The Magnesium Deficiency Epidemic—Are You at Risk?

Magnesium Deficiency: Signs, Benefits & Best Types for Your Health

If you’ve been feeling constantly fatigued, stressed, or experiencing muscle cramps, your body might be begging for more magnesium. Despite being involved in over 300 biochemical processes, nearly 50% of people don’t get enough of this essential mineral. At Healthy to the Core NYC, we are always working with our clients to review their diets and make sure there is a diverse intake of all of the vitamins and minerals necessary for optimal health. We make sure to look for magnesium deficiency symptoms and provide the absolute best supplements for each individual.

In this guide, we’ll cover:
✅ Symptoms of magnesium deficiency
✅ The best types of magnesium (and which one is right for you)
✅ How to boost your magnesium levels naturally

Let’s dive in!

Signs You Might Be Magnesium Deficient

A magnesium deficiency can show up in ways you might not expect. Here are the most common symptoms:

• Muscle cramps & restless legs – Magnesium is crucial for muscle relaxation.
• Poor sleep & chronic fatigue – Low levels can lead to insomnia and energy crashes.
• Mood swings & anxiety – Magnesium regulates neurotransmitters like serotonin.
• PMS & painful periods – Helps ease cramps and balances hormones.
• Constipation & bloating – Magnesium supports smooth digestion.
• Headaches & inflammation – Can help reduce migraines and body aches.
• High blood pressure & irregular heartbeat – Plays a key role in cardiovascular function.
• Sugar cravings & blood sugar crashes – Your body may be signaling a need for more magnesium.

If you experience any of these symptoms regularly, you might be running low on magnesium.

The Best Types of Magnesium & What They Do

With so many forms of magnesium on the market, it’s important to choose the right one based on your health needs:

• Magnesium Glycinate – Best for relaxation, stress, and sleep.
• Magnesium Citrate – Supports digestion and relieves constipation.
• Magnesium Malate – Helps with energy production and muscle recovery.
• Magnesium Threonate – Promotes brain function, memory, and cognitive health.
• Magnesium Taurate – Great for heart health and blood pressure regulation.
• Magnesium Sulfate – Known as Epsom salt, it aids detox and relieves muscle soreness.
• Magnesium Oxide – Least absorbed, but works well as a laxative.

How to Increase Magnesium Naturally

The best way to boost your magnesium levels? Food first!

Top Magnesium-Rich Foods:
🥑 Avocados
🌰 Nuts & seeds (almonds, cashews, pumpkin seeds)
🥬 Dark leafy greens (spinach, kale)
🐟 Fatty fish (salmon, mackerel)
🍫 Dark chocolate (yes, really!)

Additional Ways to Support Magnesium Levels:
💊 Consider supplements if food alone isn’t enough
🛀 Take an Epsom salt bath for skin absorption
☀️ Pair magnesium with Vitamin D & B6 to enhance absorption
⚡ Reduce stress, caffeine, alcohol & processed sugar, which deplete magnesium

Should You Supplement?

If you struggle with stress, poor sleep, digestive issues, PMS, or muscle cramps, supplementing with the right type of magnesium could make a huge difference in your health.

However, not all supplements are created equal. Always check for high-quality, bioavailable forms and talk to a health professional to find the best dosage for you.

Final Thoughts

Magnesium is often overlooked, but it plays a massive role in our overall health—from sleep and stress to digestion and hormones. If you’re dealing with any of the symptoms above, it’s worth taking a closer look at your magnesium intake.

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