The answer is likely “Yes” that you are deficient in Magnesium.
Magnesium is the eighth most abundant mineral on earth, and the third most abundant in sea water. More importantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.
Magnesium isn’t just abundant in the body, but vitally important too. As this article explains:
Every single cell in the human body demands adequate magnesium to function, or it will perish. Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, well functioning detoxification pathways and much more depend upon cellular magnesium sufficiency. Soft tissue containing the highest concentrations of magnesium in the body include the brain and the heart—two organs that produce a large amount of electrical activity, and which can be especially vulnerable to magnesium insufficiency.
Proper magnesium ratios are important for the body to correctly use calcium in the cells. Even a small deficiency can lead to a dangerous calcium imbalance and lead to problems like calcification and cell death. This manifests itself with symptoms like heart trouble, migraine headaches, muscle cramps and premenstrual cramping.
Where Has All The Magnesium Gone?
Unfortunately, most modern farming processes tax the soil, depleting it of its natural magnesium. On top of that, many hybrids are selectively bred to survive low levels of magnesium and most conventional fertilizers use nitrogen, potassium, and phosphorus, and do nothing to replenish magnesium levels.
Water was once a good source of magnesium, but now:
Fluoride in drinking water binds with magnesium, creating a nearly insoluble mineral compound that ends up deposited in the bones, where its brittleness increases the risk of fractures. Water, in fact, could be an excellent source of magnesium—if it comes from deep wells that have magnesium at their source, or from mineral-rich glacial runoff. Urban sources of drinking water are usually from surface water, such as rivers and streams, which are low in magnesium. Even many bottled mineral waters are quite low in magnesium, or have a very high concentration of calcium, or both.
These additional dietary factors can also deplete magnesium:
- Consumption of caffeine
- Consumption of sugar (It takes 28 molecules of magnesium to metabolize a single glucose molecule! source)
- Consumption of processed food
- Consumption of alcohol
- Consumption of produce from depleted soil
- Consumption of foods high in phytic acid
Additionally, drugs like birth control pills, hypertension medicine, diuretics, insulin, and certain antibiotics (among others) deplete magnesium levels. Sweating often from exercise or other causes can also deplete magnesium.
What Does Magnesium Do?
Magnesium is necessary for hundreds of functions within the body, but is especially important for:
- Gives rigidity AND flexibility to your bones (more important than Calcium in many cases)
- Increases bioavailability of calcium
- Regulates and normalizes blood pressure
- Prevents and reverses kidney stone formation
- Promotes restful sleep
- Helps prevent congestive heart failure
- Eases muscle cramps and spasms
- Lowers serum cholesterol levels and triglycerides
- Decreases insulin resistance
- Can prevent atherosclerosis and stroke
- End cluster and migraine headaches
- Enhances circulation
- Relieves fibromyalgia and chronic pain
- Treats asthma and emphysema
- Helps make proteins
- Encourages proper elimination
- Prevents osteoporosis
- Proper Vitamin D absorption
- protection from radiation
- To aid weight loss
- Lessen or remove ADD or ADHD in children
- in proper digestion of carbohydrates
- emerging evidence is showing a preventative role in many cancers
- (source)
Even though magnesium deficiency is rarely addressed in medical settings, the National Institutes of Health website states that:
Some observational surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease [50-51]. In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of having a stroke [52]. There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications after a heart attack [4]. These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system.
Are You Low in Magnesium?
As I said above, the answer is likely ‘yes’ in today’s world, as over 80% of tested adults are. Unfortunately, blood tests are relatively ineffective in gauging magnesium levels as less than 1% of magnesium is in the blood.
Low magnesium levels are often diagnosed by symptoms alone, and the following symptoms can point to low magnesium levels:
- Inability to sleep or insomnia
- Irritability
- Sensitivity to noise
- Mental disturbances
- Anxiety, depression or restlessness
- Muscle soreness or spasms
- Infertility or PMS
- High levels of stress
- Headaches
- Heart “flutters” or palpitations
- Fatigue or unusual tiredness
- Coldness in extremities
- Fuzzy brain or difficulty concentrating
- Allergies and sensitivities
- Lack of appetite
- Back pain
- Body odor
- Bad short term memory
- Poor coordination
- Insulin resistance
- Carbohydrate cravings
- Constipation
- Frequent cavities or poor dental health
- Gut disorders
- Kidney stones
- Thyroid problems
If you have more than one of the above symptoms and especially if you have more than five, it is highly likely that you could benefit from magnesium supplementation.
