Magnesium: The Top Seven Things You Need To Know

Magnesium: The Top Seven Things You Need To Know

Early in my chiropractic career, I noticed a connection to Magnesium and well-being in adolescent boys. These young men were coming into my office with growing pains that were severe in nature and causing them pain not just at night but during the day.

I did some reading.

I discovered magnesium was a safe supplement to administer for growing pains and muscle cramping. So I started to apply it in practice. What resulted was surprising. Not only did the boys report less night pain and also no pain during the day, but the parents noted their children had better energy, sleep and bowel movements.

I started taking it myself! 

After a hard workout, I noticed I did not hurt as much, and I had a faster recovery. I noticed my digestion improved, and I was more regular. My anxiety condition that often keeps me up at night improved with the addition of Magnesium. Dr. Mercola, Dr. Hyman, and Dr. Francis all tell us that Magnesium deficiency is rampant. The USDA reports that the prevalence of magnesium deficiency could be upwards of 80% of the population.

Why would the absence of one little mineral cause so many problems? Let’s start at the beginning. 

[Tweet “Taking Magnesium? Are you sure it is the right one? “]

What is Magnesium? Magnesium is an essential mineral that is utilized by every organ in your body. Magnesium is essential for heart, muscle and kidney function and also plays a significant role in digestion. It is reported that Magnesium may play a role in over 300 enzymatic functions. It is used in some way by almost every cell in the body. You can find magnesium in almonds spinach, beans, avocados, broccoli, lentils and pumpkins seeds.

What are the functions of Magnesium? There are dozens of jobs that Magnesium undertakes. That is why being deficient in Magnesium can be so devastating on the body. People that are deficient typically have a myriad of symptoms that neither they nor their doctor can string together into a diagnosis because of how widespread the role of magnesium is!  And because there is only a little magnesium released into the blood at any one time (most is stored in the bones and organs) a normal serum blood test is often ineffective to determine deficiency.

Why would I be deficient? Stress, alcohol, sugar, and leaky-gut can all cause magnesium to be difficult to absorb. But it is a bigger problem than that. That list assumes you are getting enough magnesium, but that it is just not being absorbed. Unlikely. Here’s why. Chemical farming practices have stripped our food of magnesium, and then food processing further depletes nutrients from our food. One of the most susceptible minerals to food processing is Magnesium.

Why can’t I just get magnesium from my diet? There are lots of magnesium-rich foods we should be eating. Avocados, pumpkin seeds, and spinach are my favorites. However, the data tells us that even the best sourced, organic food products are still more deficient in magnesium content compared to their relatives from 25 years ago.  My encouragement to you is to search out great foods with as much magnesium as possible and also supplement regularly. The impact of magnesium deficiency on brain functioning, aging and strength are just too important.

What types of Magnesium should I be taking? What magnesium you select is largely dependent on what symptoms you are demonstrating.  See the infographic below to help you make a good choice.

MAGNESIUM: Seven things you need to know.

What is the best brand to buy? There are two brands I like. My favorite is the CALM brand with calcium. It is easy to adjust the dosage based on need, and it is very flavorful. It is also nice that it is a powder. I always think that improves absorbability. I will mix CALM  with water after a workout, or add it to my smoothie. My second choice is the Pure Encapsulations brand.  Their capsulation process is one of the most natural and digestible. I love their products! 

I chose the CALM with Calcium for you because many of the magnesium functions of the body also require calcium. 


This is a magnesium glycinate that Pure Encapsulations offers. There are several other forms that they offer as well. You should shop for the one that will best suit your needs. Look at the infographic above if you are not sure which one to purchase. 


NOTE: Several of the types of magnesium have a diarrheic effect. If you start taking magnesium and notice a loosening of your stool, back your dosage of slightly. Also, watch out for hidden magnesium. For example, taking an Epsom Salt Bath (Magnesium) and then taking a Magnesium supplement and a multivitamin (with magnesium) might put your poor colon over the edge.





 Consider analyzing your diet for foods rich in magnesium. Could you add some magnesium-rich foods this week? How about a little more spinach in your smoothie, or half an avocado on your salad, or possibly a travel pack of pumpkin seeds for your briefcase? It is always best for us to try to get our nutrients as much from food as possible even when we also choose to supplement.



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46 Responses

    1. Thanks, Brooke. I do too but I learned a lot in writing this article! Thanks for the comment. 🙂

    1. Thanks! They are my first, technically. I could definitely see doing more of them! 🙂

  1. Thanks for this great information – I keep reading more and more how we need magnesium – must be more consistent using it ??

    1. Me too, Clare. It is a popular subject right now. There was no issue finding research on it!

    1. I think in addition to Fish Oil, Probiotic and a greens formula it is one of the most important!

    1. I have wanted to write about it for a long time! The post is getting a great response so I think Magnesium and its benefits resonates with people!

    1. Yes! And you should! 🙂 Ask your naturopath about proper dosage for your weight right now. 🙂

  2. I started taking Magnesium about a month ago and it has completely changed my life. I used to always be incredibly sore after working out – not anymore! The main reason I started taking it was because I couldn’t sleep through the night. Even though I had no problem falling asleep, I would wake up 3-4 every night and nothing I tried helped. Until magnesium. Since I’ve started taking it, I’ve been sleeping well for the first time in over a year. It’s amazing.

      1. I alternate between the CALM product I mentioned and the Pure Encapsulations one. If I need a little help with “regularity” I up the CALM product. 🙂

  3. Great post. I noticed years ago that taking magnesium made my headaches less severe as well as greatly reduced painful cramps around that special time of the month. I’ve been sold on it ever since. – Katy

  4. I’ve been taking magnesium citrate for a while, mainly for regularity. (blush, blush) I didn’t know there were other “kinds.” If I want to address some of the symptoms in the infographic (very impressive, by the way!), is it ok to switch it up? Love the blog, girl!

    1. Yes, I actually think it is good to switch it up so that your body can use the different kinds! Thank you for the comment, Reisha! That means a ton coming from a prolific and wonderful writer such as yourself!

  5. Very interesting. I have a friend who raves about magnesium and I have suffered from fatigue and indigestion ever since I had HELLP syndrome and my liver and kidneys started failing. I recovered but never fully felt the same. I think I might have a deficiency. I will have to talk to my doctor. Thank you

    1. Yes, and you might consider a naturopath or chiropractor. Often they are more in tune with nutrition. 🙂

  6. This is such great information. I actually just bought a magnesium supplement, but now I need to check if it’s the right one. I’ll be using your infographic!

    1. Excellent. I only just learned about al the different types myself. Thank you for reading.

    1. There ya go Angie. Thye say Transdermal is one of the best ways to get it into your system.

  7. I need to get back into a better habit of taking my magnesium! I like the Calm stuff, I take pills sometimes when I don’t get around to drinking it though.

    1. Same as me, Lisa. I think it is good to alternate. Our bodies get sick of stuff, so it is good to alternate!

  8. I’ve been trying to eat healthier these last few weeks and been feeling fatigued, wondering if Magnesium deficient could be part of it!

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About Dr. Denniston

Dr. Denniston is a wellness strategist for elite leaders and their teams, bridging the connection between personal well-being and professional success. She provides custom solutions for burnout and stress and facilitates cohesive habit-training strategies that maximize vitality, productivity, and resilience.

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