Magnesium plays a pivotal role in over 700 chemical reactions in our bodies, from synthesizing protein and stabilizing RNA/DNA, to transmitting nerve signals. Magnesium also relaxes muscles by counterbalancing calcium which contracts them and promotes bone health.

Research indicates that many individuals are deficient in magnesium. According to studies, magnesium acts as a natural stress-buster and sleep promoter as well as helping manage PMS symptoms and hormone imbalances.

Magnesium Deficiency

Magnesium may conjure images of high school chemistry classes and fireworks displays, but magnesium is an indispensable mineral that plays an essential role in our day-to-day wellbeing. It plays an essential part in many chemical reactions within our bodies that convert food to energy and regulate nervous systems as well as produce new proteins; yet research reveals that up to half of Americans may be magnesium deficient.

Magnesium deficiency can have detrimental effects on multiple areas of your health, from your heart and bones to digestion and mental wellbeing. Yet its prevalence often goes overlooked; unlike calcium, potassium and sodium which are routinely tested for in bloodwork; magnesium testing doesn’t generally measure levels either, making it hard for doctors to accurately detect low levels.

People with low magnesium levels typically suffer from fatigue, cramping, constipation and nausea as a result. Apathy and depression could also be tied to low levels of the mineral. Magnesium has also proven an effective anti-anxiety treatment with less side effects than some prescription medications.

Magnesium is an essential nutrient found in spinach, whole grains, nuts, seeds and legumes. But for those struggling to obtain enough of this nutrient through diet alone, supplements could be the solution.

As excessive magnesium consumption can be fatal, it is best to consult your physician prior to making changes in diet or supplement regimen. A low magnesium level could indicate other medical problems; so ideally it would be wiser to get it under control first before seeking alternative solutions such as natural therapies.

If you suspect that magnesium deficiency is the cause, keeping a record of your symptoms may help inform a conversation with your physician who may suggest a simple blood test to measure levels.

This updated edition of The Magnesium Miracle has been expanded with nearly one third more information and provides an in-depth examination of how magnesium can alleviate or protect against various symptoms, illnesses and diseases. Dr. Dean draws upon her years of medical and nutritional experience to offer lifestyle tips as well as supplement recommendations to increase magnesium consumption.

Magnesium Supplements

Even those who eat healthily may not be getting enough magnesium. Adults on average only meet 70% of their RDA, making many magnesium deficiencies possible. By increasing magnesium consumption, individuals can protect themselves from various medical conditions as well as safeguard themselves against future illness and symptoms.

Magnesium is essential to glucose, fat and protein metabolism as well as having positive impacts on thousands of biochemical reactions. Studies demonstrate its value in increasing bone strength; studies have also indicated it reduces osteoporosis risk through calcium absorption. Magnesium has also been found to help with constipation by drawing water into large intestines and softening stool; furthermore it’s being investigated as a possible treatment for COVID-19 which has proven its ability to enhance immune functions.

Multiple studies have demonstrated magnesium’s effectiveness at treating preeclampsia, a high blood pressure condition which typically develops during gestation and can result in seizures (eclampsia) or premature delivery. Magnesium sulfate (Epsom salt) has become the standard way for hospitals to manage preeclampsia.

Magnesium not only regulates melatonin, but has been found to effectively alleviate restless leg syndrome (RLS), an uncomfortable sensation felt in legs during sleep or when sitting or lying down, which occurs most commonly at nighttime or when sitting or lying down. Further research indicates its efficacy against insomnia as well as sleep disorders like PTSD and schizophrenia.

Research suggests magnesium can reduce anxiety, with one study published by PLOS One concluding it has antidepressant-like effects. Magnesium binds to glutamate receptor sites on neurons to block excitatory neurotransmitters that could otherwise overstimulate and alter mood, keeping its concentration within safe boundaries and helping protect neurons against overstimulation by neurotransmitters such as glutamate that may overstimulating or change mood.

