Magnesium: Benefits, Deficiency Signs and the Best Supplements

By Dr (TCM) Attilio D'Alberto | Traditional Chinese Medicine Practitioner, Wokingham

Magnesium is the fourth most abundant mineral in the human body and a cofactor in over 300 enzymatic reactions. Despite this, surveys consistently show that a significant proportion of UK adults do not meet their recommended daily intake, and subclinical deficiency is one of the most common and overlooked nutritional shortfalls. In traditional Chinese medicine, magnesium’s physiological roles map closely onto the functions of several key organ systems — particularly the Heart, Spleen and Liver — making it directly relevant to many of the conditions treated with acupuncture and Chinese herbs.

What does magnesium do?

Magnesium is essential for:

1. Nervous system regulation — magnesium acts as a natural NMDA receptor antagonist, blocking excitatory glutamate activity and calming neuronal firing; this is the mechanism underlying its role in anxiety, sleep and migraine prevention
2. Muscle relaxation — calcium causes muscle contraction; magnesium enables relaxation; deficiency produces muscle cramps, spasm, restless legs and tension headaches
3. Cardiovascular function — magnesium maintains normal heart rhythm, regulates vascular tone and blood pressure, and reduces arterial stiffness; low magnesium is independently associated with hypertension and cardiovascular risk
4. Blood sugar regulation — magnesium is required for insulin receptor signalling; deficiency impairs insulin sensitivity and is strongly associated with type 2 diabetes risk
5. Energy production — magnesium is essential for ATP (adenosine triphosphate) synthesis in the mitochondria; deficiency contributes to fatigue and chronic fatigue
6. Bone health — approximately 60% of the body’s magnesium is stored in bone; it is as important as calcium and vitamin D for bone mineralisation
7. Hormone regulation — magnesium modulates cortisol release, supports progesterone production and regulates the oestrogen receptor; deficiency worsens PMS symptoms, menstrual cramps and menopausal symptoms

Signs of magnesium deficiency

1. Muscle cramps, twitches or spasms — particularly in the calves, feet or eyelids
2. Restless legs — magnesium deficiency is one of the most common correctable causes of restless leg syndrome
3. Poor sleep — difficulty falling asleep or staying asleep, particularly in the early morning; magnesium activates the parasympathetic nervous system and GABA receptors essential for sleep onset
4. Anxiety and nervous tension — low magnesium raises sympathetic nervous system activity and cortisol, producing a state of chronic low-grade stress reactivity
5. Migraines — magnesium deficiency is found in approximately 50% of migraine sufferers during attacks; low magnesium promotes cortical spreading depression and neurovascular inflammation
6. Fatigue and low energy — impaired ATP production produces generalised energy depletion disproportionate to activity level
7. Constipation — magnesium draws water into the colon and stimulates peristalsis; deficiency slows gut motility
8. Heart palpitations — low magnesium destabilises the cardiac membrane potential, producing ectopic beats, palpitations and arrhythmia tendency

Magnesium in TCM

Although Chinese medicine does not use nutrient terminology, magnesium’s physiological effects correspond closely to the functions of several TCM organ systems. Its role in calming the nervous system and enabling sleep corresponds to the Heart’s function of housing and anchoring the Shen (Mind-Spirit) — deficiency produces exactly the Heart Yin deficiency and Heart-Shen disturbance pattern that causes anxiety and insomnia in TCM. Its role in muscle relaxation and preventing cramps corresponds to the Liver’s function of nourishing the sinews — Liver Blood deficiency in TCM produces cramping, spasm, restless legs and tremor through the same mechanism as magnesium deficiency. Its role in energy production and bowel motility corresponds to Spleen Qi, which governs transformation and transport — depleted Spleen Qi produces the fatigue, constipation and poor assimilation of nutrients that characterise magnesium deficiency states.

Patients with TCM patterns of Heart Yin deficiency, Liver Blood deficiency or Spleen Qi deficiency are therefore good candidates for magnesium supplementation alongside acupuncture and Chinese herbal treatment, as deficiency at the biochemical level undermines the clinical response to TCM.

Types of magnesium supplement

Not all magnesium supplements are equally absorbed. The form matters considerably:

1. Magnesium glycinate (bisglycinate) — the best tolerated and most bioavailable form for most purposes; glycine has its own calming, sleep-supporting properties; the preferred form for anxiety, insomnia, PMS and general deficiency; least likely to cause loose stools
2. Magnesium malate — the malate form supports energy production via the citric acid cycle; preferred for fatigue, fibromyalgia and chronic fatigue syndrome; well tolerated
3. Magnesium citrate — good bioavailability; mild laxative effect at higher doses; useful when constipation is a co-symptom
4. Magnesium taurate — the taurate form is particularly relevant to cardiovascular health; taurine supports heart rhythm regulation and has independent cardioprotective effects; preferred for hypertension and palpitations
5. Magnesium oxide — the most common and cheapest form in supermarket supplements; poorly absorbed (only ~4% bioavailability); not recommended for systemic deficiency
6. Magnesium L-threonate — crosses the blood-brain barrier more effectively than other forms; emerging evidence for cognitive function and neuroprotection; highest cost

For most patients, magnesium glycinate 200–400mg elemental magnesium daily is the standard starting dose, taken in the evening to support sleep. A full therapeutic response typically requires 4–8 weeks of consistent supplementation to replete tissue stores.

Food sources of magnesium

The richest dietary sources are dark leafy greens (spinach, Swiss chard), pumpkin seeds, dark chocolate (70%+), almonds, cashews, legumes (black beans, edamame), wholegrains (oats, brown rice, quinoa) and oily fish. Modern food processing removes significant magnesium from refined grains; intensive farming has also reduced the magnesium content of soil and therefore of vegetables compared to historical levels, which partly explains the widespread inadequacy of dietary intake.

See also: Anxiety treatment | Insomnia treatment | Migraine treatment | Restless legs syndrome | Acupuncture and Chinese herbs for PMS

To discuss nutritional support alongside acupuncture and herbal treatment at my clinic in Wokingham, contact me or book a consultation.

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