If you have read around the blog before, you know I am a big fan of magnesium (and making sure you are getting adequate amounts daily!). With it being involved in over 300 biochemical reactions in the body, it is an essential mineral with a crucial role for holistic wellness. And according to recent studies, over 68% of people are deficient in this mineral.

This post will go over signs and symptoms of magnesium deficiency, why we are becoming increasingly more deficient as a society, and multiple ways you can support your body with magnesium!

The Problem With Low Magnesium

Low magnesium has been linked to chronic inflammation and oxidative stress. Both of these are factors for chronic illness and diseases including diabetes, cardiovascular disease, stroke, and decreased bone density and immune system efficacy. 

In addition to physiologic effects, low magnesium has also been shown to effect your mental and emotional health. This study showed significant correlations between low magnesium levels and depression, while other studies have shown a link between study participants and their responses to questions on anxiety.

Reasons for Magnesium Deficiency

What is the reason for so many people to be deficient in such an important mineral?! Well, you’ll see that there are several factors at play that may be effecting one’s health…

• Magnesium Depletion in Agriculture

  One research article reads, “it is ascertained that magnesium content in fruits and vegetables dropped in the last fifty years, and about 80% of this metal is lost during food processing. As a consequence, a large percentage of people all over the world does not meet the minimum daily magnesium requirement”

  Because of increased demands of food production, the soil is being over-farmed and drained of its essential nutrients- including magnesium. In addition, fertilizers further deplete the nutrients. Then, even after harvesting, the processing of food (into things like cereals, breads, and other popular processed foods) further depletes the nutrients available for your body to absorb.

  One way that you can try to minimize these effects is by purchasing produce from local farmers who hopefully use sustainable farming methods. These methods can help to maintain the integrity of the soil, and in turn produce more nutritious foods. 

• Medication Use

  Currently, more than 66% of American’s are taking at least one prescription medication. Some of these medications reduce magnesium levels in the body by their mechanism of action. For example, diuretics cause excretion in the urine, while proton pump inhibitors inhibit the absorption of magnesium in the body. 

  While many of these medications can be life saving for people with chronic illnesses, it is important to note the effects they have on mineral status in the body.

• Magnesium Levels in Water

  Do you have a reverse osmosis water filter? Did you know that while these systems are great at removing chemical and unwanted pollutants from our water, it also removes healthy minerals- including magnesium? 

  That is why any time you are drinking filtered water, you need to be sure it is either remineralized, or you mineralize it yourself. We have had a reverse osmosis filtration system in our home for several years and always use these drops to make sure we are putting healthy minerals back into our water!

• Drinking Soda

  Did you know that most dark-colored carbonated beverages (think most popular sodas) contain phosphates. These phosphates bind to magnesium in the gi tract making it unable to be absorbed by the body!

• Stress
  A study published by the national institutes of health (NIH) found that stress depleted magnesium levels in the body. Not only that, but decreased magnesium caused further stress to the body creating a negative cycle of magnesium loss.

Signs You May be Deficient in Magnesium

For many people, the signs of magnesium deficiency are vague and similar to many other deficiencies in the body. Some of the most popular signs of magnesium deficiency include:

• fatigue

• muscle cramps and twitching

• leg cramps or restless leg syndrome

• constipation

• high blood pressure

• poor mental health

• numbness or tingling in hands and feet

  As you can see, there are many reasons to be aware of your magnesium intake and having sufficient levels within your body. These signs and symptoms listed are not definitive or diagnostic. If you are concerned about mineral deficiencies in the body, make sure you see your primary care provider for further evaluation!

Ways to Increase Magnesium

I am always an advocate for a food-first approach to wellness- that is why with all my coaching clients we work towards nutrient-dense foods, eating enough to fully nourish your body, and prioritizing quality first.

But unfortunately, with magnesium, it isn’t always possible due to the soil depletion and poor water quality previously mentioned. That is why it can be an important mineral to supplement. My requirements with supplements are that they are always high-quality, third party tested and optimally sourced. One of the benefits of getting enough magnesium is that it can help you to have a good night's sleep. (that is why people usually recommend taking a magnesium supplement, or using a magnesium lotion, at bedtime before falling asleep!) 

How to Supplement Magnesium for Optimal Health

• Smidge Magnesium- my favorite vitamin form of magnesium. Unlike other oral magnesium products, this includes three different varieties of magnesium and is formulated specifically for taking in the morning. They also have an evening magnesium that supports restful sleep.

