Magnesium Matters
Choosing the Right Type for Muscle, Mood, and Movement
At SOMA Movement Studio, we talk a lot about alignment, breath, and body awareness—but one behind-the-scenes mineral supports all of those things: magnesium. Whether you’re working on muscle recovery, nervous system regulation, or managing stress, magnesium plays a vital role.
Amazingly, most of us in America in 2025 are magnesium deficient even with access to fortified foods. Supplementation might be necessary and with so many forms of magnesium on the market, it’s easy to get overwhelmed. Not all types are created equal—and different formulations serve different purposes.
Let’s explore how magnesium works in the body, how it relates to your Pilates practice, and what the different types are best known for.
Why Magnesium Is So Important
Magnesium is involved in over 300 biochemical reactions in the body. It supports energy production, protein synthesis, blood sugar regulation, nerve function, and muscle contraction and relaxation. It also plays a critical role in bone health, hormone balance, and the functioning of your heart and brain.
Unfortunately, many adults are mildly deficient in magnesium due to stress, poor soil quality, processed foods, and caffeine or alcohol intake—all of which deplete this essential mineral.
Magnesium as a Muscle Relaxant
If you’ve ever experienced post-workout tightness, twitchy muscles, or nighttime leg cramps, magnesium may be part of the solution. It works by blocking calcium uptake in the muscles, which allows muscle fibers to relax after contracting.
In Pilates—where precision and fine motor control matter—magnesium can be a supportive tool in reducing unnecessary tension, easing cramping, and helping your muscles recover more gracefully between sessions.
Magnesium and the Nervous System
Magnesium has a calming effect on the central nervous system, particularly through its influence on GABA, a neurotransmitter responsible for slowing down nerve activity and promoting relaxation. It also helps regulate the HPA axis, which governs the body’s stress response.
This makes magnesium a powerful ally for nervous system regulation—especially if you’re feeling anxious, overstimulated, or depleted after long days of screen time or high-output living.
Magnesium and Cortisol Regulation
Chronic stress elevates cortisol, your body’s primary stress hormone. High cortisol over time can interfere with sleep, muscle repair, digestion, and mood. Magnesium helps regulate cortisol by calming the nervous system and supporting the adrenals. Some studies have even shown that magnesium supplementation may reduce cortisol levels in people under chronic stress.
For clients using Pilates as a path to stress relief and nervous system balance, magnesium can offer behind-the-scenes support that complements mindful movement.
Magnesium and Muscle Spasm in Pilates
Some clients find that during deep engagement work—like core-focused bridging, feet on the footbar or push-through bar, or Wunda Chair holds—they experience muscle spasms or cramping. This may be due to a magnesium deficiency, especially when hydration and electrolytes are out of balance.
Adding magnesium through food or supplementation may help reduce spasm and improve muscle responsiveness, making your Pilates practice smoother and more sustainable.
Types of Magnesium: Which Is Right for You?
There are many forms of magnesium, and each one has a slightly different effect:
Magnesium Glycinate – Gentle on the stomach, highly absorbable, and calming to the nervous system. Ideal for anxiety, sleep support, and muscle recovery.
Magnesium Citrate – Well absorbed but has a laxative effect in higher doses. Often used for constipation or short-term relief of tightness.
Magnesium Malate – Good for energy production and muscle recovery. May be beneficial for people with muscle fatigue or fibromyalgia.
Magnesium Threonate – Crosses the blood-brain barrier and may support cognitive function and mood. A favorite for brain fog or nervous system dysregulation.
Magnesium Chloride or Sulfate – Found in topical sprays or Epsom salts. Absorbed through the skin to help with local muscle soreness and relaxation.
A Note on Supplement Safety
While magnesium is generally well tolerated, it’s always best to consult your primary care provider before starting any new supplement—especially if you have underlying health conditions or take medications. Your provider can help determine which form and dose are best for your individual needs.
Final Thought
Magnesium might not get as much attention as protein or vitamins, but it plays a quiet, essential role in how you move, recover, and feel in your body. When paired with a mindful movement practice like Pilates, it can help ease tension, support deeper breath, reduce cramps, and calm the nervous system.
So if you’ve been feeling tight, twitchy, or worn thin, it might be time to tune into this subtle but powerful mineral. Sometimes the support we need is already within reach—just waiting to be absorbed.