The Truth About Magnesium: What You Need to Know
Written by Jodie Martin — Medically reviewed by LIVV Natural
Magnesium is gaining popularity in the wellness community, driven by a growing interest in holistic ways to address common health concerns like sleep, anxiety, and stress. Influencers on TikTok and Instagram have helped fuel the social media trend, with magnesium promoted as an easy fix to improve sleep, support muscle recovery, and reduce stress and headaches.
As a result, many wellness brands have focused on magnesium’s benefits, particularly for relaxation and sleep. It has become a go-to for wellness enthusiasts, busy professionals, athletes, and active individuals seeking natural relief.
While it’s not a cure-all, credible research supports magnesium’s role in improving sleep, muscle recovery, energy levels, and stress relief. Recent studies show that magnesium is a cofactor for several health improvements, though experts advise against overuse without medical guidance.
Here’s what we know about magnesium’s benefits, how to spot a potential deficiency, and how to incorporate it into your daily routine through food, supplements, or treatments like IV therapy.
Benefits of Magnesium
Magnesium is an essential micronutrient that supports over 300 metabolic reactions that help us stay healthy. These include muscle and nerve function, blood glucose control, blood pressure regulation, and energy production. Research shows that magnesium can help promote better sleep, reduce stress and migraines, improve muscle recovery, and support brain health.
- Sleep: Magnesium regulates melatonin, relaxes the nervous system, and promotes deeper sleep. Regular intake can reduce sleep disturbances, especially if you’re magnesium deficient. It’s often recommended before bed to help calm the body and prepare for rest.
- Stress Management: Magnesium also reduces anxiety and stress by boosting GABA, a neurotransmitter that promotes relaxation and mood regulation. helps regulate the stress response, and supports the production of serotonin and melatonin.
- Migraine Relief: Magnesium helps reduce migraine frequency and severity by regulating neurotransmitters, supporting blood vessel function, and reducing inflammation and nerve excitability.
- Muscle Recovery: Magnesium helps relax muscles and speed up recovery, especially after exercise. It may also alleviate restless leg syndrome (RLS).
- Energy: Magnesium also supports ATP production, the energy currency of your cells, helping convert food into sustained energy more efficiently.
- Cognitive health: Magnesium supports brain health by regulating the neurotransmitters involved in focus and mood.
Magnesium Deficiency
Research shows that nearly 50% of Americans do not get enough magnesium from their diet. Certain factors can increase the risk of magnesium deficiency as they may further deplete magnesium levels, including stress, high caffeine consumption, and intense physical activity, as they may further deplete magnesium levels.
Signs and Symptoms of Low Magnesium
If you experience fatigue, muscle cramps, poor sleep, or anxiety, it could be a sign that your body lacks magnesium. Other symptoms, such as headaches and irritability, may also indicate a deficiency. If you notice these issues frequently, consider increasing your magnesium intake.
What are the Best Sources of Magnesium?
The best sources of this essential mineral are foods naturally rich in magnesium. Supplements and IV therapy can help if your diet doesn’t provide enough magnesium, you don’t absorb it well, or you have specific health concerns or goals.
The recommended daily magnesium intake for most adults is 300 to 400 mg, though this may vary based on individual needs. For example, the intake is often higher for migraine support. It’s important to consult with your healthcare provider to determine the right intake for you.
Magnesium-Rich Foods
Many foods are naturally rich in magnesium, including whole grains, leafy greens, avocados, bananas, tofu, nuts, seeds, and dark chocolate. Incorporating more of these foods into your diet is an easy way to meet your daily magnesium requirements.
Recipe: Tart Cherry Juice & Magnesium Sleep Mocktail
Try this recipe for an easy and delicious way to increase your magnesium intake.
This magnesium mocktail, also called the “sleepy girl mocktail,” combines tart cherry juice, which contains melatonin and tryptophan to signal sleep and support relaxation, with magnesium to promote calm.
Ingredients:
-
- Ice
- ¼ cup tart cherry juice
- 1 tsp magnesium glycinate powder
- Sparkling water (up to 1 cup)
Mix well, sip, and enjoy two hours before bed.
Magnesium Supplements
Magnesium supplements are a popular way to help bridge the gap when diet alone doesn’t provide enough magnesium. Magnesium comes in many forms, each offering unique benefits. Some common forms include magnesium glycinate, which promotes sleep and relaxation; magnesium citrate, known for helping with digestion and muscle cramps; and magnesium oxide, which is more affordable but may have a laxative effect.
Magnesium IV Therapy
Magnesium IV therapy offers quick, effective results. It bypasses the digestive system and delivers magnesium directly into the bloodstream, allowing for faster absorption and immediate benefits.
At LIVV Natural, our magnesium IV therapy treatments are tailored to support sleep, reduce stress and inflammation, and enhance muscle recovery.
Risks and Side Effects of Magnesium
Magnesium from food sources is generally considered safe and unlikely to cause issues. If taken in excess, magnesium supplements can cause side effects, including diarrhea, nausea, and cramping. It’s important to follow recommended dosages and consult with your healthcare provider before starting supplements, especially if you have underlying health conditions or take medications that could interact with magnesium. Your provider can help you choose the best form of magnesium for your needs.
Who Can Benefit Most from Magnesium?
You may benefit from increased magnesium intake if you’re experiencing symptoms of magnesium deficiency or have certain lifestyle factors or health conditions:
- Athletes and active individuals who want to increase energy improve muscle performance and recovery
- Busy professionals who want stress and anxiety relief
- Individuals with sleep issues who want better sleep and relaxation
Understanding your risk can help you determine whether you need to increase your magnesium intake through diet, supplements, or IV therapy.
How does LIVV Natural Support Magnesium Optimization?
IV therapy provides a quick, effective way to boost your magnesium levels or address specific health needs. This treatment delivers vital fluids, vitamins, and minerals directly into your bloodstream for maximum absorption and faster results, making it an easy addition to your wellness routine.
Support Your Wellness with Magnesium at LIVV Natural Health
At LIVV Natural, our IV therapy treatments with magnesium include:
- Sleep IV therapy (magnesium only) supports your ability to get you into that deep sleep your body craves.
- Anti-inflammatory IV therapy provides higher doses of Vitamin C and Magnesium to help reduce inflammatory markers in the bloodstream, promoting overall reduction in inflammation.
- Immune IV therapy provides hydration and essential nutrients, such as amino acids, Vitamin C, and B vitamins, to boost your immune system and help you recover quickly from illness.
LIVV IV therapy treatments are tailored to meet your health goals, whether you want to sleep better, reduce stress, increase energy, support better muscle recovery, or promote overall wellness. Get the nutrients your body needs to thrive amidst the demands and stresses of modern life with magnesium IV therapy.
Medical disclaimer: The information provided in this article is for general informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, treatment, or making changes to your diet, especially if you have underlying health conditions or take medications. Individual needs may vary, and your healthcare provider can help you determine your appropriate course of action.
