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Magnesium: The Mineral Your Brain & Body Are Begging For
The overlooked mineral for better sleep, energy, and focus.
Good morning!
It’s Thursday, February 27th, and today we’re covering one of the most overlooked yet essential nutrients for energy, brain function, and stress resilience: magnesium. If you struggle with poor sleep, muscle tension, anxiety, or fatigue, there’s a good chance you’re running low on this powerhouse mineral.
Let’s break it down.
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Magnesium: The Underrated Super Nutrient
Magnesium is one of the most essential yet overlooked minerals in the body. It plays a role in over 300 biochemical processes, impacting energy production, nervous system function, stress regulation, muscle recovery, and cognitive performance. Despite its importance, around 75% of people don’t get enough, making it one of the most common nutrient deficiencies today.
Why Are So Many People Magnesium Deficient?
There are several reasons modern diets fail to provide enough magnesium:
Soil depletion – Industrial farming has stripped magnesium from the soil, making even whole foods less nutrient-dense than they were decades ago.
Processed foods – The rise of highly processed diets means fewer people are consuming magnesium-rich whole foods like leafy greens, nuts, and seeds.
Chronic stress – Stress depletes magnesium levels as the body uses it to regulate the nervous system and balance cortisol.
Poor gut health – Digestive issues, like IBS or leaky gut, can impair magnesium absorption.
Excess caffeine and alcohol – Both act as diuretics, increasing magnesium loss through urine.
Without enough magnesium, the body struggles to regulate key functions, leading to poor sleep, increased stress, low energy, muscle cramps, and even cognitive issues like brain fog. If you’re frequently tired, irritable, or restless at night, you may be running low on this essential mineral.
How Magnesium Impacts Your Body
Magnesium is involved in nearly every aspect of health, but here are five key ways it supports your body:
Supports deep, restorative sleep – Magnesium helps activate the parasympathetic nervous system, the part of the body responsible for relaxation. It also increases GABA, a neurotransmitter that promotes calmness and deep sleep. Studies show magnesium supplementation can improve sleep quality, especially in those with insomnia or anxiety.
Regulates stress and anxiety – Magnesium plays a crucial role in keeping cortisol (the stress hormone) in check. When magnesium levels are low, the nervous system becomes overactive, making it harder to manage daily stress.
Boosts energy production – ATP (adenosine triphosphate), the energy currency of your cells, needs magnesium to function. Without enough magnesium, ATP can’t be properly activated, leading to fatigue, sluggishness, and decreased endurance.
Reduces muscle cramps and tension – Magnesium is essential for muscle relaxation. A deficiency can lead to cramps, muscle stiffness, and even restless leg syndrome. Athletes often use magnesium to enhance muscle recovery and prevent soreness after workouts.
Enhances brain function and mood – Magnesium helps regulate dopamine and serotonin, two neurotransmitters critical for focus, motivation, and emotional balance. Low magnesium levels have been linked to brain fog, poor concentration, and even symptoms of depression.
Because magnesium influences so many vital processes, a deficiency can have far-reaching effects on physical and mental performance. The good news? Replenishing your levels through diet and supplementation can quickly restore balance and improve overall well-being.
Questions to Ask Yourself
Do I wake up feeling tired even after a full night’s sleep?
Do I experience muscle cramps, restless legs, or twitching?
Do I feel stressed, anxious, or irritable more than usual?
Do I eat magnesium-rich foods regularly, or should I consider supplementing?
How to Get More Magnesium
Best Magnesium-Rich Foods
If you want to increase magnesium naturally, focus on these whole-food sources:
Avocados – High in magnesium, potassium, and healthy fats
Almonds and cashews – Great for brain function and blood sugar balance
Spinach and leafy greens – One of the best sources of dietary magnesium
Dark chocolate (70%+ cocoa) – A nutrient-dense way to boost magnesium levels
Salmon and mackerel – Provide magnesium along with anti-inflammatory omega-3s
Pumpkin seeds – One of the highest natural sources of magnesium
Best Magnesium Supplements
If you’re not getting enough from food, a supplement can help restore levels faster. But not all magnesium is created equal—some types are better absorbed than others:
Magnesium Glycinate – Best for sleep, relaxation, and stress reduction
Magnesium L-Threonate – Best for brain health, memory, and cognitive function
Magnesium Malate – Best for energy and muscle recovery
Magnesium Citrate – Best for digestion and relieving constipation
Avoid Magnesium Oxide—it’s poorly absorbed and mostly acts as a laxative.
This Week’s Challenge
Try adding more magnesium-rich foods to your diet this week. Notice how your sleep, energy, and stress levels change.
Bonus: If you suspect you’re still not getting enough, try a high-quality magnesium supplement (start with Magnesium Glycinate before bed for better sleep).
Health Hacked provides informational content for educational purposes only and is not intended as medical advice. We are not doctors, and our recommendations, including those related to magnesium supplementation, should not be taken as a substitute for professional medical guidance. Always consult with a qualified healthcare provider before making changes to your diet, supplement routine, or health practices.
That’s all for this week’s edition of Health Hacked! Stay tuned for more actionable tips to help you feel better, every day.
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