Magnesium: The Overlooked Mineral for Eye Health

Magnesium is one of the most essential yet commonly deficient minerals in the body. It plays a key role in muscle and nerve function, blood sugar balance, heart health, stress regulation, and energy production.

Despite its importance, many people aren’t getting enough—and when I run nutritional testing, low or borderline magnesium levels are one of the most common insufficiencies I see.

So why does magnesium matter, and how can you make sure you’re getting enough?

The Many Benefits of Magnesium

1. Blood Sugar & Metabolic Health

Magnesium plays a vital role in insulin function and glucose metabolism, helping to keep blood sugar levels stable. Low magnesium is linked to insulin resistance, which increases the risk of type 2 diabetes, metabolic syndrome, and other chronic conditions.

Since metabolic health is strongly connected to AMD progression, ensuring good magnesium levels is an important factor in overall eye health.

2. Blood Pressure & Heart Health

Magnesium helps relax blood vessels and regulate blood pressure. Studies show that adequate magnesium intake can help lower high blood pressure, reducing the strain on the cardiovascular system. Since poor circulation can affect the tiny blood vessels in the retina, keeping blood pressure in check is another way magnesium can help protect eye health.

3. Stress, Sleep & Nervous System Support

Magnesium is often called "nature’s relaxant" because of its calming effect on the nervous system. It plays a role in GABA production, a neurotransmitter that helps you feel calm and relaxed. Low magnesium can contribute to anxiety, poor stress tolerance, and trouble sleeping.

If you struggle with stress or disrupted sleep, optimising magnesium levels could make a noticeable difference. Stress and poor sleep both contribute to chronic inflammation and poor metabolic health - drivers of AMD.

4. Energy & Mitochondrial Function

Your cells rely on ATP (adenosine triphosphate) for energy, and ATP needs magnesium to be activated. This makes magnesium essential for energy production at the mitochondrial level.

Since mitochondrial dysfunction is linked to AMD progression, ensuring that retinal cells have the energy they need to function efficiently is another way magnesium supports eye health.

5. Muscle Function & Recovery

If you suffer from muscle cramps, tension, or spasms, magnesium might be the missing piece. It helps relax muscles and prevent cramps, making it important for both daily movement and exercise recovery.

Why Is Magnesium Deficiency So Common?

Even if you eat a relatively healthy diet, you may not be getting sufficient magnesium to meet your needs. Reasons include:

• Soil depletion – Farming practices have stripped magnesium from the soil, meaning food naturally contains less.

• High sugar and processed food intake – Magnesium is used up quickly when blood sugar is unstable.

• High intakes of caffeine

• Chronic stress – Stress depletes magnesium, increasing the need for more.

• Certain medications – Acid blockers, diuretics, and some diabetes medications reduce magnesium absorption.

• High zinc supplementation – Zinc competes for absorption with magnesium and other minerals

• Age-related changes – Magnesium absorption declines as we get older.

  
  

Since magnesium is involved in so many critical functions, even a mild deficiency can contribute to issues like fatigue, poor sleep, blood sugar swings, and muscle cramps.

How to Increase Magnesium Intake Naturally

The best way to support magnesium levels is through food first. Some of the best magnesium-rich foods include:

🥑 Avocados – A great source of magnesium, plus healthy fats for eye and brain health.

🥬 Dark leafy greens – Spinach, Swiss chard, and kale are magnesium powerhouses.

🥜 Nuts & seeds – Pumpkin seeds, almonds, and cashews are particularly rich sources.

🐟 Oily fish – Salmon and mackerel provide both magnesium and omega-3s for eye and heart health.

🍫 Dark chocolate (85% or higher) – A delicious way to get a magnesium boost!

🥦 Legumes – Lentils, chickpeas, and black beans are great plant-based sources.

🌾 Whole grains – Quinoa and buckwheat provide magnesium while being naturally gluten-free.

While these foods are excellent sources, some people struggle to meet their magnesium needs through diet alone—especially if they have digestive issues, high stress, or increased magnesium loss through medications. That’s where supplements can be helpful.

Magnesium Supplements: Which Type Is Best?

Not all magnesium supplements are absorbed in the same way. Some are better for energy, while others are more relaxing or have an effect on the gut.

Here’s a quick breakdown of the most common forms of magnesium and their benefits:

✅ Magnesium Glycinate – Highly absorbable, gentle on digestion, and great for relaxation, stress, and sleep.

✅ Magnesium Malate – Supports energy and mitochondrial function, making it a good choice for fatigue.

✅ Magnesium Taurate – Beneficial for heart health and blood sugar regulation.

✅ Magnesium Threonate – Crosses the blood-brain barrier, helpful for cognitive function.

✅ Magnesium Citrate – Well absorbed but can have a laxative effect, making it useful for constipation.

✅ Magnesium Oxide – Poorly absorbed and mostly used as a short-term remedy for constipation.

How Much Magnesium Do You Need?

The general recommended daily intake for magnesium is:

• Men: 300-400mg per day

• Women: 270-320mg per day

  
  

If supplementing, doses between 200-400mg per day are common, depending on individual needs. However, too much magnesium can cause side effects that may or may not be desirable, such as a laxative effect or reduced blood pressure, so it’s best to start with a lower dose and increase gradually if needed.

If you have any medical conditions or are on any medications, always consult a professional before starting a new supplement.

Key Takeaways: Why Magnesium Matters for Your Health & Vision

• Magnesium is essential for metabolic health, supporting blood sugar, insulin function, and blood pressure regulation.

• It plays a key role in stress management, sleep quality, and nervous system health.

• Magnesium is needed for ATP production and mitochondrial energy, which is crucial for retinal cell function in AMD.

• Many people are deficient, due to poor diet, stress, medications, and soil depletion.

• Food sources like avocados, leafy greens, nuts, seeds, and oily fish provide natural magnesium.

• Supplements can help, but choosing the right form for you is important and if you have a medical condition or are on medication then it is advisable to seek advice first.

  
  

If you’re wondering whether you’re getting enough magnesium, nutritional testing can help identify deficiencies and guide the best approach for you.

💬 Do you include magnesium-rich foods in your diet? Have you ever noticed a difference from taking a magnesium supplement? Let me know in the comments!