineral. It helps calm, regulate, and restore balance across multiple systems in the body.

‍Here’s what it does:

1. Supports Heart Rate and Rhythm
Magnesium plays a critical role in maintaining a steady, healthy heartbeat. Low levels of magnesium can contribute to irregular rhythms or palpitations.

‍ 2. Relaxes Blood Vessels
Magnesium helps to dilate blood vessels, which supports healthy blood pressure and improves circulation.

‍ ‍3. Relaxes Muscles and Nerves
If we experience muscle tightness, cramps, or twitching, a magnesium deficiency may be a cause. In addition, magnesium also helps calm an overactive nervous system.

‍ 4. Supports Healthy Elimination
Magnesium helps relax the colon and draw water into the stool, making it easier to eliminate the waste.

• ‍ ‍The Magnesium citrate form is especially helpful here, as it softens the stool and promotes regular bowel movements.

5. Balances the Stress Response
Magnesium helps regulate how our bodies respond to stress. When we are depleted, our stress hormones tend to stay elevated longer.

6. Supports Brain Health and Calming Neurotransmitters
Magnesium helps increase GABA, a neurotransmitter responsible for calming the brain. This is essential for reducing anxiety, quieting the mind, and supporting emotional balance.

‍ 7. Restores Sleep
Because of its calming effect on the nervous system, magnesium is one of the most effective natural supports for deeper, more restorative sleep.

‍ ‍Not All Magnesium Is the Same

‍ ‍First, quality matters. Here is a link to several good quality brands and forms of magnesium that I carry in my dispensary:  CLICK HERE to view Dr. Selassie’s dispensary and good quality forms of Magnesium.

‍ ‍Choosing the right form of magnesium matters. All forms support relaxation, stress reduction, and sleep.  However, different forms serve different purposes:

‍ ‍Magnesium Glycinate
This is the form I recommend be used first.

‍ Highly absorbable

• Gentle on the stomach

• Ideal for daily use

Magnesium Citrate
Best used when constipation is present.

• ‍ Draws water into the colon

• Helps soften stool and promote elimination

‍ Magnesium Threonate
This form is unique because it crosses the blood-brain barrier.

• ‍ Supports cognitive function

• Helps with stress, anxiety, and brain health

Magnesium Taurate (for Heart & Blood Pressure Support)
If our focus is cardiovascular health, magnesium glycinate is still an excellent base. In some cases, other forms like magnesium taurate may also be considered to further support heart rhythm and blood pressure.

Clinical Dosing Guidance

When it comes to magnesium, dosing should be individualized—but there are helpful clinical ranges we can start with:

General Daily Support (Baseline Repletion)

• 200–400 mg per day

• Typically, using magnesium glycinate

• Best taken in the evening to support relaxation and sleep

‍ Stress, Anxiety, and Sleep Support

• 300–600 mg per day

• Magnesium glycinate or threonate

• Split dosing (afternoon + evening) can be especially effective

Constipation Support

• ‍400–800 mg per day of magnesium citrate

• Adjust the dose until we achieve soft, easy-to-pass stools

• Often taken at night

‍ ‍Brain Health & Cognitive Support

• ‍ Magnesium threonate: follow product dosing (commonly divided doses totaling ~1,000–2,000 mg of the compound daily, providing a lower amount of elemental magnesium)

• Consistency is key for neurological benefits

‍ ‍Heart Rhythm & Blood Pressure Support

• ‍ ‍300–600 mg per day

• Magnesium glycinate or taurate

• Split into 2 doses for better absorption

‍ ‍Important Clinical Notes

• ‍ Start low and increase slowly to avoid digestive discomfort

• Having diarrhea is a sign that we may be taking too much (especially with citrate)

• Magnesium works best when combined with supportive lifestyle practices such as hydration, mineral-rich foods, and stress management

• *Individuals with kidney disease or on certain prescription medications should consult their healthcare provider before supplementing

Magnesium is simple—but profoundly powerful.

When used correctly, it can support our hearts, calm our minds, improve our sleep, and restore balance to our bodies.

If we are not already incorporating magnesium into our routine, it may be one of the most important things to do.

CLICK HERE to view Dr. Selassie’s dispensary and good quality forms of Magnesium.

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