From Brain Fog to Better Sleep: Why Magnesium Is the Unsung Hero of Health
If I had to choose one supplement that almost everyone could benefit from, magnesium would be at the top of the list. It’s involved in over 300 biochemical reactions in the body, yet it’s one of the most common nutrient deficiencies worldwide, especially in women.
From hormonal balance to stress support, magnesium is truly a multi-tasking mineral your body can’t thrive without.
Why Magnesium Is Essential for Health
Magnesium plays a crucial role in:
Relaxation and stress reduction
Quality sleep
Energy production
Heart health and blood pressure regulation
Bone density and muscle function
Hormonal balance, especially during perimenopause and menopause
And yet, due to soil depletion, processed foods, chronic stress, and certain medications (like Proton Pump Inhibitors (PPIs) and oral contraceptives), many women aren't getting enough.
A 2020 review published in Nutrients noted that low magnesium levels are linked to increased risk of cardiovascular disease, migraines, insulin resistance, and more (Nielsen, 2024).
Different Forms of Magnesium & Their Uses
Not all magnesium supplements are created equal. Choosing the right form can make a big difference depending on your goals and symptoms.
1. Magnesium Glycinate
Best for anxiety, stress, and sleep
Well absorbed and gentle on the stomach
Binds with glycine, an amino acid with calming properties
Perfect for: clients struggling with insomnia, nervous tension, or irritability. This is a favourite of mine.
2. Magnesium Citrate
Supports digestion and regularity
Is incredible for sleep when combined with L-Theanine and Glycine
Caution: Higher doses can have a laxative effect, so it's often used to relieve constipation.
Best for: those with sluggish bowels or occasional bloating.
3. Magnesium Malate
Supports muscle energy and reduces fatigue
May help with fibromyalgia and chronic fatigue symptoms
Ideal for: active men and women, those with muscle pain or low energy.
4. Magnesium Threonate
Crosses the blood-brain barrier
Supports cognitive function and memory
Great for: brain fog, memory issues, or women navigating perimenopausal cognitive changes.
5. Magnesium Oxide
Low absorption rate
Common in cheaper supplements found in supermarkets and chemists
Often used in antacids or laxatives, but not ideal for addressing deficiency.
6. Magnesium Sulfate (Epsom Salts)
Used topically in baths for relaxation and muscle soreness
Can be absorbed through the skin (to a degree) so great for anyone needing a high dose, or anyone with digestive challenges.
Perfect for: a calming evening ritual.
Why Supplement Quality Matters: Look for Third-Party Testing
With so many magnesium supplements on the market, it's easy to grab the cheapest one at the supermarket or chemist and hope for the best. But here's the problem:
Many over-the-counter supplements:
Contain ineffective forms (like magnesium oxide)
Have inaccurate dosing (they aren’t tested by 3rd parties so you don’t know if what they say is in the bottle is actually in there)
May include fillers, contaminants, or heavy metals
That’s why I only recommend products from brands that are third-party tested for safety, purity, and efficacy.
What does third-party testing mean?
It means an independent lab (not the supplement manufacturer) has verified that the product:
Contains what it says it does
Is free from harmful contaminants
Has been tested for proper absorption
Brands I trust often work exclusively with qualified health professionals and use therapeutic-grade ingredients backed by research.
Magnesium & Women’s Health: A Powerful Ally
Magnesium is particularly helpful for:
Premenstrual symptoms (mood swings, cramps, breast tenderness)
Perimenopause & menopause (sleep issues, anxiety, brain fog, blood pressure)
Bone health (magnesium helps regulate calcium metabolism, along with vitamin D3 and K2)
Blood sugar control (essential for metabolic health)
Anyone under stress, or women taking hormonal contraceptives, or navigating hormonal transitions are especially likely to need more magnesium.
How to Know What You Need
The best way to determine the right type and dose of magnesium is to work with a qualified practitioner who can:
Assess your symptoms and lifestyle
Review your diet and nutrient needs
Recommend a safe, effective, and personalised prescription
Final Thoughts
If you’re feeling tired, wired, bloated, anxious, or just “off,” magnesium could be part of the solution. It's not a cure-all, but when used correctly, it can be a game-changer for energy, mood, sleep, and hormonal balance.
Not sure where to start? I offer personalised supplement reviews to help you choose what’s best for you and make sure you aren’t wasting money on supplements you don’t need.
Book your consultation today and let’s get you back in balance.
Reference:
Nielsen, F.H. (2024) The Role of Dietary Magnesium in Cardiovascular Disease. Nutrients. Dec 6;16(23). doi: 10.3390/nu16234223.