If you’re planning for the new year by taking a look inside at what you can do to improve your health, let me introduce you to magnesium. Despite being an essential mineral, magnesium deficiencies are actually quite common. 

As we go through all the benefits of magnesium, reflect on whether you find you’re lacking any of these benefits, because if so, it might be time to focus on increasing your intake. 

Mood Balancing

As magnesium is linked to brain biochemistry and neurotransmitter regulation, it has a direct impact on your mental health. Maintaining your levels supports your ability to stay positive, with deficiencies being linked to depression. 


Magnesium has been shown to support the mitochondria’s resistance to oxidative stress. In doing so, it reduces the likelihood of developing conditions like hypertension, cancer, obesity, and cardiovascular diseases. 

Reducing Insulin Resistance 

When our body can no longer sufficiently absorb glucose from the bloodstream, we develop insulin resistance. Multiple studies have reported magnesium as a key element to effective glucose and insulin regulation. 

Managing Blood Pressure 

As noted above, there are links between magnesium deficiency and cardiovascular function. This is because it’s required for the production of nitric oxide which signals blood vessels to relax. 

Peak Performance 

When we’re active we sweat and secrete minerals. One of those minerals is magnesium. If you’re looking to maximize sports and exercise performance, aim to raise your magnesium levels to support electrolyte levels, blood oxygen levels, and energy levels. 

Reducing Migraines 

Unsurprisingly due to the links to mental health, blood vessels, and pain, magnesium deficiency has also shown to increase migraine prevalence.

Improving PMS Symptoms 

As all of the primary symptoms of PMS, fatigue, depression, mood changes, headaches, and pain fall under the umbrella of links to magnesium, they can be reduced by increasing magnesium intake. 

If you’re still not sure if you’re magnesium deficient, here are some common indicators: 

  • Irregular heart beat
  • Low energy
  • Muscle weakness, cramping, and soreness
  • Low appetite
  • Nausea 

If you feel you’d benefit from any of the above, or are suffering any of these symptoms, here are some great food sources to boost your levels:

  • Pumpkin seeds
  • Cashews
  • Almonds
  • Buckwheat
  • Dark Chocolate
  • Peanuts
  • Spinach
  • Black Beans
  • Bananas
  • Avocados

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