Why Magnesium is Essential for Your Health – and How to Get Enough of It

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Written By Hanne Robinson

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The Crucial Role of Magnesium in Overall Health

Magnesium is often overlooked, yet it plays a vital role in our overall health and well-being. This essential mineral is necessary for every single cell in the body. It contributes significantly to the strength of our bones and teeth, the functioning of our muscles, and even our mental health. Moreover, magnesium supports a wide range of bodily functions, from promoting optimal sleep to helping us manage stress effectively.

Despite its importance, magnesium deficiency remains one of the most widespread nutritional issues in the industrialized world today. Many individuals unknowingly fall short of their magnesium needs, which can lead to a cascade of health problems.

If you find yourself struggling with sleep issues, experiencing muscle cramps or tics, dealing with joint discomfort, feeling overwhelmed by stress, or battling fatigue and weakness, it may be time to consider whether magnesium deficiency could be at the root of your ailments.

Magnesium – The Spark of Life

Magnesium is often referred to as the spark of life, a vital mineral that every known living organism requires for cellular respiration and overall vitality. It serves as the driving force behind energy production, playing a crucial role in energy transport and protein synthesis. In plants, for instance, magnesium is at the heart of chlorophyll molecules, facilitating the conversion of sunlight into energy.

This mineral is not just essential on a biochemical level; it’s also extraordinarily reactive. Pure magnesium ignites at an intense temperature of 3100°C, and once ignited, it’s famously difficult to extinguish—even under water!

In the human body, magnesium is indispensable for survival. Each cellular function—strong bones, balanced hormones, a robust nervous system, and efficient detoxification—relies on adequate magnesium levels. The highest concentrations of magnesium can be found in our soft tissues, particularly in the brain and heart, which are known for their significant electrical activity and susceptibility to magnesium deficiency.

When our bodies are well-stocked with bioavailable magnesium, life flows more smoothly. Conversely, a lack of magnesium can lead to significant challenges, impeding our health and vitality. Understanding its crucial role can empower us to make informed choices about our diets and lifestyles to ensure we get enough of this essential mineral.

As we delve deeper into the importance of magnesium, its benefits for health, and practical ways to ensure we incorporate it into our lives, you'll discover just how pivotal this mineral is for overall well-being.

Understanding Magnesium Deficiency: Why Eating Healthy Isn’t Enough

In today’s world, despite our best efforts to eat healthily, many of us still face magnesium deficiency. This silent issue stems from various lifestyle choices and environmental factors that have made magnesium less accessible than in the past.

Lifestyle Factors

Our modern lives are filled with stress, poor sleep, and diets rich in starch and processed carbohydrates. High consumption of caffeine, sugar, alcohol, and the use of birth control can further contribute to magnesium loss, as these factors often increase magnesium excretion through the kidneys. Simply put, we’re losing valuable magnesium before our bodies can utilize it.

Impact of Modern Agriculture

The way we farm today has drastically changed. Overcultivation and the excessive use of pesticides have stripped soils of essential minerals, including magnesium. While agricultural lands once thrived with rich nutrients, today’s practices have resulted in magnesium being one of the most depleted minerals in our cultivated soils. Consequently, even wholesome foods don’t provide the same magnesium levels they once did.

Food Processing Losses

Food processing diminishes magnesium content as well. For instance, cooking vegetables often leads to significant magnesium loss as it leaches into the cooking water—especially for nutritious green leafy vegetables. Additionally, common food preparation methods, such as roasting nuts and seeds or refining grains, result in further loss of magnesium. Notably, industrial processes tend to remove magnesium more than calcium, creating an imbalance that can affect our overall health.

Drinking Water Concerns

In certain regions, such as Denmark, drinking water may contain fluoride compounds that react with magnesium, forming poorly absorbable substances like magnesium fluoride. This can lead to magnesium being deposited in bones instead of being used by the body, potentially increasing fragility and fracture risk. On the flip side, areas with access to deep, magnesium-rich groundwater can provide a beneficial source of this essential mineral.

