Magnesium: the mineral that helps you switch off, sleep deeper and stress less
If you’ve been feeling wired, tense or struggling to switch off, magnesium could be the missing piece your body’s been trying to tell you about.
Magnesium plays a role in over 300 biochemical reactions that keep your body functioning properly. From hormone regulation and muscle recovery to energy production, sleep quality and mood, it’s a quiet powerhouse that often doesn’t get enough attention.
The tricky part? Stress, caffeine, alcohol and even heavy training sessions can all deplete your magnesium stores faster than you realise.
Why magnesium matters
Magnesium supports:
Energy production: it’s a key player in converting food into usable energy.
Muscle function and recovery: helps muscles contract and relax properly.
Hormone balance: assists in regulating stress hormones and supporting menstrual health.
Nervous system calm: promotes relaxation, better sleep and reduced anxiety.
Blood sugar balance: helps maintain stable energy and reduces sugar cravings.
When magnesium levels are low, you might notice symptoms like:
poor sleep or restless legs
tension or anxiety
sugar or chocolate cravings
frequent cramps or muscle soreness
low mood or fatigue
How much magnesium do you need?
According to Australian guidelines:
Women 19–30 years: 310 mg/day
Women 31+ years: 320 mg/day
Men 19–30 years: 400 mg/day
Men 31+ years: 420 mg/day
For women who train regularly, live busy lives or experience high stress, needs can often sit toward the higher end of that range.
Food first — always
You can absolutely meet your magnesium needs through food.
Some of the best natural sources include:
Dark leafy greens (spinach, kale)
Pumpkin seeds and almonds
Oats
Avocado
Dark chocolate (yes, really 🍫)
Cacao
Legumes and wholegrains
Here’s a visual I’ve previously shared of foods high in magnesium.
Not all magnesium supplements are created equal
Choosing the right magnesium supplement matters — different forms do different things.
Here’s a simple breakdown to help you understand which one aligns with your needs, and which ones are better to avoid.
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Best for sleep, stress and PMS support. It’s highly absorbable and gentle on the gut, making it ideal if you’re feeling wired, tense, or having trouble switching off.
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Supports muscle relaxation and digestion. Can have a mild laxative effect, so it’s useful if you experience constipation or sluggish bowels.
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Great for fatigue, muscle soreness and recovery. Malic acid is involved in energy production — so this form can support women who train regularly or feel “tired but pushing through.”
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Crosses the blood–brain barrier. Often chosen for cognition, focus, memory and nervous system support. Usually a bit more expensive.
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Calming for the nervous system and supportive for the heart. A good choice if stress or anxiety is your main concern.
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Well absorbed and often used topically (sprays or magnesium “oil”). Helpful for local muscle tension and cramps.
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Best in baths for muscle relaxation. Not typically used orally. Lovely during high training weeks or pre-sleep wind down.
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Inexpensive but poorly absorbed. Common in supermarket multis. Not ideal if you’re aiming to correct low magnesium.
If you’re unsure which form suits you best, start with how you feel:
Struggling to sleep or switch off → glycinate
Digestive sluggishness → citrate
Low energy and soreness → malate
Focus or cognitive support → threonate
From there, always check how it feels in your body over a few weeks rather than changing too quickly.
Why women often need more magnesium
Women naturally experience more fluctuations in magnesium due to hormones, stress and fluid balance.
PMS, high training loads, and even certain contraceptives can all affect magnesium status.
Low magnesium can make stress feel heavier, recovery slower and sleep less restorative.
Optimising it can make a noticeable difference in how you feel: calmer, more energised, more in control.
The bottom line
Magnesium isn’t a magic fix, but it’s often the quiet foundation that helps everything else work better.
When your diet, hormones and stress load are all pulling from the same reserves, your body needs consistent support.
If you’re ready to stop guessing what your body needs and start feeling better from the inside out, I can help.
👉 Start with a Build My Diet assessment
You’ll learn how to balance your nutrients properly, understand whether supplementation makes sense for you, and get tailored recommendations that fit your lifestyle.
Want to know how supplements fit into your goals?
If you’re unsure how to integrate things like magnesium into your nutrition or whether it’s right for your goals, my FLEX Method Coaching is designed to help you find your balance, without confusion or restriction.
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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