Center for Health & Wellness

The magic of MAGNESIUM

Magnesium is something I’ve been researching a lot lately, much thanks to the seemingly chronic issues that plague so many individuals regarding sleep issues and low energy levels. When recommending natural alternatives to improve sleep and potential causes for fatigue, magnesium is definitely a topic worth talking about!


This mineral is responsible for over 300 critical processes in our body including some big ones such as:

  • Glucose control
  • Bone strength & development
  • Muscle function
  • Blood Pressure regulation
  • Energy production
  • Nerve function

The alarming news is that recent studies have shown that approximately 80% of American’s are deficient in magnesium. These deficiencies can be caused by a number of factors, but a few well-known factors include soil quality and gut quality.  The fact that our crops are not rotated and the soil is not as nutrient-rich as it used to be, means that the magnesium content in our respective plant-based foods is lower than ever before.

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In addition, poor gut health is another contributor to magnesium deficiencies. Absorption issues in the GI tract,  a common problem exacerbated by a toxic diet, medication use, excess sugar or alcohol intake (just to name a few) can all contribute to issues absorbing magnesium from our foods.

Deficiencies can be difficult to diagnose because a blood test won’t typically indicate a problem (since about 99% of magnesium is
stored in our bones, not blood). Here’s some things to watch out for that could be a sign of a magnesium deficiency.

  • Muscle cramps
  • Constant fatigue
  • Muscle twitching and soreness (restless leg syndrome)
  • Difficulty concentrating & remembering things
  • Headaches or migraines
  • Insomnia
  • Osteoporosis
  • Anxiety

The good news is that we can easily get magnesium orally (thru diet and supplementation) or topically (absorbed through the skin). Here are some easy ways to increase your magnesium intake:

*Epsom Salt Soaks (which are typically a compound of Magnesium Sulfate)salt bath

  • Soak in tub of warm (90 degrees) water, not hot
  • Pour 2 cups into warm water
  • Add essential oils to tailor the benefit of the soak
  • Soak 12 minutes for maximum benefit

These soaks are great for:

  • Muscle aches
  • Joint pain
  • Decreasing stress level
  • Eliminating toxins
  • Injuries/ stiffness
  • Constipation

In addition to the soaks, there are plenty of delicious reasons to incorporate more MAGNESIUM RICH FOODS into your diet. Here are some excellent sources to focus on!

Men RDA 400-420 mg & Women RDA 310-320 mg a day

Spinach 1 c: 157 mg (40% DV)

Chard 1 c: 154 mg (38% DV)

Pumpkin seeds 1/8 c: 92 mg (23% DV)

Yogurt or Kefir 1 c: 50 mg (13% DV)

Almonds 1 oz: 80 mg (20% DV)

Black Beans ½ c: 60 mg (15% DV)

Avocado 1 medium: 58 mg (15% DV)

Figs ½ c: 50 mg (13% DV)

Dark Chocolate 1 square: 95 mg (24% DV)

Banana 1 medium: 32 mg (8% DV)

Other nutritious foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

The tolerable upper intake level (UL) for supplemental magnesium is 350 mg/day. Excessive intake of supplemental magnesium can result in adverse effects, especially in individuals with impaired kidney functions. So be sure to get expert advice on the amount of magnesium supplementation you need!