Magnesium: The Mineral That Fixes More Than You Think
Magnesium is involved in over 300 enzymatic reactions in the body. Most people are deficient — and the symptoms are things they have accepted as normal.
Dejan Koceski
Health & Performance Coach · Melbourne
Magnesium: The Mineral That Fixes More Than You Think
Magnesium is involved in over 300 enzymatic reactions in the body.
It plays a role in muscle contraction, protein synthesis, blood pressure regulation, blood glucose management, sleep quality, and stress response.
Most people are deficient — and the symptoms are things they have come to accept as normal.
Signs Of Deficiency
- Poor sleep quality
- Muscle cramps and tightness
- Chronic fatigue
- Anxiety and heightened stress response
- Constipation
- Frequent headaches
- Poor exercise recovery
None of these are exceptional symptoms. Many people live with all of them simultaneously and attribute them to life being hard.
Sometimes life is hard. Sometimes it is also magnesium deficiency.
Why Deficiency Is So Common
Modern soils are significantly depleted in magnesium compared to historical levels — meaning the food we eat contains less magnesium than the same food grown fifty years ago.
Caffeine and alcohol both increase urinary magnesium excretion. If you drink coffee daily and alcohol regularly, you are losing magnesium faster than a non-consumer.
High-stress lifestyles increase magnesium utilisation — the very people with the greatest need are often depleting it fastest.
How To Address It
Dietary sources: dark leafy greens, pumpkin seeds, dark chocolate, legumes, nuts, and whole grains.
Supplementation: Magnesium glycinate or magnesium threonate are the best-absorbed forms. Oxide is commonly sold but poorly absorbed.
Typical dose: 200–400mg taken in the evening. Most people notice improved sleep within one to two weeks.
It is one of the highest-value, lowest-cost interventions available.
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