Nutrition & Medical Advocacy · 4 minutes
Magnesium: The Mineral 80% of Us Are Low In
Sleep, cramps, anxiety, constipation — start here
Conditions: Insomnia, Anxiety, Constipation, Muscle Cramps
Magnesium is a quiet workhorse. It helps you sleep, calms your nervous system, keeps you regular, prevents muscle cramps, supports blood sugar, and helps your heart beat steadily. And most American women, especially over 50, are not getting enough.
Why we are low
Modern soil has less magnesium, processed food has almost none, and conditions like diabetes, alcohol use, certain blood pressure meds, and acid reducers all deplete it further.
Signs of low magnesium
- Trouble falling or staying asleep
- Restless legs at night
- Constipation
- Muscle cramps and twitching eyelids
- Anxiety and irritability
- Headaches and migraines
- Heart palpitations
Food sources
Pumpkin seeds, spinach, black beans, almonds, dark chocolate (yes), avocado, edamame, and salmon. Aim for 320mg a day from food.
Supplements: which form
- Magnesium glycinate — best for sleep and anxiety
- Magnesium citrate — best for constipation
- Magnesium L-threonate — best for brain fog and focus
- Magnesium oxide — cheap but poorly absorbed; mostly skip
Start with 200–400mg at night. Increase slowly. Loose stool = too much, back off.
Coco says
“If you only add one supplement this month, this is the one most women feel within a week.”
For educational purposes only. Not medical advice. Always consult your healthcare provider.
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