Are you getting enough magnesium? Here's why it matters more than you think.
Did you know around 15% of the world’s population is deficient in magnesium?
That’s according to the Clean Health Fitness Institute — and the real number could be even higher due to underdiagnosis.
Magnesium is one of those minerals we often forget about, but it plays a huge role in how your body functions day to day. It’s responsible for over 300 enzymatic reactions, and if your levels are low, you’ll feel it — even if you can’t quite put your finger on what’s off.
Why magnesium matters
Magnesium supports multiple systems in the body, including your muscles, nervous system, energy production and cardiovascular health.
Here’s what it can help with:
Energy – low levels are linked to chronic fatigue and sluggishness
Brain function & mood – magnesium plays a role in stress regulation and may help reduce symptoms of anxiety
Muscle recovery – it helps muscles relax and may ease cramps or spasms
Heart health – supports healthy blood pressure and heart rhythm
How do you know if you're getting enough?
Magnesium deficiency is often overlooked — but you might notice signs like:
Regular muscle cramps or twitching
Fatigue, especially in the afternoon
Low mood or increased irritability
Headaches or trouble sleeping
Sugar cravings (especially chocolate!)
And here’s a fun (not-so-fun?) fact: Alcohol rapidly depletes magnesium stores in the body. If you’ve had a few drinks, your body flushes it out before it can absorb it — which can lead to poor recovery, disrupted sleep, or energy dips the next day.
How much magnesium do you need?
The recommended dietary intake (RDI) for magnesium is around:
420mg/day for adult men
320mg/day for adult women
These needs can increase depending on training intensity, stress levels and lifestyle factors — like drinking alcohol, taking certain medications, or dealing with chronic inflammation.
Best food sources of magnesium
The good news? You can absolutely meet your magnesium needs through food (and no, it doesn’t have to be supplements straight away). Some great sources include:
Almonds, cashews, and pumpkin seeds
Dark leafy greens like spinach and kale
Dark chocolate (70%+ cacao)
Bananas
Lentils and black beans
Salmon and mackerel
Brown rice and oats
Pro tip: Aiming for variety across your day — especially including wholegrains, legumes, and greens — will naturally boost your magnesium intake.
What to do if you’re low
If you're noticing the signs or struggling with low energy, sleep, or recovery, it's worth exploring your magnesium intake as part of the bigger picture.
This is exactly the kind of thing we work on inside the FLEX Method — looking at how to support your body through nutrition that actually fits your life.
💭 Have you noticed a difference in your sleep, energy, or mood after increasing your magnesium intake? I’d love to hear — let me know in the comments!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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