09/11/2026
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๐๐ง๐ก๐๐ง๐๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐๐ฏ๐๐ฅ๐ฌ ๐ญ๐จ๐๐๐ฒ ๐๐ง๐ ๐๐๐๐ฅ ๐ญ๐ก๐ ๐๐ข๐๐๐๐ซ๐๐ง๐๐
Are You Getting Enough MAGNESIUM?
Magnesium is the 4th most abundant mineral in the body, and every cell contains it and needs it to function properly. It enables the many enzymes in the body to work so that those enzymes can carry out the many life-necessary reactions occurring in our cells all the time.
About 60% is found in the bones, and the remaining reside in muscles, soft tissues and fluids, including the blood. Magnesium is used in over 600 reactions that take place in your body, and it is used up quickly and readily. These reactions are things like nerve impulses, muscle relaxation, bone mineralization, to name a few important ones. Many of us are deficient in magnesium, because it gets so used up in the body it is hard to get enough through diet, especially from our mineral deficient soil in current times. The more stressed we are as well, depletes our magnesium levels further, as does some processing of food. Certain supplemental forms of magnesium are harder for the body to absorb and actually utilize. Seek out magnesium bound to amino acids like glycine, for a superior absorption rate.
Some deficiency signs include muscle cramps/spasms, poor digestion, trouble sleeping, anxiety, and poor memory and learning capabilities. Chances are, you could benefit from eating more magnesium-rich foods and taking a supplement.
Magnesium does a lot for you, including the following main roles, tasks, and benefits:
1) Acts as a co-factor or 'helper molecule', in:
- energy creation, food into energy
- protein formation, from amino acids
- gene maintenance, create and repair DNA and RNA
- muscle movement, contraction and relaxation of muscles
- nervous system regulation, helping neurotransitters which send messages throughout brain and nerves
2) Boost exercise performance
3) Fights depression and supports brain function
4) Lowers type 2 diabetes risk, reduces insulin resistance, helps balance blood sugar
5) Lowers blood pressure, helps the heart function
6) Anti-inflammatory benefits
7) Migraine relief
8 ) Improves PMS symptoms including water retention, abdominal cramps, fatigue, constipation, and irritability
9) Aids calcium and mineral absorption, bone health
10) Sleep, increases GABA which encourages relaxation and sleep
Some common deficiency symptoms include:
- fatigue and weakness
- muscle cramps and twitches
- mental problems and disorders
- weak bones and osteoporosis
- irregular heartbeat
- low energy
- headaches
- high blood pressure
- asthma
- stress issues
- sleep problems
Most people in fact, are deficient and not getting enough magnesium. Eat a magnesium-rich diet and supplement as needed. Some excellent food choices are:
- almonds and nuts
- seeds like pumpkin, sunflower, flax, chia
- oats
- buckwheat
- raw cacao
- popcorn
- avocado
- fatty fish
- legumes
- bananas
- avocado
- leafy greens
Popular and well-absorbed forms of magnesium supplements are glycinate and citrate.
For treating specifics ailments consider:
-Magnesium glycinate for sleep and best absorption
-Magnesium malate for energy, muscle soreness
-Magnesium threonate for memory and and brain
-Magnesium oxide for constipation quick-relief
-Magnesium citrate for relaxation and bowel maintenance
-Magnesium chloride for topical application absorption. A topical gel or oil will bypass gastrosystem and be absorbed transdermally, good for specific pain or sleep aiding.
-Magnesium sulfate (epsom salts) to relax muscles and detox, in the bath
Try addressing your nutritional gaps and see how your health improves!
Be well,
Tina Foster, RHN
Essential Remedies
