Magnesium: Nature’s Nervine, Muscle Whisperer, and Mind Protector
A Naturopath’s Guide to the Many Faces of Magnesium
In the quiet rhythm of our bodies, magnesium hums in the background—often unnoticed, yet profoundly essential. This mighty mineral is involved in over 300 enzymatic reactions, quietly supporting your nervous system, muscles, bones, cardiovascular function, hormonal rhythms, and mental wellbeing.
And yet, it’s estimated that up to 70% of people are mildly deficient. Stress, caffeine, processed foods, alcohol, medications, and even soil depletion all contribute to lower magnesium levels—and it shows up in the body as fatigue, anxiety, insomnia, cramps, headaches, and more.
Let’s explore the many forms of magnesium, how to choose the right one for your needs, and how to nourish yourself with magnesium-rich foods and herbs.
Why Magnesium is Essential
Magnesium is one of nature’s most generous gifts to the human body. It:
Calms the nervous system and supports restful sleep
Regulates muscle contraction and eases soreness or cramps
Maintains heart rhythm and blood pressure
Supports bone mineralisation alongside calcium and vitamin D
Reduces PMS, bloating, and mood swings
Supports energy production and mitochondrial function
Enhances neuroplasticity and brain resilience
A Brain-Nourishing Mineral
One of the most profound roles of magnesium is in the brain. Magnesium L-threonate, in particular, has been shown in research to increase BDNF (Brain-Derived Neurotrophic Factor)—a compound that encourages new neural growth, protects against cognitive decline, and supports learning and memory. Think of BDNF as nature’s fertiliser for your brain cells.
Magnesium is also deeply neuroprotective, offering potential benefits for those with mood imbalances, neurological conditions, ADHD, and chronic stress.
Different Forms of Magnesium (and What They’re Good For)
Not all magnesiums are created equal. Each form has a unique effect in the body—some better suited for sleep and stress, others for muscle recovery or cardiovascular support.
Here’s a breakdown to help guide your choice:
For the Nervous System & Brain
Magnesium Threonate: Crosses the blood-brain barrier, supports cognition, memory, and BDNF. Excellent for brain fog, learning, and long-term brain health.
Magnesium Bisglycinate: Highly bioavailable and gentle on the gut. Excellent for anxiety, nervous system support, and sleep.
Magnesium Citrate: Useful for migraines, mood support, and as a gentle laxative.
Magnesium Sulphate: Found in Epsom salts; calming, detoxifying, and ideal for baths to promote muscle relaxation and sleep.
For the Heart & Circulation
Magnesium Orotate: Cardioprotective and beneficial for heart tissue and energy production.
Magnesium Aspartate: Supports healthy heart rhythm and muscular endurance.
Magnesium Glycerophosphate: Helps regulate heart rhythm and is well tolerated.
For Muscles & Bone Strength
Magnesium Citrate or Aspartate: Ideal for exercise recovery, reducing cramps, and promoting muscle strength.
Magnesium Phosphate & Glycerophosphate: Support bone mineralisation and density.
Magnesium Chloride: Great for replenishing electrolytes, especially during sweat loss.
Amino Acid Chelate: Well-absorbed and helpful for general muscle and metabolic function.
For Digestion, Detox & Gut Health
Magnesium Citrate, Oxide, or Hydroxide: Gentle support for sluggish bowels and constipation. I would personally stay away from magnesium oxide but hey, you do you.
Magnesium Orotate: Nourishes the gut microbiome.
Amino Acid Chelate: Supports digestive health and energy metabolism.
For Hormonal & Metabolic Support
Magnesium Bisglycinate: Excellent for PMS, bloating, and tension during the luteal phase.
Magnesium Aspartate: Assists in energy production and blood sugar balance.
Magnesium Gluconate: Restores magnesium in deficiency states.
Magnesium Orotate: Acts as an antioxidant and supports cellular repair.
Food Sources of Magnesium
Nature provides magnesium in abundance when we eat whole, mineral-rich foods:
Seeds: Pumpkin, sunflower, chia, flax
Nuts: Almonds, cashews, brazil nuts
Leafy greens: Silverbeet, spinach, kale
Whole grains: Quinoa, brown rice, oats
Legumes: Lentils, black beans, chickpeas
Dark chocolate: Raw cacao is especially rich
Fatty fish: Mackerel, sardines, salmon
Herbal Allies Rich in Magnesium
Herbal infusions are one of the gentlest and most nourishing ways to increase magnesium naturally:
Nettle Leaf (Urtica dioica): Deeply mineralising, supports energy, blood building, and the nervous system.
Oat Straw (Avena sativa): Calms frazzled nerves and supports resilience.
Horsetail (Equisetum arvense): High in silica and magnesium, great for tissue repair.
Alfalfa (Medicago sativa): Mineral-rich and rejuvenating.
Cacao (Theobroma cacao): A natural mood lifter and source of magnesium and theobromine.
🌿 Try this herbal infusion:
1 tbsp dried nettle
1 tbsp oat straw
Steep in 1L hot water for 4–8 hours. Strain and sip throughout the day.
Naturopathic Tips for Magnesium Absorption
Take magnesium in the evening for improved sleep and muscle recovery.
Combine with B vitamins and protein for better uptake.
Rotate your magnesium food sources daily.
Use topical forms like magnesium oil or Epsom salt baths for sore muscles or stress.
If supplementing, choose a form that supports your specific symptoms or systems.
Closing Thoughts
Magnesium truly is one of the foundational minerals of wellness. Whether you're feeling stressed, sore, sluggish, or scattered—magnesium might just be what your body is whispering for.
As a naturopath, I’ve seen profound shifts in clients simply by restoring magnesium: deeper sleep, fewer headaches, calmer moods, and steadier energy.
Start with food. Lean into herbs. And when needed, supplement wisely.
Nature has already placed magnesium in her most potent plants and nourishing foods. We just need to remember to receive it.
