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  • Writer's pictureAmanda Saffer

Miracle Mineral Magnesium

Updated: Jul 9, 2020

Magnesium regulates hundreds of important enzyme systems in our body! Magnesium is imperative for optimal health and helps our bodies function well. It is essential for brain health, detoxification, cellular health and function, and the optimization of our mitochondria, and in one dietary trial, magnesium intake improved Insulin Resistance among Non-Diabetic individuals with Metabolic Syndrome.

Functional Medicine doctors have touted magnesium as a powerful relaxation mineral, and a top pick for trouble sleeping, muscle soreness, and calming body and mind! Yet, it is estimated that over half of the US is deficient in it no matter how well we eat.

Our magnesium stores can get depleted if we eat too much sugar, consume too much alcohol, are chronically stressed or do not sleep an adequate amount.

Low levels of magnesium may cause:

  • headaches/migraines

  • fatigue

  • insomnia

  • anxiety

  • reflux

  • PMS symptoms to worsen

  • IBS

Another reason most Americans are deficient in magnesium is because of the Standard American Diet (SAD), which details about three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and good fats and exceed the recommendations for added sugars, saturated fats, and sodium.

So how can we get more magnesium in our bodies? Try to incorporate vegetables, nuts, seeds, herbs, and spices into every meal.

Here are some excellent sources of dietary magnesium:

Eat more dark leafy veggies: spinach, swiss chard, beet greens, turnips greens, collard greens broccoli, kale, brussel sprouts, bok choy, romaine lettuce, kelp.

Also good: avocados, cacao nibs, brown rice, seeds and nuts with no added oils, fatty fish, figs, dates, herbs and spices- garlic, chives, parsley, fennels, basil, cloves, coriander, rice bran, and beans.

We may need magnesium supplementation due to denatured soils and not getting enough greens in our diet, even when eating organic.

Taking Magnesium Supplements:

  • The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 150 mg.

  • There are many absorbable forms of magnesium supplements.

  • Taking a hot bath with Epsom salts (magnesium sulfate) is an excellent way to absorb and get much-needed magnesium.

Pro-tip: if you are trying to cut your sugar intake, be sure to supplement with magnesium to help curb those cravings! Sugar cravings may actually be a result of magnesium deficiency.

Would love to hear your thoughts on how you incorporate magnesium-rich foods into your diet or if you have had success with supplementation?

If you are interested in adding supplements into your diet, you can purchase professional-grade, high-quality supplements through my on-line dispensary at

If you have questions with regards to what form of magnesium to take, contact me at , and I can give suggestions that may work for you!

In good health,


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