Palm Beach Gardens Fire Rescue Health & Wellness

Magnesium Made Simple

Magnesium doesn’t get as much attention as protein, but it’s one of the most important minerals for firefighters. This underappreciated nutrient plays a role in muscle contraction, energy production, heart rhythm, blood pressure regulation, and stress recovery1. It also helps prevent cramps, supports hydration, and keeps your nervous system steady.

For first responders facing heat, high stress, and limited food options, magnesium often runs low. More than half of the U.S. population is thought to have inadequate intake2, which means plenty of firefighters are likely falling short, too. Over time, not getting enough magnesium can make it harder to recover between calls, stay calm under pressure, and sleep after a busy shift.

Why Firefighters Run Low on Magnesium

Several factors put firefighters and EMS providers at higher risk for magnesium insufficiency:

  • Shift-life eating patterns: Quick meals from fast food or vending machines rarely contain magnesium-rich foods.
  • Chronic stress: Stress hormones can cause an increase of magnesium extracellularly, causing the kidneys to excrete more magnesium3. 
  • Sweating in high heat: Like sodium and potassium, magnesium is an electrolyte lost in sweat during fireground operations.
  • High caffeine intake (>700 mg): Large amounts of coffee or energy drinks can interfere with magnesium absorption in the gut.


Signs of low magnesium may include muscle cramps, fatigue, irritability, poor sleep, anxiety, high blood pressure, or irregular heartbeats1. While deficiency is rare, falling short of daily needs is common.

Food First: Firefighter-Friendly Magnesium Sources

Magnesium-rich foods are the safest and most effective way to increase intake. A few simple options that work in the firehouse or on the go include:

  • Chia seeds added to overnight oats
  • Pumpkin seeds (pepitas) sprinkled on salads
  • Almonds or peanuts as a portable snack
  • Black beans on taco night or in salads
  • Mini-Wheats or Raisin Bran cereal for quick station fuel
  • Baked, roasted, or mashed potatoes with skin

These foods provide magnesium without the GI side effects that can happen with supplements.

When Supplements May Help

For some firefighters, food isn’t enough; especially if sleep, cramping, or high stress continues. Research shows that magnesium supplementation can improve heart rate variability, perceived stress, and sleep quality in stressed but otherwise healthy people3,4.

Common Types of Magnesium

  • Magnesium Glycinate
    • Use: Best absorbed; supports relaxation, stress management, and sleep.
    • Dose: 200–300 mg/day.
  • Magnesium Citrate
    • Use: Supports digestion and muscle function; mild laxative effect.
    • Dose: 200–300 mg/day.
  • Magnesium Oxide
    • Use: Poor absorption; mostly used for constipation relief.
    • Dose: Varies, but often higher doses are required (200-400 mg); not ideal for general supplementation.
  • Magnesium Malate
    • Use: May support energy production and reduce muscle soreness.
    • Dose: 200–300 mg/day.
  • Magnesium Threonate5
    • Use: Crosses the blood-brain barrier; studied for brain health, memory, and sleep quality.
    • Dose: 1,000–2,000 mg/day (to yield lower elemental magnesium).

Timing: Take with food to reduce stomach upset.

Contraindications: talk to your doctor if you are on medications, have low blood pressure, neurological conditions, or kidney disease

Bottom Line

Firefighters deal with long shifts, heat exposure, and stress that can drain magnesium. Start with magnesium-rich foods to keep recovery, performance, and sleep on track. If issues persist, talk with a healthcare provider about whether a supplement is right for you. Magnesium isn’t a magic pill, but it can be a key piece of the puzzle for staying sharp, strong, and ready for the next call.

References

  1. National Institutes of Health. (2022). Magnesium: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#ref
  2. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668
  3. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium status and stress: The vicious circle concept revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
  4. Rawji, A., Peltier, M. R., Mourtzanakis, K., Awan, S., Rana, J., Pothen, N. J., & Afzal, S. (2024). Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: A systematic review. Cureus, 16(4), e59317. https://doi.org/10.7759/cureus.59317
  5. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024 Aug 17;8:100121. doi: 10.1016/j.sleepx.2024.100121. Erratum in: Sleep Med X. 2025 Jun 03;9:100141. doi: 10.1016/j.sleepx.2025.100141. PMID: 39252819; PMCID: PMC11381753.

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