In Summary

Just a century ago, individuals typically consumed around 500 mg of magnesium daily from their diets. Today, many are lucky to reach 200 mg. This stark decline sheds light on why magnesium deficiency has emerged as a hidden epidemic in our society. To combat this issue, it’s crucial to consciously incorporate magnesium-rich foods and consider supplements to ensure we meet our magnesium needs for optimal health.

Magnesium: The Body's True Energy Source 

 Healthy, balanced energy starts with magnesium. Without it, both we and our cells can feel drained and depleted. 

 Often overlooked, magnesium is one of the most essential nutrients for energy production in the body. It activates the enzymes responsible for digestion, nutrient absorption, and cellular energy generation. Without sufficient magnesium, everything comes to a grinding halt. 

 Think of magnesium as the key that unlocks hundreds of enzymatic reactions within the body, especially in the formation and activation of ATP (adenosine triphosphate)—the vital energy molecule that powers nearly all biological processes in our cells. Without magnesium, ATP remains dormant, and without ATP, energy production ceases. 

By improving our magnesium levels, we can better equip our bodies to: 

  • Navigate the ups and downs of daily life 

  • Generate stable and sustained energy 

  • Support adrenal gland function, which is crucial for managing stress 

  • Regulate nervous system activity 

When our bodies receive adequate magnesium, we experience several benefits: 

  • Reduced muscle cramping 

  • More even and steady heartbeats 

  • Increased ease and freedom of movement 

  • A calmer and more composed mind 

  • Enhanced cellular energy production 

  • A general sense of increased energy 

  • Relaxed blood vessels and better-regulated blood pressure 

By prioritizing magnesium in our diets, we can unlock a higher level of vitality and well-being.

The Vital Role of Magnesium in Detoxification

In today's world, our bodies encounter significantly more toxins than in the past. Magnesium serves as a crucial defense mechanism against these harmful substances, particularly heavy metals like lead, mercury, and aluminum, which can disrupt the central nervous system. A deficiency in magnesium makes it easier for these metals to accumulate, leading to potential damage.

Recent studies indicate that mineral imbalances may contribute to the onset of neurodegenerative diseases such as Alzheimer's, Parkinson's, ALS, MS, and even autism.

Magnesium is also essential for the liver's detoxification processes, ensuring the body's detoxification channels operate at their best. Liver detoxification occurs in two key stages:

Stage 1 involves converting and activating toxins (such as pesticides, drug residues, and bodily waste) using enzymes, while

Stage 2 focuses on neutralizing these toxins and preparing them for elimination from the body.

In both stages, magnesium is indispensable. During Stage 1, it acts as a cofactor for several liver enzymes that enhance the water solubility of toxins. In Stage 2, magnesium facilitates the production of glutathione, the body's primary detoxification molecule, and aids in other processes that bind toxins for removal via urine, bile, or feces.

Without adequate magnesium, the body risks becoming overloaded with partially processed waste products, leading to inflammation, oxidative stress, and compromised cell function. Prioritizing magnesium in our diets can support the body's natural detoxification processes and promote overall health.

The Dangers of Too Much Calcium and Too Little Magnesium

Calcium is an essential nutrient found in many foods, especially dairy products. For years, the dairy industry has promoted milk as a key source of calcium, vital for preventing osteoporosis. However, when calcium levels rise and magnesium levels fall, the consequences can be serious.

Excess calcium can lead to a process called "calcification," where calcium accumulates in soft tissues such as muscles, arteries, and even within cells, rather than being deposited into the bones. This can result in stiffness, tension, and increased risks of kidney stones and heart problems, not to mention muscle cramps—a critical concern since the heart is a muscle that relies on a delicate balance of calcium and magnesium.

