Magnesium and Relaxation: Why This Vital Mineral Is Key to Nervous System Health

Posted by Genna Nelson on

Relaxation is essential to our overall wellbeing, yet for many, achieving a sense of calm can feel out of reach. In a fast-paced world, the demands on both our bodies and minds often leave us searching for ways to unwind. One often-overlooked solution lies in the food we eat. Magnesium, a humble yet powerful mineral, plays an integral role in our ability to relax, both physically and mentally.

In this article, we’ll uncover the science behind magnesium’s role in relaxation and nervous system health, explore how modern agricultural practices have impacted its availability in our food, and share practical tips to help you harness the power of magnesium for better wellbeing.

Magnesium and Relaxation

What Is Magnesium and Why Do We Need It?

Magnesium is a mineral found in every cell of the body and is critical for keeping our systems running smoothly. Since the 1980s, it has been understood that magnesium plays a role in around 300 biochemical reactions. However, recent enzymatic databases reveal that magnesium acts as a cofactor for over 600 enzymes and may serve as an activator for an additional 200 enzymes, solidifying its status as a cornerstone of human biology. Magnesium plays diverse roles , including:

Energy production: It helps convert food into usable energy.


Muscle and nerve function: It regulates the contraction and relaxation of muscles, while also supporting the communication between nerves.


Protein synthesis: Magnesium contributes to building proteins that are essential for growth and repair.


Heart function: It ensures a steady rhythm by supporting the heart’s electrical activity.

Its influence on the nervous system is especially noteworthy. Magnesium helps regulate neurotransmitters—chemical messengers that transmit signals throughout the body—and contributes to a state of calm by modulating the stress response . Without sufficient magnesium, the body can struggle to maintain balance, leading to feelings of physical and mental tension.

Magnesium and Relaxation: The Science

Magnesium is often called the “relaxation mineral” for good reason. Here’s how it works:


Supporting the parasympathetic nervous system: This is the “rest and digest” arm of the nervous system, responsible for promoting calm and recovery. Magnesium helps activate this system, countering the effects of the sympathetic “fight or flight” response.


Regulating GABA production: Magnesium plays a key role in producing gamma-aminobutyric acid (GABA), a neurotransmitter that soothes overactive nerve activity, promoting relaxation and better sleep.


Easing muscle tension: Calcium and magnesium work in tandem; while calcium causes muscles to contract, magnesium allows them to relax. This balance is essential not only for physical comfort but also for preventing muscle cramps or spasms.


Managing stress hormones: Magnesium can influence the release of cortisol, the body’s primary stress hormone. By helping to modulate cortisol levels , magnesium supports a calmer physiological state.


For those who experience difficulty unwinding after a long day or struggle with restless sleep, magnesium’s calming effects can be a game changer.

Magnesium and Relaxation

Where Can We Find Magnesium? A Food-First Approach

Nature provides us with abundant sources of magnesium, particularly in plant-based foods. Incorporating these into your daily diet can help ensure you meet your body’s needs.


Here’s a closer look at magnesium-rich foods:

Nuts and seeds: Almonds, cashews, and pumpkin seeds are excellent options. A small handful can provide a substantial magnesium boost.


Leafy greens: Dark leafy vegetables like spinach, kale, and Swiss chard are rich in magnesium and other essential nutrients.

Legumes: Black beans, lentils, and chickpeas are versatile and nutrient-dense staples.


Whole grains: Quinoa, brown rice, and oats are magnesium-rich grains that add fibre to your diet.


Fruits and other sources: Bananas, avocados, and dark chocolate (with 70% or more cocoa) provide magnesium with a touch of indulgence.


Cooking tip: Magnesium can leach into cooking water, so try steaming or roasting vegetables instead of boiling to preserve the mineral content.

Magnesium and Relaxation

The Soil Connection: Why Magnesium Levels Are Declining

In the past, our ancestors likely consumed higher levels of magnesium from their diets thanks to nutrient-rich soil. However, modern farming practices have dramatically altered soil composition, depleting magnesium and other vital minerals. This is largely due to:


Over-farming: Intensive agricultural practices that prioritise yield over soil health.


Chemical fertilisers: These often focus on nitrogen, phosphorus, and potassium, neglecting magnesium replenishment.


Soil erosion: Deforestation has accelerated the loss of topsoil, further reducing its nutrient content.


The result? Even foods naturally rich in magnesium may now contain lower levels of the mineral than they did a few decades ago. For this reason, choosing organic produce or locally grown foods from farmers who prioritise soil health can make a difference.


You can read more about why our grandparent’s diets may have been more nutritious. 

Magnesium and Relaxation

Supporting Relaxation and Balance: Practical Tips

Here are some practical ways to incorporate more magnesium into your daily life:

  • Breakfast boost: Start your day with porridge oats topped with a sprinkle of almonds and slices of banana.
  • Leafy additions: Add spinach or kale to your soups, curries, or pasta dishes.
  • Snack smart: Swap sugary snacks for a handful of pumpkin seeds or a piece of dark chocolate.
  • Legume love: Include lentils or black beans in your meals. They work wonderfully in stews, salads, or side dishes.

Consider preparing meals in advance to ensure magnesium-rich options are always within reach. Over time, these small habits can lead to noticeable improvements in how relaxed and balanced you feel.

Magnesium and Relaxation

Key Reflections

Magnesium is a key player in the body’s ability to relax, unwind, and recharge. Its role in supporting the nervous system, easing muscle tension, and promoting calm makes it an essential mineral for overall wellbeing. However, due to declining soil quality and modern dietary habits, many of us may not be getting enough magnesium from food alone.

By making magnesium-rich foods a regular part of your meals, you can take meaningful steps to support your body’s natural relaxation processes. A sprinkle of pumpkin seeds here, a handful of almonds there—these small changes can add up to big benefits over time.

In prioritising magnesium, you’re not just nourishing your body; you’re nurturing your ability to find balance and calm in an often chaotic world. Why not take the first step today by adding a little more magnesium to your plate?

Your Botanical Super Supplement

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.


Genna Nelson

Genna Nelson

Nutritional Therapist and GN Wellness

← Older Post Newer Post →