How To Get Enough Magnesium
Unfortunately, magnesium is often not well absorbed by the digestive tract, and is even more difficult to absorb if you are deficient or are low in vitamin D, have poor gut bacteria or suffer from a number of other conditions.
On top of that, most foods are depleted of their natural magnesium levels and the water supply is lacking also. For this reason, I often use topical magnesium supplementation for our family.
There are several ways to supplement, and a mixture of more than one type of magnesium supplementation seems to be most effective. It is important to start slow and work up, as high doses will not be completely absorbed at first and most will be wasted.
Oral Magnesium Supplements
Leafy green vegetables, sea vegetables, kelp, and especially nettle are good dietary sources of magnesium, though if you have a deficiency, it will be difficult to raise your levels enough through diet alone. There is also evidence that over half of all magnesium taken internally is not used and leaves the body as waste. I take this timed release formula and B-vitamins and folate for better absorption. (I like it so much I reached out to them and they offered a 10% discount for Wellness Mama readers with the code wellness10.) Another great magnesium option is from BiOptimizers.
Transdermal Magnesium Supplements
Unlike internal doses of magnesium, topical magnesium does not have to pass through the digestive system and kidneys and can more quickly enter the blood and tissues of the body.
I now cycle a quality magnesium supplement like the one above with topical magnesium spray. I find topical to be the most effective (and cost effective!). You can make your own magnesium spray using this recipe or can try these hand-crafted jars of Magnesium Lotion as well.
Healthy Magnesium Levels: Bonus Benefit!
In fact, I was suffering from low vitamin D for years despite spending regular time in the sun and taking supplemental D3 at the suggestion of my doctor. Magnesium is needed for proper vitamin D absorption and it wasn’t until I increased my use of magnesium on my skin that my vitamin D levels finally went up.
If you’d like to learn more about the importance of magnesium and its various actions in the body, I’d suggest the book The Magnesium Miracle by Carolyn Dean.
Do you take magnesium? Have you noticed any benefit? Share below!
Dairy-Free Coconut Milk Eggnog Recipe
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Epsom salt baths are recommended by Dr. Christanne Northrup as a good source of magnesium. I have found a bath with a cup of epsom salt or a foot soak can be effective. 🙂
Totally agree! With a young one, I find drinking the Natural Calm to be the best way I get magnesium since I can chase my toddler and drink it before bed.
I started to take the Natural Calm a few weeks ago and after a few days my arms started to itch (as I increased the dose) is that normal? I stopped taking it thinking I was having an allergic reaction. Not sure what to do now…any suggestions?
This is exact same thing is happening to me – and I’m super tired as well. Is this normal? I started with a minimal dose and gradually increased it.
I haven’t heard of anyone having that reaction before… It could be a reaction to an ingredient in the magnesium. HEre is one article I found about it… https://www.livestrong.com/article/474904-magnesium-itching/ Have you ever taken another kind of magnesium before?
I also seem to have a rash on my lower legs, wondering if its due to the natural calm. Tried the mg oil and it itched so bad!
It seems to make some sense. I notice that the oil only bothers me if I’ve eaten junk lately…
Before I started taking magnesium I had headaches and/or migraines 5-6 days a week. Since I started I have only had one headache! yay! This is awesome since I hate taking medication. My doctor had me on Imitrex for my migraines and half the time it didn’t even work! The side effects scared me so I would usually just suffer through the pain but now I don’t have to! Thanks so much for all the info you provide and for sharing your knowledge so others can benefit too!!
Hi, Thanks for this post. So here’s a funny thing… I’ve experienced chronic/seasonal (I know… weird, but true) follifulitis for more than ten years now. Red spots on my arms and near a surgery scar on my leg and it’s staph. The infection subsided a bit when I went gluten free three years ago, but this spring it’s back (we’ve had pretty nice weather here in the PNW, so perhaps this is b/c of allergens?). Long story short, I’ve tried everything I can think of to address this problem, but nothing helped– until this last week when I read that some people have had success applying MILK of MAGNESIA directly to the problem areas. I had some left over from my gluten days, so I tried it. Lo and behold, of all the things in the world, good ol’ Phillips Milk of Magnesia is working. It seems to keep the inflammation down and it’s the staph creates the inflammation pockets. My theory is that the magnesium is changing the surface of my skin (pH? like with epsom baths) in such a way that it’s inhospitable to staph. I’ve also gathered that magnesium somehow binds tissue cells together such that staph cannot easily slip between two or more. The existing spots are shrinking quickly– while usually they stay “active” for weeks. My only concern (aside from the unflattering milky white residue) is a bleaching additive Phillips uses to as a preservative, so I think I’ll try this transdermal magnesium– seems like it could be a worthwhile investment.