Magnesium plays a crucial role in activating the hormone calcitonin, which helps transfer calcium from the bloodstream and soft tissues into the bones, ensuring that it serves its intended purpose. Adequate magnesium levels protect against osteoporosis, certain types of arthritis, and the calcification of blood vessels. In extreme cases of magnesium deficiency, medical professionals may administer intravenous magnesium to prevent blood clots and strokes.

Without enough magnesium, calcium circulates aimlessly in the body, settling in areas where it can cause harm, including the joints, cartilage, and circulatory system. Therefore, before considering calcium supplements, it’s essential to first assess your magnesium levels.

Magnesium is key to relaxation, while calcium is responsible for muscle contraction. An imbalance can lead to tension within the body, including the nervous system. The parasympathetic nervous system, which governs rest and digestion, functions optimally only when magnesium levels are sufficient. Conversely, the sympathetic nervous system—activated during stress—depletes the body’s magnesium reserves.

We are designed to thrive in a state of peace and balance, not in a constant state of alertness. Achieving that balance requires ensuring adequate magnesium levels.

Magnesium and Cancer

Research indicates that higher magnesium intake may lower the risk of various types of cancer. Notably, a comprehensive meta-analysis found that for every additional 100 mg of magnesium consumed daily, the risk of developing colon and rectal cancer decreased by up to 12%.

This protective effect is likely linked to magnesium's role in enhancing insulin sensitivity and reducing overall insulin levels—two key factors that have been identified as playing a significant part in the development of colon and rectal cancer.

However, magnesium's influence extends even further. It’s vital for maintaining DNA stability and is involved in the enzymatic processes that regulate cell growth, DNA repair, cell cycle progression, and cell differentiation. Disruptions in any of these processes can increase the likelihood of cancer development, highlighting magnesium's crucial role in protecting cellular health.

The Interplay of Calcium, K2, D, and Magnesium

Calcium, vitamin D, K2, and magnesium form a vital biochemical quartet, where achieving balance is essential for optimal health. When any one of these nutrients falls out of harmony, it can disrupt the body's ability to absorb, transport, and utilize them effectively.

Vitamin D enhances the absorption of calcium from the intestines, but without sufficient magnesium and K2 to activate and guide the calcium, there's a risk that it may be deposited in unintended areas. K2 functions like a traffic conductor, directing calcium to the bones and teeth while preventing its accumulation in blood vessels, tissues, or organs.

Magnesium plays a crucial role as well, necessary for the activation of both vitamin D and K2. Therefore, even with high intake of vitamin D and calcium, a deficiency in magnesium can lead to issues. This imbalance can explain why some people experience symptoms of vitamin D toxicity or experience calcium buildup, despite their efforts to maintain a balanced diet.

Considering these four nutrients as an integrated system makes a lot of sense, particularly if you are using supplements. Ensuring adequate intake of all four helps you build strong bones, maintain a healthy circulatory system, and support your immune function without creating imbalances.

 

Natural Sources of Vitamin D

  • Spend time in the sun around midday when UVB rays are most potent; this is the most effective natural way for your skin to produce vitamin D.

  • Consume fatty fish such as organic salmon, sardines, and mackerel.

  • Incorporate liver, eggs, and sunlight-exposed mushrooms into your diet for additional sources of vitamin D.

  • For more insights on the benefits of sunlight, be sure to read my article about the healing rays of the sun!

 

Foods Rich in K2

  • Natto (fermented soybeans, the highest source)

  • Kimchi

  • Raw and homemade sauerkraut

  • Unpasteurized kombucha

  • Organic plant-based kefir

  • Aged cheeses

  • Organic chicken

  • Ground beef

Magnesium and Skin Care

Magnesium is vital not only for muscles, nerves, and energy production but also for maintaining healthy, radiant skin. Adequate magnesium levels enhance the skin's efficiency, improve moisture retention, and help combat the early signs of aging.

