The Benefits of Magnesium

IMG_3246Magnesium is an essential mineral for your body to stay healthy. Some of those health benefits include helping to regulate your body temperature, detoxification, energy production and the formation of healthy teeth and bones.

Doctors and health specialists have always emphasized the importance of including vitamins and minerals in our daily diet, through the foods that we eat. Some of those important minerals include zinc, calcium and magnesium which are the three most important minerals that our bodies need in order to stay healthy. Magnesium aids in the absorption of calcium and that is why you generally see calcium and magnesium together in a supplement form.  While zinc actively supports the body’s immune system.

Magnesium is very beneficial to both men and woman of all ages. For woman especially it is beneficial because it is extremely good for your bones as magnesium with calcium improves bone mineral density, which a lack of causes osteoporosis. Magnesium also relieves symptoms of menopause and premenstrual syndrome (PMS).

For both men and woman magnesium is beneficial by helping to…

  • Boost vitamins like B6
  • Improve muscle functioning
  • Increases energy
  • Helps with insomnia
  • Alleviate constipation
  • Kidney stones and gallstones
  • Cardiovascular disease
  • Diabetes (especially type-II)

Magnesium is essential in the body’s production of energy. Therefore common symptoms of magnesium depletion are:

  • Fatigue
  • Headaches
  • Insomnia
  • Muscle pain
  • Leg cramps (Charley Horses)
  • Leg spasms

There are many different foods that are an excellent source for magnesium and they are:

  • Kelp
  • Nuts (particularly almonds)
  • Whole grains
  • Wheat germ
  • Fish
  • Green leafy vegetables
  • Molasses
  • Buckwheat
  • Millet

*Just a side note it is important that when eating nuts it may increase the levels of magnesium however could also decrease the levels of zinc. Which is also an important essential mineral, especially for men. So therefore you must always caution on the side of moderation.

Although there are many great food sources of magnesium. It is extremely hard to obtain the amounts of magnesium that your body needs in order to stay healthy, from just foods alone. This is why a good quality magnesium supplement is required. Magnesium’s highest concentration within the body is found within the heart and brain. This is why it is especially beneficial to get sufficient amounts of this mineral. Healthy magnesium levels have been linked to lowered blood pressure, reduced incidence if type II diabetes, emergency migraine treatment, reduced symptoms of asthma, and improved memory.

The BEST way to obtain magnesium is by taking a top quality oral Magnesium supplement like:

  • Bentonite clay, read my post on The Benefits of Bentonite Clay as a Supplement. It is high in good quality magnesium, calcium, silica, sodium, copper, iron, and potassium.
  • Magnesium supplement which I prefer is Slow-Mag (you can find it on Amazon and at some Walgreens) This is Magnesium Chloride
  • Magnesium Citrate
  • Liquid colloidal Magnesium
  • Magnesium Amino Acid Chelate

*There are many different views/studies that say not to take Magnesium Oxide because it may form a caustic hydroxide within the body that could burn your intestinal walls and is poorly absorbed (this is why I have left that supplement off of the list). However, there are other studies that have been done that say that it is very beneficial. So this is where I urge you to do a little research on your own when choosing to take a supplement.

We are our BEST health advocates as we are the only ones who truly know our own bodies the best!

One great thing is to rub magnesium oil onto your feet before falling asleep…this will help to restore your magnesium faster and will also help with legs twitching at night.

You can purchase a good quality magnesium oil from Amazon or or you could make your own oil. (recipe from )


  • 1/2 cup Magnesium Chloride Flakes (find at
  • 1/2 cup distilled water
  • A glass bowl or glass measuring cup
  • A glass or plastic spray bottle


  1. Boil the distilled water. It is important to use distilled water in order to extend the shelf life of the mixture.
  2. Put the Magnesium Chloride flakes in the glass bowl or measuring cup and pour the boiling water over it.
  3. Stir well until completely dissolved. Let the mixture completely cool and store it in a spray bottle. Store at room temperature for at least six months.

How to use the Magnesium Oil

Spray the oil on your arms, legs, and stomach. It will tingle a little the first few times that you use it however, this is completely normal. If it is too much to handle you can always dilute with more water. You can leave it on the skin or you can wash it off after 20-30 minutes.

In order to absorb, keep and utilize magnesium you need these other vital nutrients:

  • Vitamin D3
  • Vitamin B1 (Thiamine)
  • Selenium
  • Vitamin E
  • Vitamin B6

Reason that your magnesium may be depleted:

  • Refined sugar
  • Alcohol
  • Gluten
  • Prolonged stress
  • common table salt (replace with Himalayan Salt)
  • Tap water laced with fluoride (get a good filtered water)
  • Coffee (regular or decaffeinated)

According to The six major minerals that are required for our bodies to function properly are:

  • Calcium
  • Magnesium
  • Potassium
  • Phosphorous
  • Sodium
  • Chloride

(you should get at least 250 mg per day of each)

*The body needs these minerals through foods or in a supplement form on a regular basis because it cannot manufacture them. 


I am grateful for these web sites in which I referenced information from:

It Shouldn’t Be This Hard to Be Healthy…

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