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Miracle Magnesium…

Without Magnesium, 300 biochemical switches don’t get turned on.  Yikes! From nerve function, muscle contraction, immune system defense, strong bones, keeping your heartbeat steady…and if that wasn’t enough, it adjusts the sugar levels in your blood so you don’t destroy your blood vessels after a can of Coke! You might have used magnesium for sleep…but let’s learn where else Magnesium can work its miracles! 

Q: What is it, how much do I need?

A: It’s an ESSENTIAL mineral, “essential” meaning your body can’t make it. Your body stores about 25g of it, 60% of it is in the bones, it’s critical for bone strength and development of new bone. Average adult needs about 350-400mg per day, as you get older, you need more.  Most don’t get that, so supplementation can be helpful. 

Q: What foods have Magnesium? 

A: Magnesium is a mineral, minerals are found in the soil, so anything that grows in soil. Spinach, beans, nuts, seeds, grains are good sources.  Your body will absorb only 30-40% from foods, top foods are Pumpkin Seeds, Chia Seeds, Almonds, Spinach, Cashews, and Peanuts. 

Q: Who’s at risk for Magnesium deficiency? 

A: Individuals 60+, those suffering from digestive issues, Diabetics, poor dietary intake (especially whole/plant-based foods), and alcoholics. It’s not about just deficiency, it’s about getting optimal levels based on your lifestyle. If you’re active, stressed, on-the-go, you need more than the recommended about to function at a high level. 

Q: What are some of the benefits and why?

A: Some of the more well researched areas are: Bone Health, Type 2 Diabetes, and Cardiovascular Disease, here is why:

  • Bone Health – promotes bone crystal formation, increasing bone density. Regulates the intake of Calcium, Vitamin D, and Vitamin K – all needed for bone health. 
  • Diabetes/Blood Sugar – improves insulin sensitivity and metabolism, the key hormone that regulates how much sugar is in the blood stream. 
  • Cardiovascular Disease – Magnesium is the electrolyte used in cardiac muscle, making it more efficient and rhythmic. Also has shown to be reparative to the heart, reducing mortality after a heart attack

Q: What about sleep? 

A: Magnesium does affect the nervous response, helping to calm the nerves, which is a root to healthy sleep. Research has shown it can help people to get into sleep, it does not appear to improve sleep quality or increase total sleep time. The amount used was between 350-700mg of Magnesium Oxide or Magnesium Citrate. 

Q: Which form is best? Magnesium Bisglycinate?

A: Magnesium is never by itself (elemental), it needs to be “attached” to something. Forms NOT WELL absorbed are: Hydroxide, Carbonate, Oxide, and Sulfate – these are best as a laxative. Forms BEST are: Chloride, Bisglycinate/glycinate (same thing), and glycerophosphate. 

Q: Can you link the best form to condition?


Leg CrampsBisglycinate
Bone HealthCitrate

Q: What are your choices for Magnesium products?

A: Magnesium Only – Vitacost Magnesium Citrate.  Bone Health – Jarrow Formulas Bone Up. Sleep – Solgar Chelated Magnesium