• Trace Mineral Drops- taking in trace minerals is important because they are often missing from your diet and water (especially if you use a water filter that is reverse osmosis) 

• Electrolyte Drinks- My family love LMNT electrolyte drink packs. They are science-backed to give you the appropriate ratio of sodium, magnesium, and potassium for cellular hydration! (by shopping the link above, they’ll add an extra bonus pack to your first order 👏)

• Magnesium bath- most bath salts are either epsom salts or magnesium flakes, so what's the difference? Epsom salts are magnesium sulfate while magnesium flakes are magnesium chloride. While both are beneficial to your body, magnesium chloride can be absorbed more quickly. This is why it is popular to help with sore muscles and relaxation!

• Magnesium lotion- While these are all great options that I use regularly, one of my favorite ways to supplement is magnesium lotion! That is because sometimes magnesium supplements can cause G.I. symptoms including diarrhea. If you are sensitive to oral magnesium pills, lotion may be a better starting point for your body.

Related Reads:

My Holistic (and Budget Friendly) Approach to Supplements

3 Best All Natural Magnesium Lotions

Magnesium lotion is an easy and effective way to boost magnesium levels in your body. I love applying it in the evening for a soothing, relaxing evening ritual (just add a cup of hot tea and i’m set) to help set me up for good sleep. One benefit of magnesium lotion over oral supplements, is that topical magnesium generally has fewer side effects in the digestive tract (the most common being diarrhea). With the topical application of lotion, you do not have those side effects making it a great option! These are three different brands of magnesium lotion that I have used and loved (with my most favorite one noted too 😉🫢)

Before we dive right in, here are my requirements for skin care and beauty products- first, I want them to be made with natural ingredients (or as much as possible- I am all about 80/20) to support healthy skin holistically. Natural ingredients also do better on my sensitive skin. Second, I do not want any artificial fragrances. In the recommendations below, any scent is from high quality essential oils. And lastly, I want them to work. Double points in the whole family can use them! Now with that out of the way, here are my 3 favorite magnesium lotions!

1. Butter Me Up Organic Magnesium Lotion- This lotion is made with magnesium oil, organic shea butter, avocado oil and coconut oil, lavender and local beeswax. I love how rich and creamy this feels when applying. This was the very first magnesium body lotion I tried and I could immediately tell how much it positively effected me getting restful sleep! This would also be a great option for anyone with restless legs- just apply some at night to help calm your whole body and get better sleep!

Fun fact about this company: they are within the top 1% of shops on Etsy! They make amazing all natural products for your whole family. They're saying is "don't put anything on your body that you wouldn't put in it" 👏

Use code KAELYN for 10% off your order with Butter Me Up

2. Organic Sleepy Body Lotion- literally made of DREAM ingredients. Organic Mango Butter, Organic Coconut Oil, Deep Sea Magnesium Chloride Brine, Organic Beeswax, Organic Essential Oils, Distilled Water..... that's it. And what's even better is that this sleepy magnesium cream is so smooth to apply. As if that wasn't enough, it made such a difference in my achey legs during pregnancy

3. Earthley Good Night Lotion- last, but most definitely not least. I love this Earthley magnesium lotion. I have used both the original (with lavender) and the sensitive skin option (unscented). I love that they are not only high-quality, but priced extremely reasonably! This is also one of my favorite brands for all natural lotion, deodorant and certain supplements. I find that I continue repurchasing this one again and again! 1 teaspoon offers 100mg of magnesium, so a little bit goes a long way. It is the perfect body butter to apply after a long, stressful day!

The only reason I have this listed third is because depending on the weather, the stearic acid can clump up making the texture a bit gritty. You can easily reheat the product and melt it down and then put it in the fridge to quickly cool it. That should get rid of all the beads and make it a smooth product again! Sometimes that is just one of the tradeoffs you make when you are using an all natural product without emulsifiers and bonding agents!

Use code CHOOSENATURAL for 10% off your first order with Earthley

If you are depleted in magnesium, there are many effective options to help support and nourish your body! If you need help implementing and prioritizing healthy habits in order to achieve optimal health, let’s hop on a phone call. I work with clients one-on-one to help create long-term, sustainable health habits!

Keep Reading