Prevents Wrinkles

Magnesium plays a crucial role in activating the enzymes responsible for repairing DNA and safeguarding the skin against damage. This antioxidant action helps protect against free radicals—unstable molecules that can attack skin cells and hasten wrinkle formation. Research indicates that skin cells lacking magnesium are twice as vulnerable to oxidative stress, highlighting the mineral's importance in maintaining youthful skin.

Relieves Skin Allergies and Eczema

A deficiency in magnesium can trigger an increase in histamine production, leading to symptoms such as itching, redness, and swelling. Additionally, low magnesium levels disrupt the skin's fatty acid balance, resulting in dryness, decreased elasticity, and heightened inflammation. This combination can create a breeding ground for skin conditions like eczema.

How Much Magnesium Do You Need?

For adults, the recommended daily intake of magnesium ranges from 400 to 600 mg. While supplements under 2,000 mg are typically safe and rarely cause side effects, most individuals do not require such high doses. It’s best to start with a lower dosage and adjust according to your personal needs and symptoms.

Maximizing Magnesium Intake Through Your Diet

 To effectively boost your magnesium levels, focus on incorporating magnesium-rich foods into your meals. Green leafy vegetables and raw cocoa are among the top sources of this essential mineral. Interestingly, the chlorophyll found in these plants—similar in structure to hemoglobin in our blood—has magnesium at its core, providing an energy source that greatly benefits your body.

 One of the best ways to enhance your magnesium intake is by juicing leafy vegetables. Aim for about half a glass of fresh vegetable juice 3–4 times a week. When possible, opt for organic vegetables grown in mineral-rich soil, as they tend to have higher magnesium content, although quantifying it can be challenging.

Here are the top 10 magnesium-rich foods

  1. Raw Cocoa (100 g) – 499 mg (125% RDA)

  2. Spinach/Kale (2 dl) – 157 mg (40% RDA)

  3. Chard (2 dl) – 154 mg (38% RDA)

  4. Pumpkin Seeds (½ dl) – 92 mg (23% RDA)

  5. Yogurt/Kefir (2 dl) – 50 mg (13% RDA)

  6. Almonds (½ dl) – 80 mg (20% RDA)

  7. Black Beans (1 dl) – 60 mg (15% RDA)

  8. Avocado (1 piece) – 58 mg (15% RDA)

  9. Figs (1 dl) – 50 mg (13% RDA)

  10. Banana (1 piece) – 32 mg (8% RDA)

Incorporating these foods into your daily diet can support your overall health and help ensure you’re meeting your magnesium needs. Your body will thank you for it.

 

Magnesium Smoothie Recipe

Indulge in this delicious smoothie packed with magnesium-rich ingredients. For the best nutritional benefits, choose organic ingredients whenever possible. The magnesium content provided is approximate for each ingredient.

Ingredients

  • 2.5 dl kale or spinach (157 mg)

  • 1 ripe banana (32 mg)

  • 1 tbsp raw cocoa powder (27 mg)

  • 1 tsp agave syrup or unheated honey (1 mg)

  • 2.5 dl unsweetened almond milk (17 mg)

Instructions

  1. Add all the ingredients to a blender.

  2. Blend until smooth and creamy.

  3. Pour into a glass and enjoy chilled!

Total Magnesium Content: Approximately 234 mg, providing about 59-80% of the recommended daily intake.

Magnesiumsmoothie-2.jpg

The Best Magnesium Supplements

With a plethora of magnesium supplements available on the market, it's crucial to understand that magnesium needs to be bound to another substance for effective absorption. This means there's no universal supplement that works perfectly for everyone. While these supplements can enhance dietary intake, they cannot fully compensate for lifestyle choices that deplete the body’s magnesium reserves over time.

Different forms of magnesium vary significantly in their absorption rates. For instance, magnesium oxide is known for its low bioavailability and is often rapidly excreted.
In contrast, forms like magnesium citrate and magnesium glycinate boast higher bioavailability and are generally better tolerated by the body.

