Are you Missing Magnesium?
If you’ve been feeling a little “off” lately, tired, tense, or just not firing on all cylinders, your body might be whispering for more magnesium.
It’s one of those quiet heroes that keeps everything running smoothly. Magnesium supports energy production, muscle recovery, hormone balance, and good sleep, yet most women over 40 don’t get enough. As estrogen dips during perimenopause and menopause, your magnesium levels can take a hit too, which is why this mineral becomes extra important right now.
Why It Matters
Low magnesium can leave you feeling flat and frazzled. Common signs include muscle cramps, restless legs, headaches, low mood, poor sleep, constipation, and even occasionally sugar cravings.
Choosing the Right Type
Not all magnesium’s are the same. Here’s a quick guide to help you pick what fits:
- Glycinate: calming and gentle; great for relaxation and sleep. We recommend this option if you’d like to try it as a sleep aid.
- Citrate: supports digestion and can help if you’re a bit backed up.
- Malate: boosts energy and muscle recovery.
- Threonate: targets focus and brain health.
- Oxide: not well absorbed; mainly used for short-term constipation.
- Sulfate (Epsom salts): perfect for a bath soak to ease tired muscles.
If you’re choosing a supplement, glycinate, citrate, or malate are usually the most effective and easiest to tolerate.
How and When to Take It
Magnesium absorbs best with food, especially when there’s some protein or healthy fat. It also pairs well with vitamin D and B vitamins. If sleep is your main struggle, try taking it in the evening – many women notice a difference within days.
Or get it from food. You’ll find magnesium in pumpkin seeds, almonds, leafy greens, beans, whole grains, and dark chocolate (yes, really). Go easy on boiling – steaming or lightly sautéing helps keep more of the good stuff intact. Try Tracy’s warm salad with pumpkin seeds. Delicious!
The Bottom Line
When you’re eating well and still not feeling your best, magnesium can be the missing piece. A small top-up, through food or the right supplement, can help steady your mood, improve sleep, and ease that wired-but-tired feeling so common in midlife.
Just remember: if you’re thinking about supplementing, check in with your doctor first, especially if you take regular medication.
Sometimes, feeling more like you again starts with one simple mineral.
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