That’s great and it does make sense!
I have a couple questions for you. First, my husband weighs about 240 pounds, how much should he take ? Second question, he also has hep c, is their any benefit taking magnesium for this disease?
Thank You,
Patty Leggette
It can be helpful for Hep C, yes. With regard to dosage, it’s going to depend on the type of magnesium he is taking.
What dosage & type would you recommend for hep c.
Have you heard of a magnesium deficiency causing restless leg syndrome? I have suffered from it for severals years now, and I know it is aggravated by alcohol, sugar, and caffeine (all things that deplete magnesium, hmm…). I am considering trying the magnesium oil to lessen my symptoms.
Let me know how it works! I’ve heard this connection and have wondered that also…
I had restless leg syndrome durring my last trimester of pregnancy. I took Magnesium and it absolutely helped plus I slept better.
It’s helped my RLS quite a bit. I spray it on my feet and calves at bedtime & rarely have a problem.
I had horrible leg cramping with my first pregnancy. Now that I use midwives for prenatal care, they always have me supplement with calcium/magnesium, and have had NOT ONE cramp in my last 4 pregnancies. If I ever get a little restless leg syndrome, I go get out a magnesium pill, and it is gone in 15 minutes. Love it!
what brand did you get?
Yes, I think though. Magnesium makes my restless legs settle.
Hi. You may have dealt with your restless leg syndrome years ago, but in case you still have it: my husband was suffering from restless leg syndrome. He was diagnosed with a severe iron deficiency. Nobody thought the restless leg had anything to do with that, but since his iron deficiency has been being successfully treated (years of iron infusions monthly–he will always need them, apparently) he has not had so much as a twitch in his legs.
I had restless legs for a long time and a friend recommended trace minerals and I haven’t had them since.
I take magnesium for restless leg. It is amazing! I was taking a prescription drug because it was so bad.but it had lots of side effects. Someone at work suggested magnesium and I can’t believe the difference!
Do you use all three methods at the same time? Where should you start or with how much?
I use small doses of all three, but some people do better with just the oil at first. I’d start with the recommended dose of one and then add the others in slowly.
Maybe I’m insanely sensitive but I just got the oil and the calm today. The oil burned- not tingled and left red dots. Should I dilute it?
Yeah, try diluting in coconut oil if you have it, or lotion if you don’t. From what I understand, the more deficient you are, the more it will be uncomfortable in the beginning. Mine was uncomfortable enough to be annoying when I first started using it, but now it doesn’t bother me at all…
Wow those are a lot of symptoms and I have a lot. If I am magnesium deficient then I bet my husband and son are. Now my question is my son is 4 1/2 yrs. old how should I treat him for this? How much should I use? I would just be afraid of giving him too much.
You could just add very small doses of the liquid to his drinks (a drop or two) and add some epsom salts to his baths, and that should work to slowly bring his levels up.
I have another symptom to add. I had taken Inderol (a beta blocker) for 20 years because of shaky hands which had been diagnosed as a Voluntary Tremor. After starting on Magnesium and upped my dose over time I am completely off the drug and only get shaky if I drink full caffeinated coffee, which makes sense from what you say about caffeine depleting it. My heart palpitations are gone too!
This is a great article and I can really relate to it. Thanks!
Hi Wjeaner,
I have been struggling for over 4 years with, weakness, shaking, trembling in myhands on and off, mental fogginess, etc, what dosage of magnesium do you take? Also how long before you actually noticed a difference? I am at my wits end. I have been poked, prodded, X-Rayed, etc and everything comes backnormal. This is affecting my blood pressure a lot during the day as it goes very low and I am disabled by this when it happens.
Thank you for the info
I ordered the oil and the ionic supplement you recommended.
The ionic supplement gives me a horribly sore throat. Why does this happen?
Thanks!
How much water are you diluting it in? There’s a chance it is too concentrated, or that you need it so much that it is creating the same burn/tingle that the oil does on the skin when you first start taking it. Maybe try diluting it more or start with a smaller dose…
Ummm… I’m not diluting it. In just taking a dropperful and swallowing it. Haha oops!
I’ll try dilution. Thanks!