What Magnesium Does for Your Body: Dr. Helen Dion on Sleep, Stress, and Energy

If you’ve ever come to me wondering why you feel tired all the time or why your muscles twitch for no clear reason, you’re not alone. One possible answer—magnesium—is often overlooked, yet it plays a vital role in how your body and mind function. As a family doctor here in Calgary, I want to help you understand what magnesium does, who might be missing out, and when it’s worth looking into.

What Is Magnesium and Why Is It Important?

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a crucial role in:

• Muscle contraction and relaxation
  
• Nerve function
  
• Bone strength
  
• Blood sugar regulation
  
• Blood pressure control
  
• Energy production
  

It even influences your sleep cycle, mood, and how your body handles stress. I often describe magnesium as a “background worker”—you don’t notice it when everything’s running smoothly, but when it’s lacking, symptoms start to show.

Are You Getting Enough Magnesium?

The recommended daily intake of magnesium is 320 mg for women and 420 mg for men. While many people meet these needs through a balanced diet, certain factors can increase the risk of deficiency:

• Gastrointestinal issues (e.g., Crohn’s or celiac disease)
  
• Type 2 diabetes
  
• Use of certain medications like proton pump inhibitors or diuretics
  
• Older age
  

Signs You Might Be Low on Magnesium

Magnesium deficiency can manifest in various ways:

• Muscle cramps or twitches
  
• Fatigue or weakness
  
• Numbness or tingling
  
• Trouble sleeping
  
• Mood changes or anxiety
  
• Irregular heartbeat (in more severe cases)
  

If you’re experiencing these symptoms, it’s essential to consult with a healthcare provider for proper evaluation.

Natural Sources of Magnesium

Fortunately, magnesium is found in many foods—especially whole, plant-based ones. Some of my favorite patient-friendly sources include:

• Leafy greens (spinach, Swiss chard)
  
• Nuts and seeds (pumpkin seeds, almonds)
  
• Legumes (black beans, chickpeas, lentils)
  
• Whole grains (brown rice, quinoa)
  
• Dark chocolate (in moderation!)
  

For many people, a varied diet rich in whole foods is enough to meet daily needs.

Should You Take a Magnesium Supplement?

If you’re eating well and feel good, chances are you’re getting what you need. But in some cases—like ongoing muscle cramps, poor sleep, or confirmed low levels in bloodwork—I may recommend a supplement.

If you’re thinking about taking magnesium, it’s important to choose the right type and dose. Magnesium glycinate and citrate are more easily absorbed and less likely to cause stomach upset compared to magnesium oxide. Most people don’t need more than 350 mg from supplements unless otherwise directed.

Please don’t self-prescribe high doses of magnesium—it can lead to diarrhea, low blood pressure, or even heart rhythm changes at excessive levels.

Can Magnesium Help With Sleep or Stress?

Yes, and no. There’s growing evidence that magnesium may help with mild anxiety, better sleep quality, and even PMS symptoms—but it’s not a magic fix. If you’re struggling with sleep or stress, I recommend a whole-person approach that may include magnesium, but also looks at habits, mood, and underlying conditions.

Final Thoughts from Dr. Dion

Magnesium might not be the flashiest nutrient out there, but it’s essential to how your body works every day. If you’ve been feeling off, or you’re curious about whether magnesium might help with symptoms like sleep trouble or muscle tension, let’s talk about it together.

You don’t need to figure it out alone—I’m here to help you decide what’s right for your body and your health goals.

Let’s Talk About Your Health

If you’re unsure whether you’re getting enough magnesium, or if you have questions about your diet, symptoms, or supplements, book an appointment with me at Country Hills Medicentres or Mount Royal Medicentres here in Calgary. I’m currently welcoming new and returning patients—and I’m happy to help you build a wellness plan that fits your life.

Primary Practice Location:
Country Hills Medicentres
5149 Country Hills Blvd NW, Suite 220, Calgary, AB, T3A 5K8
📞 (403) 241-8848
🔗 https://www.medicentres.com/medicentre-locations/country-hills-medicentre/

Additional Practice Location:
Mount Royal Medicentres
1032 17 Ave SW, Suite 3, Calgary, AB, T2T 0A5
📞 (403) 229-1771
🔗 https://www.medicentres.com/medicentre-locations/mount-royal-medicentre/

Let’s Connect and Take the First Step

Visit Medicentres.com or drhelendion.ca to schedule your appointment at the location that works best for you.

For ongoing health tips, updates, and to connect with Dr. Dion, follow her on Facebook, Instagram and LinkedIn, or visit drhelendion.ca.

Disclaimer

The content on drhelendion.ca is intended for informational purposes only. No content on this site, regardless of its date, should be considered a substitute for professional medical advice, diagnosis, or treatment from your doctor or other qualified clinician.