Magnesium: the Summer “Anti-Stress” Mineral You might be Missing

A few Words about Magnesium

Magnesium is an essential mineral involved in critical functions in the human body.

It participates in hundreds of bodily functions, contributing to metabolism, muscle and nerve function, and blood pressure regulation, while in recent years, several studies have highlighted its crucial role in mental well-being and stress combat.

During the summer months, magnesium losses through sweat increase significantly, especially in individuals frequently exposed to high temperatures or exercising in hot environments.

Sweating, combined with insufficient hydration and inadequate magnesium intake through diet, can lead to subclinical or even overt deficiencies, leaving behind signs such as fatigue, irritability, poor sleep quality, and muscle cramps.

In this article, we will explore why magnesium is an ally that should not be missing from your summer self-care plan:

• How it relates to stress and mental well-being
• What are the signs of its deficiency
• Which foods and supplements provide it
• And what you can do to meet your needs

If you often feel tired, have sleep disturbances, or intense anxiety, it might not just be your lifestyle. Perhaps you’re simply… lacking magnesium.

What is Magnesium and What is its Role in the Body?

Magnesium is an essential mineral, necessary for the normal functioning of every cell in the human body. It is found mainly intracellularly, with only ~1% circulating in the plasma, which makes it difficult to estimate its levels through simple blood tests.

Magnesium is involved in fundamental functions such as:

Energy Production (ATP)

Magnesium plays a crucial role in producing the energy our cells need to function properly. This energy is stored in a molecule called adenosine triphosphate (ATP) – we could think of it as the body’s “energy currency”.

However, ATP cannot “work” on its own. To be activated and used by cells, it needs to bind with magnesium. This binding is essential for basic functions such as:

• muscle contraction (e.g., when you move or breathe)
• synthesis of macromolecules, such as proteins and nucleic acids
• transport of nutrients and ions into and out of cells

If there isn’t enough magnesium, ATP remains inactive.

Because of this, the body struggles to use its energy, which can lead to fatigue, reduced endurance, and lack of vitality.

Regulation of Muscle and Nerve Function

Magnesium is essential for the proper functioning of muscles and nerves, as it actively participates in regulating the transport of electrolytes – mainly calcium (Ca²⁺), potassium (K⁺), and sodium (Na⁺) – into and out of cells.

This function is crucial for:

• transmission of nerve signals
• normal muscle contraction and relaxation
• maintaining heart rhythm

Magnesium acts protectively, controlling the entry of calcium into nerve and muscle cells, preventing hyperexcitation that can lead to muscle cramps, tremors, or even arrhythmias.

Simply put, magnesium acts as a regulator — ensuring that nerves and muscles communicate and cooperate smoothly, without nervous tension or muscle disorders.

Blood Pressure Regulation

Magnesium contributes to the maintenance of normal blood pressure levels, affecting the contractility of smooth muscle fibers in blood vessels.

Specifically, magnesium appears to regulate the entry of calcium into smooth muscle fibers. Given that calcium entry leads to muscle contraction, high intracellular calcium levels are associated with the occurrence of hypertension.

Magnesium appears to cause an increase in the efflux of calcium ions from the intracellular to the extracellular space, as well as the movement of calcium from the cytoplasmic space into its intracellular stores (mitochondria and sarcoplasmic reticulum).

This results in a decrease in intracellular calcium concentration and, consequently, vasodilation and the prevention of increased blood pressure.

Meta-analyses have shown that magnesium supplementation (300–500 mg/day) can lead to a moderate but statistically significant reduction in blood pressure, especially in individuals with pre-existing hypertension or inadequate magnesium intake.[1]

Regulation of Glucose Metabolism

Research has shown that adequate magnesium intake is linked to improved insulin sensitivity – meaning cells respond more effectively to insulin, the hormone that helps glucose enter cells from the blood.
When the body has adequate magnesium levels:

• Insulin works better
• Glucose is absorbed more efficiently by cells
• Blood glucose levels remain stable
• Metabolism functions with greater precision

Several prospective studies have shown that magnesium intake is inversely associated with the risk of developing type 2 diabetes.

A meta-analysis including 13 prospective studies showed that for every 100 mg/day increase in magnesium intake, the risk of developing type 2 diabetes decreased by 14%.[2]

What is the Relationship between Magnesium and Stress – the Vicious Cycle

Magnesium and stress have a bidirectional relationship that, if not recognized, can lead to a vicious cycle of physical and mental exhaustion.

When the body is exposed to physical or psychological stress, cortisol production increases, leading to:

• Magnesium loss through urine (increased renal excretion)
• Decreased intracellular magnesium concentration

The result is that the more stress one experiences, the greater the magnesium loss.

On the other hand, low magnesium levels are associated with stress – leading to fatigue, insomnia, irritability, nervousness, and cognitive dysfunction.[3]

Clinical studies and meta-analyses have shown that magnesium supplementation can contribute to improving anxiety, mood, and sleep, especially in individuals with low magnesium levels or deficiency. Specifically, a randomized clinical trial showed that magnesium supplementation (248 mg of magnesium daily for 6 weeks) led to a statistically significant reduction in anxiety levels and depressive symptoms in adults in just 6 weeks.[4]

The mechanism of action of magnesium is related to the regulation of excitatory and inhibitory neurotransmitters.

