You're tired. Your muscles cramp at night. You get migraines. Maybe you're stressed, or you just can't seem to recover after workouts like you used to.
What if one mineral could help with all of that?
Magnesium is involved in over 300 processes in your body. Your heart needs it. Your muscles need it. Your brain needs it.
But here's the problem: most of us aren't getting enough.
New Zealand soils are naturally low in magnesium, which means our food is too. Even if you're eating well, you might be falling short. And if you're active, stressed, or getting older? Your needs are even higher.
Why We Run Low
Magnesium levels drop for a few reasons:
- Exercise: Sweat and urine carry magnesium away. Active people may need 10–20% more than others.
- Stress: Elevated stress hormones deplete magnesium stores.
- Aging: Absorption decreases over time, and older adults may excrete more magnesium.
When magnesium is low, your body tells you: fatigue, muscle weakness, cramps, even irregular heart rhythms. It’s basically waving a flag saying, “I need more of this.”
How Magnesium Helps (with Specific Issues)
Once you understand that magnesium affects your body so much, it starts to make sense why topping it up can help with various health concerns.
Asthma: People with asthma often have lower magnesium levels. Supplementing with 200–400mg daily can improve lung function and ease tightness. Hospitals even use IV magnesium for severe attacks. For daily support, Solgar Magnesium Citrate is a reliable option.
Migraines: Magnesium levels are often lower in people prone to migraines. Taking 200mg a day can reduce attack frequency by up to 80%, especially when combined with riboflavin (Vitamin B2).
Leg cramps & muscle soreness: Magnesium citrate helps decrease nocturnal cramps and supports recovery for athletes. Go Magnesium 800 Vegecaps works well for higher doses.
Kidney stones: Magnesium citrate (often paired with potassium citrate) helps reduce calcium oxalate and uric acid accumulation, lowering the risk of stone formation.
When Medications Deplete Magnesium
Some medications drain your magnesium over time.
Long-term use of proton pump inhibitors (like omeprazole) and certain asthma medications are common culprits. If you're on these, supplementing makes sense.
Choose a form that absorbs well. Magnesium citrate, aspartate, or amino acid chelates are best absorbed, while magnesium oxide or phosphate are less effective.
Getting Magnesium From Food
Magnesium-rich foods include leafy greens, nuts, seeds, beans, whole grains, fish, avocado, and dark chocolate.
But absorption depends on soil and growing conditions, so even a good diet may not provide enough. Supplementation helps fill the gap.
Magnesium citrate is often the go-to. It absorbs well and creates a more alkaline environment in your body. It's safe for most people, and the only common side effect is loose stools if you take too much. That actually helps you figure out your right dose.
The Bottom Line?
Magnesium supports your energy, muscles, sleep, and heart. It's simple but powerful.
If you’re dealing with fatigue, cramps, migraines, or recovery issues, magnesium could be exactly what you’ve been missing. Start with a moderate dose, see how your body responds, and enjoy the benefits of this essential mineral.