Muscle cramps, insomnia, anxiety, constipation, headaches, asthma, high blood pressure, PMS, reflux – these can all be symptoms of a deficiency of one magnificent mineral – magnesium.

Magnesium is responsible for over 300 enzyme reactions in the body (mainly in the bones, muscles and brain) and our cells must have it to make energy. Although not a drug, it is used in hospitals for life-threatening and emergency situations such as seizures and heart failure. Magnesium sulfate is often included on a crash cart in the hospital. This is a powerful mineral!

As an essential mineral, our body requires magnesium to function, but like most vitamins and minerals, “essential” also means that our body does not produce this mineral. We can only get magnesium from our diet. We have to take it in.

In the United States there is a severe depletion of magnesium in our soil. When we eat food that naturally takes in magnesium from the soil, we are not getting an optimal amount since our food will be depleted of this vital mineral.

Add to this the reality that many of us are not eating enough fresh food to begin with, replaced by processed foods and fast food. There is just no way we are giving our bodies adequate magnesium.

Here’s What to Do

• Limit magnesium-depleting foods such as coffee, colas, salt, sugar and alcohol.
• Eat foods high in magnesium – almonds, cashews, buckwheat, brazil nuts, pecans, walnuts, rye, organic tofu, organic soybeans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans and garlic.
• Take a magnesium supplement.

Choosing a Supplement

Most absorbable forms are magnesium citrate, glycinate, taurate, and malate.

Avoid magnesium carbonate, sulfate, gluconate, and oxide. These are poorly absorbed.

If you have kidney disease or severe heart disease you should take magnesium only under a doctor’s supervision.

What is the Best Form for You?

The answer depends on what your body is needing the most of. Here is a list of the types of magnesium and the benefits of each.

• Magnesium Glycinate: anxiety, sleep, muscle tension
• Magnesium Citrate: constipation relief
• Magnesium Threonate: better memory
• Magnesium Malate: for chronic fatigue and fibromyalgia
• Magnesium L-threonate: supports cognitive function
• Magnesium Taurate: cardiovascular support
• Magnesium Oxide: high magnesium content but less
• bioavailable (not recommended)
• Magnesium Chloride: great for topical use
• Magnesium Orotate: heart health
• Magnesium Chelate: highly bioavailable
• (Credit: Dr. Austin Lake)

Soaking in Magnesium: Epsom salts (magnesium sulfate) is another wonderful way to get magnesium. This can replace a supplement if you are doing this regularly or have trouble swallowing pills. Or you can simply add it to your weekly routine. If you are struggling with stress, an epsom salts bath is a wonderful way to relax as the magnesium will be absorbed through the skin.

If you have any questions or concerns about adding this to your daily supplements, check with your doctor. You can also ask to get your serum magnesium levels checked. The functional medicine community recommends your levels should be between 6.0 – 6.5 mg/dL for optimal health.

Dawn is an Applied Functional Medicine Practitioner, applying the principles of Functional Medicine, finding the root cause of a disease dynamic, to her coaching, educating her clients and helping them make the lifestyle changes necessary for addressing issues such as autoimmune disease, insulin resistance, hormone imbalance, gut health, and infertility. Dawn provides one-on-one coaching, coaching groups and classes. Email [email protected].

Dawn Mills

Dawn is an AFMC (Applied Functional Medicine Certified) Practitioner (https://afmccertification.com/)

She resides in Virginia and enjoys spending time with her 4 grown children and 13 grandchildren. Personal health challenges started her on a journey that led her to this field of study and ultimately coaching other people in addressing their own health challenges.  She applies the principles of Functional Medicine, finding the root cause of a disease dynamic, to her coaching, educating her clients and helping them make the lifestyle changes necessary for  addressing issues such as autoimmune disease, insulin resistance, hormone imbalance, gut health, and infertility. 

Dawn provides one-on-one coaching, coaching groups and classes.

Feel free to reach out with questions –  [email protected]