• It enhances the action of GABA (gamma-aminobutyric acid) – the brain’s main calming neurotransmitter, which helps reduce stress, promote calmness, and improve sleep.
• It inhibits the action of glutamate – the main excitatory neurotransmitter that causes hyperexcitation of nerve cells, anxiety, irritability, and insomnia.

Warning Signs of Magnesium Deficiency

Magnesium deficiency can manifest with various symptoms, which often go unnoticed or are attributed to other causes. These signs affect both the body and mood, and tend to worsen in summer due to increased losses from sweating and inadequate hydration.

Physical symptoms:

• Muscle cramps (especially at night or after exercise)
• Numbness and tingling in the extremities
• Tremors or muscle spasms
• Fatigue or feeling exhausted throughout the day
• Cardiac arrhythmias

Neuropsychiatric symptoms:

• Increased anxiety or feeling of tension for no apparent reason
• Irritability or emotional instability
• Sleep disturbances or difficulty falling asleep
• Mood swings or mild depressive symptoms

Magnesium Sources Supplements

Magnesium can be obtained both from diet and through appropriate supplements, depending on the needs of each individual.

Among natural sources, particularly rich in magnesium are:

• Whole grains, such as oats, whole wheat bread, brown rice
• Legumes, such as dried beans
• Green leafy vegetables, such as lettuce, spinach
• Nuts and seeds, such as almonds, walnuts, pumpkin seeds, sunflower seeds, etc.
• Banana
• Dark chocolate

During periods of increased needs or in cases of deficiency, magnesium supplementation can prove beneficial. Various forms exist, each with different advantages:

• Magnesium citrate: Has high bioavailability and a mild laxative effect, often recommended for constipation or gastrointestinal discomfort.
• Magnesium glycinate: Is a gentle form, suitable for individuals with a sensitive gastrointestinal system and particularly useful for managing anxiety, insomnia, and irritability.
• Magnesium L-threonate: Appears to have the ability to cross the blood-brain barrier and is being investigated for its potential action in improving cognitive function and memory.

In any case, you should consult your treating physician and dietitian to guide you appropriately. Dietary supplements cannot replace a healthy and balanced diet. Their purpose, as stated by their name, is to supplement the diet and cover any gaps that may exist in it.

Their use should only be done in consultation with your treating physician, who is the most competent person to evaluate the benefits and risks of their consumption and in conjunction with your clinical picture.

Practical Tips and Summer Strategy for Optimal Magnesium Intake

In summer, due to high temperatures and increased sweating, the body tends to lose more electrolytes — including valuable magnesium. If we don’t ensure its sufficiency, signs such as muscle cramps, fatigue, nervousness, or sleep disturbances may appear.

Here are simple but essential tips to keep your levels stable:

• Hydrate smartly

Prefer natural mineral waters containing magnesium and potassium – ideally over 50 mg/L of magnesium. It’s an easy way to mildly boost your body’s reserves, especially on hot days or after exercise.

• Put magnesium on your plate

Incorporate magnesium-rich foods daily, such as:

• Seeds (pumpkin, chia)
• Nuts (almonds, cashews)
• Legumes
• Green leafy vegetables (e.g., spinach)
• Bananas
• Dark chocolate (>70%)

This way, you naturally cover your needs without necessarily resorting to supplements.

• Choose a supplement based on your needs

If there’s a reason for a supplement, choose the appropriate form:

• Magnesium glycinate → for anxiety, insomnia, or stomach sensitivity
• Magnesium citrate → for constipation or when quick absorption is needed
• Magnesium L-threonate → for memory and cognitive function support
• Divide the dose throughout the day

For better tolerance and absorption, it is preferable to divide the dose into morning and evening. Absorption is more effective in smaller quantities, while the risk of gastrointestinal discomfort is reduced.

Conclusion

Magnesium is a vital mineral for our body. Without it, energy is not utilized properly, muscles do not relax, the nervous system becomes overstimulated, and mental well-being is disrupted.

Especially during the summer months, magnesium sufficiency becomes even more important: high temperatures and increased sweating can intensify its loss and burden your overall endurance.

The good news is that prevention is in your hands. With smart dietary choices, proper hydration, and—where needed—targeted supplementation, you can protect your energy, mood, and well-being.

Don’t ignore the signs. Anxiety, fatigue, or cramps may not just be “seasonal” — it might be your body whispering that it’s missing magnesium.

Bibliography

[1]Zhang X, Li Y, Gobbo L, Rosanoff A, Wang J, Zhang W, Song Y. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016, 68(2):324-33. doi: 10.1161/HYPERTENSIONAHA.116.07664.

[2] Dong J, Xun P, He K, Qin L. Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies. Diabetes Care. 2011,34(9):2116-22. doi: 10.2337/dc11-0518.

[3] Boyle N, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017, 9(5):429. doi: 10.3390/nu9050429.

[4] Tarleton Ε, Littenberg Β, MacLean C, Kennedy A, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017, 12(6): e0180067.doi: 10.1371/journal.pone.0180067.