The #1 Nutrient to Eat More of If You Have Fibromyalgia

Living with fibromyalgia can be overwhelming, to say the least. Chronic pain, tenderness, stiffness, headaches, sleep disturbances and fatigue are just a few of the symptoms that interfere with daily living. According to the National Fibromyalgia Association, an estimated 10 million Americans are living with fibromyalgia. While getting a diagnosis can be an obstacle, managing symptoms afterward can also be an ongoing challenge.  

Many people with fibromyalgia turn to a combination of medication, nutrition and complementary approaches to manage symptoms and improve their quality of life. There is some evidence that anti-inflammatory diets or plant-based eating patterns may help some with symptom management. But there is one nutrient that stands out for its potential role in supporting several fibromyalgia symptoms: magnesium. “Magnesium is an important mineral that helps with chronic pain, muscle cramps, anxiety and poor sleep,” says Ana Pruteanu, RD. 

While more research on magnesium and fibromyalgia is needed, it remains one of the most popular supplements among people living with fibromyalgia.  Yet, as beneficial as this mineral is, nearly half of us don’t consume enough magnesium-rich foods, according to the National Institutes of Health.

Whether you’re living with fibromyalgia or have a loved one with this condition, here’s how getting enough magnesium may help manage symptoms. 

How Magnesium May Help Fibromyalgia 

The causes of fibromyalgia aren’t fully understood, but it’s likely triggered by a combination of genetic and environmental factors. Symptoms are believed to stem from a disruption in the signaling pathways that transmit and receive pain signals. This leads to a number of symptoms beyond chronic pain, including muscle cramping, anxiety and poor sleep. While magnesium is not a cure for fibromyalgia, it helps support a wide range of symptoms that impact the quality of life for many people living with this condition. 

May Ease Pain

One of the most challenging symptoms of fibromyalgia is widespread chronic pain. Magnesium plays an important role in how strongly we perceive pain. Some research has found that people with fibromyalgia have low levels of this mineral, which could theoretically make pain worse. That’s because magnesium blocks pain receptors in the brain, called NMDA receptors, says Pruteanu. “When magnesium levels are low, these receptors become more active, leading to higher levels of pain,” she explains.

May Promote Muscle Relaxation

Magnesium may also support muscle relaxation, potentially minimizing muscle cramping and related pain. Experts believe it does this by opposing the action of calcium.  “Since calcium triggers muscle contractions, magnesium can help prevent excessive contractions,” says Pruteanu. “This can reduce pain and muscle spasms, which are common symptoms in fibromyalgia.” 

May Ease Stress and Improve Sleep

With increased pain and difficulty with day-to-day activities, stress and fibromyalgia go hand in hand. The link is so profound that research has found that more than 75% of people with fibromyalgia experience stress, and between 60% and 80% have difficulty sleeping. , 

Low magnesium levels may make symptoms worse by increasing stress and pain. They may also interfere with the production of melatonin, a hormone that plays an important role in sleep quality and duration. In one small study, a daily magnesium supplement helped reduce fibromyalgia-related pain. It also significantly lowered stress levels in people with fibromyalgia with mild to moderate stress. Larger clinical trials are needed, but the results suggest magnesium may help ease stress and pain, which may support better-quality sleep. 

Tips to Add More Magnesium to Your Routine

Eating magnesium-rich foods may be a helpful way to alleviate some fibromyalgia symptoms. As there are no official recommendations for the exact amount of magnesium for people with fibromyalgia, the 420-milligram Daily Value is a good goal. 

These strategies can help you get the magnesium you need.

• Add nuts and seeds to your meals and snacks: Almonds, cashews, peanuts, pumpkin seeds and chia seeds are all good sources of magnesium. “Sprinkle pumpkin seeds on your yogurt or salad, or add chia seeds to your favorite smoothie,” says Pruteanu. For an easy magnesium boost, include almonds in a healthy snack. Or, whip up our Cocoa-Chia Pudding with Raspberries. It provides 25% of the DV per serving!
• Swap in whole grains for refined grains: Refined grains are stripped of vitamins and minerals during processing, including magnesium. Swap out foods like white bread and rice for grains in their whole form. Start your day with a bowl of overnight oats (if you need ideas, we have 30 overnight oat recipes to choose from!). Enjoy a sandwich on whole-wheat sourdough bread for lunch or try a Roasted Salmon & Broccoli Rice Bowl for dinner. 
• Add in spinach: Spinach is rich in magnesium as well as other essential nutrients. Stir sautéed spinach into scrambled eggs or an Egg, Spinach & Cheddar Breakfast Sandwich, order a spinach salad for lunch or try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan for dinner (it takes just 25 minutes to make!)
• Toss in beans: Black beans, edamame and kidney beans are all good sources of magnesium. Snack on some Edamame with Aleppo Pepper, add beans to tostadas, fajitas or burrito bowls or whip up a big batch of Sausage & Kidney Bean Chili.
• Consider a magnesium supplement: If you struggle to get enough magnesium from food alone, talk to your health care professional about a magnesium supplement and the form and dose that’s best for your unique needs. 

The Bottom Line

Fibromyalgia affects millions of people and has a wide range of symptoms that can interfere with daily living. While magnesium isn’t a cure, it may support your body and help ease common fibromyalgia-related symptoms including chronic pain, muscle cramps, stress and poor sleep. As helpful as this mineral may be, most of us don’t get enough of it in our diets. You can boost your magnesium intake by eating more nuts, seeds, greens, beans and whole grains. However, if you’re concerned you still may not be consuming enough magnesium, speak with your health care provider to find out if a supplement is right for you.