Let’s talk about magnesium. This is a mineral that frequently finds its way into my prescriptions for people dealing with chronic pain and fatigue.
So why is this essential mineral high on my list of priorities? Let’s break it down.
The Role of Magnesium in Your Body
Magnesium is a vital mineral found in a variety of plant-based foods. It plays a role in over 300 enzyme reactions in the body, supporting:
- Energy production
- Muscle and nerve function
- Neurotransmitter pathways
- Protein synthesis
- Blood sugar regulation
- Heart health and blood pressure regulation
- Mood and stress response
- Sleep quality
- Bone health
- Immune system function
- DNA repair and synthesis
- Digestion
Unlike some other minerals, magnesium isn’t stored in the body, meaning you need a consistent supply from your diet. Stress increases your body’s need for magnesium because you use it up more quickly and excrete it faster.
Magnesium for Chronic Pain and Fatigue
1. Pain Reduction
Magnesium blocks substance P, a hormone that amplifies pain perception. It also acts on NMDA receptors in the brain to reduce central sensitization, a key factor in conditions like fibromyalgia. Additionally, magnesium supports GABA production, a neurotransmitter that is involved in pain regulation.
2. Muscle Relaxation and Sleep Quality
Many people with chronic pain also struggle with muscle tension, cramping, and poor sleep. Magnesium acts as a natural muscle relaxant and has been shown to improve sleep quality, which in turn supports better pain management and lower fatigue levels.
3. Anti-Inflammatory Effects
Studies suggest that magnesium supplementation can lower inflammatory markers.
People with low magnesium levels often show increased inflammation, which can worsen chronic pain.
4. Energy Support
Magnesium plays a crucial role in mitochondrial function, where energy is produced. It also helps regulate blood sugar levels, preventing crashes that can contribute to fatigue.
5. Mood and Cognitive Function
Many individuals with chronic conditions experience stress, anxiety, depression, and brain fog. Magnesium supports mental well-being by balancing neurotransmitters and promoting a more stable mood.
Signs of Magnesium Deficiency
- Anxiety and low mood
- Headaches
- Muscle cramps, twitches, or weakness
- Heart palpitations
- High or low blood pressure
- Fatigue
- Poor sleep
- Persistent low Vitamin D levels despite supplementation
Magnesium-Rich Foods
Including these foods in your diet can help maintain healthy magnesium levels:
- Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews, peanuts, Brazil nuts
- Leafy greens: Spinach, kale
- Legumes: Black beans, edamame, kidney beans
- Proteins: Salmon, tofu
- Other sources: Avocado, bananas, figs, dark chocolate (85% or higher), amaranth
Choosing the Right Magnesium Supplement
Many of my clients have already tried magnesium supplements before coming to me, unsure if they worked. The truth is not all magnesium supplements are created equal and choosing the right form is essential.
Best Forms for Pain and Fatigue
- Magnesium glycinate – Great for relaxation, anxiety, and muscle pain
- Magnesium malate – Helpful for fibromyalgia and energy production
- Magnesium citrate – Ideal for those with constipation or high acidity
- Magnesium threonate – Best for brain fog, neurological symptoms, and sleep
Often a combination of several forms might by used to improve bioavailability and increase effectiveness.
Dosage & Quality Matter
The right dosage depends on deficiency symptoms, medications, stress levels, and diet. It’s also important to consider cofactors—other nutrients that help magnesium work effectively in the body.
Tip: Keep a pain and symptom diary to track improvements. When you’re in constant pain, it’s easy to overlook subtle changes.
Magnesium is Just One Piece of the Puzzle
While magnesium can be a game-changer for some, chronic pain and fatigue require a holistic approach. It’s best to consult a practitioner to ensure you’re getting the right supplements for your unique needs.
If you need guidance on what foods and supplements are safe and effective for you, don’t hesitate to reach out, I’m here to help!