When selecting a magnesium supplement, I prioritize products based on their bioavailability, the purity of their ingredients, and minimal additives. Magnesium citrate is particularly popular due to its effective absorption, though it may lead to loose stools in some individuals. On the other hand, magnesium glycinate is an excellent option for those with sensitive digestion and is especially beneficial when taken in the evening due to its calming effects.

Personally, I have used Solaray's magnesium citrate for several years and found it effective. Recently, I've switched to Magnesium Bisglycinate powder and recommend it to anyone facing issues with sleep, stress, or muscle cramps.

For example, a friend of mine had been experiencing nighttime muscle cramps in his legs and feet. After I suggested he try a magnesium supplement, he started with 800 mg of magnesium citrate for a few days, followed by a maintenance dose of 400 mg daily. His cramps quickly subsided and haven't returned since.

It’s worth noting that while his dosage began relatively high, it’s essential to adjust based on individual needs and health conditions—particularly for those with impaired kidney function.

A Closer Look at Magnesium Citrate and Magnesium Glycinate

Magnesium Citrate – High Absorption and Effective for Deficiency

Magnesium citrate is my go-to recommendation for individuals with a pronounced magnesium deficiency or those seeking rapid relief for issues such as muscle cramps, tension, or sluggish digestion. This form of magnesium is bound to citric acid, granting it one of the highest absorption rates among commonly used magnesium supplements. Many users notice a significant improvement within just a few days, as the body readily recognizes and utilizes it.

What I appreciate most about magnesium citrate is its versatility. It boasts both muscle-relaxing and mild laxative effects, making it an excellent choice for anyone who struggles with constipation or experiences restlessness. Its rapid replenishment of magnesium stores makes it an ideal starting point for addressing deficiencies.

However, magnesium citrate may not suit everyone, as some individuals experience loose stools, particularly when taking higher doses. If this occurs, I recommend gradually increasing the dosage or switching to magnesium glycinate, which is gentler on the stomach.

For dosage, I typically suggest 300–400 mg of elemental magnesium daily, divided between morning and evening. For acute symptoms like cramps, a starting dose of 600–800 mg for 2–3 days can be effective before tapering back to a maintenance level. The key is to listen to your body and adjust your intake as necessary.

I use Solaray Magnesium Citrate, which is formulated with herbs and is free from silica and other additives that I prefer to avoid.

Magnesium Glycinate – Gentle, Effective, and Ideal for Daily Use

I have transitioned to magnesium glycinate for my own supplementation. This form is particularly beneficial for those struggling with sleep issues, stress, restlessness, or digestive discomfort caused by other magnesium types. Magnesium glycinate is bound to the amino acid glycine, which has a mild calming effect on the nervous system. This makes it particularly suitable for evening use or for individuals prone to inner tension or difficulty falling asleep.

One major advantage of magnesium glycinate is its gentleness on the stomach—unlike magnesium oxide or even magnesium citrate, which some may find laxative. Additionally, magnesium glycinate exhibits high bioavailability, allowing for easy absorption without stressing the kidneys.

The optimal choice is often magnesium bisglycinate, where two glycine molecules are attached to each magnesium atom. This formulation enhances stability and absorption. When you see terms like “fully reacted bisglycinate” or “chelated magnesium bisglycinate” on the label, it indicates a genuine amino acid complex form, which is more effective.

I generally recommend a daily intake of 200–400 mg of elemental magnesium, split into one or two doses—such as morning and evening. Starting with 200 mg and gradually increasing as needed is a good strategy. Magnesium glycinate works well as a long-term supplement, as it supports the body without overwhelming the digestive system or being eliminated too quickly.

The purest product I’ve found is Magnesium Bisglycinate Powder from the German company Biotikon. A clean product in USA would be Magnesium Bisglycinate Powder from NOW Foods Supplements.

