Magnesium, A forgotten mineral.

I am a huge advocate in making sure your body is equipped with vitamins & minerals. Having a deficiency in one or multiple areas of these can cause one some serious health issues. Feeling bad, run down, anxious, headaches etc… Can all be things caused by having a deficiency in a vitamin/mineral? Magnesium is often forgotten about as being important simply because people are totally unaware of all of the health benefits it brings to the table. If you want to relax, perform better, have more energy, and a healthier heart, you need to make sure you have the appropriate amount of Magnesium.

Could you be deficient in Magnesium? Let’s find out!  


  • leg cramps
  • insomnia
  • muscle pain
  • anxiety
  • high blood pressure
  • type 2 diabetes
  • fatigue
  • migraines
  • osteoporosis

Other health challenges that have been linked to a magnesium deficiency include:

  • hormone imbalance and PMS
  • fibromyalgia
  • heart attack
  • constipation
  • tension or migraine headaches
  • depression

Most people at risk for a Mg deficiency:

  • people with GI aliments
  • type 2 diabetics
  • elderly
  • alcoholics

Benefits of Mg:

  • higher energy levels
  • calms nerves
  • improves sleep
  • eases constipation
  • revilves muscle aches
  • regulates nutrients
  • supports heart
  • prevents migraines
  • bone health


  • Magnesium Chelate — a form of magnesium that bonds to multiple amino acids and is in the same state as the food we consume and highly absorbable by the body.
  • Magnesium Citrate — is magnesium with citric acid, which has laxative properties, and is often taken for constipation.
  • Magnesium Glycinate — is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
  • Magnesium Threonate — is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
  • Magnesium Chloride Oil — this form of magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption, this is the best form of magnesium to take.

– ***Magnesium oil is a great way to help ease aches and pains by applying to the abdominal area, or area of pain. Another great way to help calm yourself or even hyper active kids down would be by applying magnesium oil to the back of the neck allowing it to absorb through the skin.

-*** Epsom salt baths: By boosting your internal magnesium levels through external use of Epsom salt, you can help improve or ward off many avoidable health ailments.

Ways to get more magnesium into your diet: 

  • spinach
  • chard
  • pumpkin seeds
  • yogurt/ kefir ( Amasi)
  • almonds
  • black beans
  • avocados
  • figs + fiber/enzymes
  • dark chocolate 70%+
  • bananas

Supporting supplements for optimizing magnesium:

  • probiotics
  • calcium
  • vitamin D3 + K2
  • bone broth (bone broth has the same protein in the bones that our bones have)
  • Some of the major functions that require magnesium are: 
  • protein synthesis
  • nerve function
  • blood sugar control
  • neurotransmitter release
  • blood pressure regulation
  • energy metabolism
  • production of the antioxidant glutathione

Absorption blockers: 

  • phytic acid foods (soy, gluten)
  • high oxalate foods
  • some medications
  • alcohol
  • crash dieting
  • estrogen dominance
  • high cortisol
  • sugary diets

Dosage reccomendations:

Hover around the 300–400 milligrams amount and consult your natural health physician if you experience any disturbances in your GI tract.


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