Kristi Whitley

Healthy Living

Magnesium Quick Facts

Studies show that greater than 75% of older Americans are magnesium deficient. Modern farming practices have depleted our food supply of magnesium. Stress, smoking, sodas, processed food, and prescription drugs have depleted our bodies of magnesium.

Magnesium relaxes muscle and nerve cells and is vital to the proper function of every cell in our bodies. Symptoms of magnesium deficiency include:

  • High blood pressure
  • Weakness and fatigue
  • Muscle cramps, tingling, twitching, numbness
  • Heart arrhythmias, irregular heart beats
  • Anxiety, depression, attention deficit, mood disorders
  • Migraine headaches and TMJ
  • Insomnia
  • Constipation
  • Difficulty swallowing
  • Muscle stiffness, soreness including back and neck
  • Urinary spasm
  • Restlessness
  • Osteoporosis

Magnesium deficiency has been linked to the following diseases:

  • Stroke
  • Death from heart attack
  • Diabetes
  • Insulin resistance
  • Metabolic syndrome
  • Blood clots
  • Inflammation
  • Chronic fatigue
  • Depression
  • Alzheimer’s and Parkinson’s disease
  • Cancer

Magnesium rich foods include:

  • leafy green vegetables
  • seaweed
  • beans
  • nuts
  • seeds

However, foods cannot supply enough magnesium to reverse the previously mentioned symptoms. Supplementation is necessary.

Magnesium is available in many forms. The most commonly available and cheapest form is Magnesium Oxide, which is poorly absorbed. Choose Magnesium Glycinate for the best absorption.  Take Magnesium glycinate 400-800mg per day in divided doses. Also, baths or footbaths in Epsom salt water will give magnesium absorption through the skin.


If you take medication for high blood pressure monitor blood pressure daily when beginning a magnesium supplement as it can reduce blood pressure. Your doctor may be able to reduce or eliminate blood pressure meds with the use of magnesium. Also, start with 400mg of magnesium and increase as needed. Diarrhea may be an indicator of too much magnesium.