Magnesium: Hype or Help?

What is the Magnesium Craze All About?

Is it all Hype, or is there really something to the magnesium deficiency that we all seem to have?

I researched this topic extensively and have put all you need to know in this quick-read blog post.  If you’d like to continue your own research, you can start with the links at the end of this article.

I’ve learned that we all are magnesium deficient. There are several reasons for this:

  • Our soils are depleted
  • Taking too much calcium robs our magnesium levels (this includes all the fortified foods that we consume),
  • Stress flushes out magnesium
  • Caffeine and alcohol rob us of magnesium
  • Many medications are responsible for malabsorption of magnesium

Signs that you may be lacking magnesium:

  • Leg Cramps  
    • Restless Leg Syndrome
      • Magnesium plays a role in neuromuscular signals and muscle contraction. You’ll also want to increase your potassium along with magnesium if you suffer from both cramps and RLS.
  • Restlessness
    • Hyperactivity
    • Anxiety
    • Insomnia
      • Magnesium deficiency is often a precursor to Sleep Disorders, insomnia, anxiety, hyperactivity. Magnesium is vital for GABA function, a chemical in the body known to calm the brain and promote relaxation. Magnesium has been shown to calm the body, muscles, and improve mood.
  • Muscle Pain
    • Fibromyalgia
      • Studies have uncovered that increasing magnesium consumption reduces pain and tenderness and improves immune blood markers.
  • Gastrointestinal Conditions
    • Irritable Bowel Syndrome
    • Crohn’s Disease
    • Celiac
      • Since magnesium is absorbed in the gut, issues like IBS, Crohn’s and Celiac al have a tendency to cause magnesium deficiency. 
  • High Blood Pressure
    • Protect the Heart
      • When partnered with calcium, Magnesium supports proper blood pressure.If you have high blood pressure, you may be magnesium deficient and also low in calcium.
  • Type II Diabetes
    • New and Old diabetics are magnesium deficient
      • Diets rich in magnesium significantly decrease the risk of Type II Diabetes because of magnesium’s role in sugar metabolism. 
  • Fatigue
    • Chronic Fatigue Syndrome
    • Low Energy
      • Studies show that those suffering fr om fatigue, low energy or chronic fatigue syndrome are magnesium deficient.
  • Migraine Headaches
    • Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body.
  • Osteoporosis
    • Bone Fracture
      • Those who supplement with Calcium, or get a LOT of calcium in their diet through milk and fortified foods actually have MORE osteoporosis than those who don’t consume those. The reason:  It is absolutely imperative that Magnesium accompany Calcium for proper absorption. Calcium cannot build bones or prevent osteoporosis without adequate levels of magnesium. Our bones can actually become more brittle with too much calcium and not enough magnesium to form the flexible matrix and proper density to make bones more resistant to fracture.


How to get more magnesium in your diet

Even if you eat a 100% organic, raw plant-based diet, you likely can’t get enough magnesium, due to depleted soil and GMOs.  However, these are foods that are rich in magnesium

  • Spinach
  • Chard
  • Pumpkin Seeds
  • Almonds
  • Black Beans
  • Avocados


You may consider taking an all-natural magnesium supplement, but there are some problems with those, as well. A magnesium supplement that is ingested orally is absorbed in the gut.  However, the bioavailability of these supplements (meaning how it is absorbed and used in the body) is not always very good.  Cheap supplements abound, and many manufacturers don’t use the proper form of magnesium.  There are many considerations:

  • Magnesium Glycinate: high bioavailabity, has laxative effect
  • Magnesium Chloride: Topical absorption, highly bioavailable
  • Magnesium Carbonate: Has antacid properties
  • Magnesium Citrate:  Laxative effect
  • Magnesium Oxide:  Stool softening properties
  • Magnesium Sulfate: (milk of magnesia) Typically used as a laxative
  • Magnesium Taurate: Magnesium combined with taurine, an amino acid that tend to provide a calming effect on body and mind
  • Magnesium Threonate: newer type of magnesium appears to be promising.

As you can see, many of these magnesium supplements have a laxative effect, perhaps unwanted.

What I recommend

Magnesium Chloride.   Magnesium Chloride has  a low percentage of Magnesium but the best absorption rate. Delivery is in form of an oil or bath salt, and is absorbed through the skin. It doesn’t need to make it through the gut and get poorly absorbed, and is therefore, a very effective method of Magnesium supplementation. 

How to use Magnesium Chloride

Get your magnesium chloride in the form of a spray, bath salt, or balm.  Start out slowly, and use it daily to gradually increase your magnesiumlevels.  There may be some tingling or stinging when you first start, but will dissipate the longer you use it.  Keep track of your well-being and ailments prior to starting your regular use of magnesium oil so you can see how the magnesium is affecting your healing and whether you need to change your dosage.  You can buy a magnesium oil spray at you local natural food coop, Amazon, or Whole Foods. Magnesium Chloride Flakes are readily available for a bath soak.  Or, you can purchase my specially customized Magnesium Balm with calming Chamomile infusion and German Chamomile and Lavender therapeutic quality essential oils.

PennySue Mueller

Penny Mueller
Email: Penny Mueller





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