As many foods contain low levels of magnesium, supplementation is often necessary to ensure adequate levels. There are various forms available, so it’s essential to read labels and find one suitable to you – many people find liquid magnesium easier to consume without chewing; you could start off small like 1/4 tsp in water before gradually increasing to allow your body to adjust to it.

Magnesium Diet

Magnesium can play an essential role in improving many aspects of our wellbeing, from sleep quality and memory improvement, to body composition. You’ll find magnesium in foods such as nuts, leafy greens and whole grains – or it may come as a supplement; before taking one it is advisable to consult your physician first so as not to overdose as this could cause side effects like nausea, vomiting and cramping if taken at too high a dose.

RDA for adults ranges between 400-420 mg for men and 310-320 for women; pregnant and lactating mothers may need more.

Eat foods rich in magnesium to meet your RDA. Half a cup of shelled edamame contains 50 mg, or 8 percent of your DV, while avocados offer up an impressive 16% DV per fruit and contain heart-healthy fats, B vitamins and potassium – plus they provide even more! For those on plant-based diets looking for magnesium-rich sources they can find it in tofu, soy milk or other soy-based products.

Magnesium is essential in transporting calcium ions into cells, making its presence essential for nerve impulse conduction, muscle contraction and maintaining normal heart rhythm. Furthermore, magnesium helps regulate blood sugar levels while supporting bone strength – studies have even linked low magnesium intake with an increased risk of depression(4)

Stress depletes magnesium stores as it causes it to move out of cells, either due to anxiety or physical factors like your period. Consuming foods high in magnesium – like leafy greens and nuts – may help mitigate stress-inducing anxiety or physical strain on the body.

Studies have linked magnesium supplements with enhanced physical performance, such as improved strength and endurance. A research project with professional male cyclists demonstrated that taking 400 mg daily reduced muscle damage from training, when compared to taking placebo pills (5).

Study after study has correlated magnesium with decreased blood pressure levels. People with high blood pressure who took 350 mg of magnesium daily for three months saw both their systolic (the top number) and diastolic blood pressure levels decrease, similar to what’s achieved through diets such as DASH that are rich in magnesium and other vital nutrients.

Magnesium Oil

Magnesium oil, often referred to as magic mineral oil, is actually made up of magnesium chloride pieces dissolved in water and easy to make at home. Many people enjoy having control over exactly what goes into their magnesium supplement.

Magnesium is essential to proper bodily functioning, including muscle and nerve function and maintaining an ideal heart rhythm. Deficits in magnesium intake may lead to fatigue and insomnia; studies have demonstrated its beneficial properties for helping individuals to fall asleep more quickly and remain asleep throughout the night.

High blood pressure is another prevalent health concern, putting undue strain on the heart and increasing risk for heart attacks or strokes. Research suggests magnesium could help decrease this pressure by relaxing muscles and relieving stress on the heart.

Magnesium may also help with other health concerns, such as relieving migraine headaches. Migraines are caused by neurotransmitter dysfunction and decreased blood flow to the brain – two conditions magnesium can remedy effectively.

Magnesium has been shown to help ease symptoms of stress and depression. One way magnesium does this is by helping to normalize blood sugar levels in the body, thus relieving feelings of anxiety or depression. Another way magnesium helps is by soothing nervous systems.

One effective and popular way of increasing magnesium in one’s diet is using a magnesium spray. A magnesium spray provides liquid forms of the mineral directly onto skin for easy application. These sprays offer convenient use and multiple health benefits.

Magnesium sprays come in various brands and varieties, but choosing the appropriate one can be a challenge. A good magnesium spray should use high quality magnesium chloride that’s free from additives or chemicals; additionally, those tested for absorption by scientists will likely use carbon negative plastic or recycled materials when possible – BetterYou is one such brand that stands out as they partner with both University of Sheffield and St Mark’s Hospital London to offer scientific partnerships for optimal absorption.