Transdermal Magnesium – Absorption Through the Skin

Many individuals use magnesium chloride flakes dissolved in water—commonly referred to as magnesium oil—sprayed onto the skin to boost magnesium levels. This method circumvents the digestive tract, making it an attractive option for those who experience stomach issues with oral supplements.

Applying magnesium oil to the skin may aid in local muscle relaxation, improve sleep, and alleviate stress. While many users report positive effects, scientific evidence on the absorption efficiency of magnesium through the skin is limited. It’s best utilized as a complement to a high-quality oral supplement, such as magnesium bisglycinate.

A study from spring 2010 indicated that patients using transdermal magnesium experienced an average increase of 59.7% in cellular magnesium levels after 12 weeks of using magnesium spray and baths. Magnesium chloride seems to offer the highest bioavailability among topical forms and is also the least irritating. Some brands use magnesium chloride hexahydrate, which is gentle and non-irritating to the skin, although it cannot be made at home.

Regardless of how you choose to supplement, it’s crucial to avoid products containing magnesium stearate, a common additive that may pose potential risks.

Salt and Oils – An Effective Solution 

The sea remains a marvelous source of magnesium and trace minerals, but for those of us without daily access to a seaside bath, magnesium oil is a convenient alternative for boosting our magnesium levels.  

Another excellent option is to take regular Epsom salt baths, whether in a soaking tub or a foot bath. Epsom salt, composed of magnesium sulfate, is readily absorbed through the skin, providing a delightful way to enhance magnesium intake. 

Super Easy Recipes for Skin Magnesium Supplements

Creating your own magnesium oil mist is a quick process that requires just two ingredients and about five minutes of your time. Of course, you can also purchase ready-made versions if you prefer.

Recipe for Magnesium Oil

Equipment

Ingredients

Instructions

  1. Boil the water (using distilled water is ideal as it helps prolong the shelf life of the mixture).

  2. Place the magnesium flakes in a glass bowl or measuring cup, then pour the boiling water over them.

  3. Stir until the magnesium flakes are completely dissolved.

  4. Allow the mixture to cool completely before transferring it into the spray bottle.

This magnesium oil can be stored at room temperature for about six months.

 How to Use Magnesium Oil

Spray the oil onto areas like your legs, feet, or stomach. Leave it on for 20 to 30 minutes before rinsing off, if desired. This method can offer quick relief from muscle cramps and tension, promoting relaxation without risking digestive discomfort. 

While magnesium oil is generally gentle, those with sensitive skin might experience mild irritation. It’s advisable to start with a small area and dilute the solution if necessary. Using topical magnesium alongside an oral supplement ensures that you receive both localized benefits and systemic support.

Why Is It Called Magnesium Oil When There’s No Oil?

Great question! The term "magnesium oil" likely stems from the slightly oily texture of magnesium itself and the saturated mineral solution that feels oily when applied to the skin. This nomenclature is commonly used by commercial manufacturers.

 Recipe for Goodnight Foot Spray

Ingredients

 Instructions

  1. Combine all ingredients in a glass spray bottle (1-deciliter or larger) and gently shake the mixture.

  2. This recipe yields approximately 24-48 applications (or more).

  3. Enjoy the relaxing effects of your homemade magnesium products.

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Dislaimer

The information provided on this website is intended for informational purposes only and should not be considered as medical advice. The statements made in this article have not been evaluated by The Danish Health Authority. The products mentioned and any information published in this article are not intended to diagnose, treat, cure, or prevent any disease. It is important to consult with a qualified healthcare professional for a face-to-face consultation regarding your specific medical condition. The content of this website reflects the opinions of Hanne Robinson and is not a substitute for professional medical or other healthcare advice. By accessing and using this website, you agree to use the information provided solely for personal informational purposes and not as a substitute for medical or professional advice.

References

 

Hanne Robinson
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