Magnesium in mid-life

Why it matters and what you can do

Magnesium doesn’t tend to get the limelight like calcium or vitamin D – but it really should. 

Especially in midlife, when our bodies are changing and adapting, magnesium plays a starring role in keeping things ticking over smoothly. 

Think of it as the quiet hero in the background – working hard but rarely talked about.

What does magnesium actually do?

It’s involved in over 300 biochemical reactions in the body. 

It helps with muscle function (including the heart), nervous system regulation, energy production, and even the building of healthy bones. 

It also supports better sleep, eases tension, and helps balance blood sugar.

Why does it become more important in midlife?

As oestrogen levels decline, our ability to absorb and retain magnesium can drop. 

Stress – whether physical, emotional, or hormonal – can also burn through our stores. 

Add in busy lives, disrupted sleep, and a tendency to put ourselves last, and it’s easy to see why many women find themselves unknowingly running low.

What might a magnesium deficiency look like?

• Muscle cramps or twitching
• Low energy or fatigue
• Sleep issues
• Headaches or migraines
• Mood swings or increased anxiety
• Brain fog
   

Sound familiar? 

You’re not alone.

How can we help ourselves?

Luckily, boosting magnesium isn’t complicated.

Through food

• Dark leafy greens (like spinach and kale)
• Nuts and seeds (pumpkin seeds are amazing)
• Whole grains
• Dark chocolate (yes, really!)
• Legumes and avocado
  
   

Through supplements

Not all magnesium supplements are created equal. 

Magnesium glycinate is a gentle, calming form that can help with sleep and anxiety. 

Magnesium citrate is often used for digestion. 

A good practitioner can guide you to what’s right for you – always worth a chat before diving in.

Through the skin

Epsom salt baths or magnesium sprays can be lovely ways to absorb it topically. 

It’s especially helpful if digestion is an issue.

Final thoughts

Magnesium is one of those quiet cornerstones of wellness – especially in midlife. 

It’s not about fads or fixes; it’s about tuning in to what our body needs and supporting it in ways that are simple and sustainable.

Sam ‘using magnesium balm on my feet’ Hobbs