15 Ways “Miracle Magnesium” Can Improve Your Health

magnesium deficiency

Lately it seems like everywhere I turn I am seeing another article about the benefits of magnesium. The headlines are quite attention-grabbing. They use words like “miracle”, “magic”, and “most powerful relaxation mineral available!” So of course I had to look into it!

Here is a startling fact I learned:

Up to 80 percent of the U.S. population is suffering from magnesium deficiency!

The reason we are so deficient is pretty simple:

1). Most of us eat a diet that contains practically no magnesium.

2). Magnesium levels are decreased by excess alcohol, salt, coffee, soda, prolonged or intense stress, antibiotics and other drugs.

3). Magnesium is poorly absorbed and easily lost from our bodies.

But there is some GOOD news amongst the bad….all of this can be very easily fixed!  (More on that later.)

magnesium deficiency

After reading probably a dozen different articles about this critical nutrient, I’m no expert, but I am definitely convinced there is something to this “miracle”. The advice from medical experts and the testimonials from people who have experienced the benefits are very impressive.

So I present, for your consideration, 15 ways that magnesium can improve your health.

magnesium deficiency

Anxiety and panic attacks

Magnesium helps keep adrenal stress hormones under control and also helps maintain normal brain function.


Magnesium helps relax the muscles of the bronchioles in the lungs.

magnesium deficiency

Blood Sugar

Magnesium is utilized in more than 300 essential metabolic reactions, including regulating healthy blood sugar levels. Magnesium deficiency is directly linked to causing insulin resistance, which in turn can lead to diabetes.

Cancer Prevention

Maintaining healthy magnesium levels in your body can greatly decrease your risk of developing cancer. A study published in the American Journal of Clinical Nutrition found that for every 100-milligram (mg) increase in magnesium intake, a person’s risk of developing colorectal cancer drops by about 13 percent.

magnesium deficiency


Magnesium helps keep bowels regular by maintaining normal bowel muscle function. Milk of magnesia has been used for decades to help constipation.


Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium.

magnesium deficiency


Because of its strong elimination potential, magnesium is considered a powerful detoxifier as well. Heavy metals, environmental chemicals, pesticides and herbicides, and various other toxins are greatly diminished inside the body when magnesium is present.

Gastrointestinal Distress

Since magnesium is required by the body to properly digest foods, supplementing with it can help alleviate gastrointestinal discomfort and disease. Magnesium helps break down food and assimilate nutrients. Magnesium also aids in the production of hydrochloric acid in the stomach, as well as triggers the healthy production of bile in your liver.

magnesium deficiency

Heart Disease

Magnesium deficiency is common in those with heart disease. An astounding number of studies have documented the effectiveness of IV magnesium in helping prevent cardiac damage and even death following a heart attack. The reason for this is that 40 to 60 percent of sudden deaths from heart attack are the result of spasm in the arteries, not blockage from clots or arrhythmias!


Without adequate magnesium, blood vessels constrict and blood pressure increases.

magnesium deficiency

Migraine Headaches

A few studies suggest that taking magnesium supplements may help prevent migraine headaches or at least shorten their duration and reduce the amount of medication needed. People who have migraines tend to have lower levels of magnesium.

Nerve Problems and Muscle Spasms

Magnesium helps eliminate peripheral nerve disturbances that can lead to headaches, leg and foot cramps, gastrointestinal cramps, and other muscle aches and pains.

magnesium deficiency


We’re always hearing about how important calcium is for maintaining healthy bones, but magnesium is even MORE important. In fact, magnesium must be present for calcium and vitamin D to do their job. Not getting enough calcium, vitamin D, and magnesium may play a role in the development of osteoporosis.

Obstetrical Problems

Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, or eclampsia. Magnesium, given intravenously in the hospital, is the treatment of choice to prevent or treat these complications.

magnesium deficiency

Premenstrual Syndrome (PMS)

Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness.

If you, or someone you care about, suffers from any of the symptoms above, don’t worry, according to Mark Hyman, M.D. practicing physician and founder of The UltraWellness Center, it really is an easy fix!

Here’s how:

magnesium deficiency

  • Limit coffee, colas, salt, sugar, and alcohol.

magnesium deficiency

  • Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

magnesium deficiency

  • Include the following in your diet as often as you can:  Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

magnesium deficiency

  • Take Magnesium Supplements

– – -The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.
– – -Some may need much more depending on their condition.
– – -Most people benefit from 400 to 1,000 mg a day.
– – -The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate.
– – -Avoid magnesium carbonate, sulfate, gluconate, and oxide.
– – -Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.
– – -Most minerals are best taken as a team with other minerals in a multi-mineral formula.

magnesium deficiency

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

People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any health program.

If you are dealing with any of the above issues…magnesium might be worth looking into. Because based on the numbers, MOST of us could use more than we are getting!


Print Friendly
Share on Facebook0Tweet about this on Twitter34Pin on Pinterest3.4kGoogle+0

Enjoy This Post? Never Miss Another!

Subscribe to Jillee's FREE email newsletter and receive more great tips and ideas!



  1. Shirls says

    How coincidental that this article should appear in my google feed today. Only yesterday I bought some Slo-Mag (aspartate) because I was feeling so sluggish. I have found in the past that it gives me a lot of energy.

  2. says

    Great article…I was just wondering if you can soak in it can it be added to Homemade Soap as an ingredient? I make Soap and wondered if the properties of magnesium would be altered in the process.
    Thank You,

  3. Barbara Werner says

    I have been taking Magnesium at bedtime for years. It helps me sleep and keeps me very regular!

  4. Helen says

    I am quite confused as to what I should be taking? Am I better taking it orally or using it in a bath. Article says Avoid magnesium carbonate, sulfate, gluconate, and oxide but Epsom salts (magesium sulphate) for a bath – is this okay? Suffer from insomnia too and HBP. Any help very much appreciated.

    Thank you

    • Diane says

      Most of the magnesium taken orally isn’t absorbed into your body like a transdermal (by skin) application. I do take magnesium oxide orally.

      I find the magnesium oil burns for a while after I use it. I love using the magnesium lotion. I use it after a bath – 2 cup Epsom Salt in a bath with a few drops of Lavender. The skin is the best way to absorb magnesium. I make my mag lotion from this recipe, but I use Ancient Minerals oil instead of the flakes because it’s more potent than the flakes.

  5. Sharon says

    Jillee….thank you, thank you for this info. My daughter suffers with insulin resistance and we have done everything by the book with diet, chromium supplements etc!!! No one has ever mentioned magnesium!!! I am going to get us both some as with menopause I am suffering with many of the issues mentioned.
    Again, thank you!! (Love your posts every day) hugs from Cape Town, South Africa. xx

  6. Deborah T says

    Could you please share your sources, especially the scientific papers? I would like to do some additional reading up on this topic. Thanks.

  7. Almarie de Villiers says

    I always take a warm bath with epsom salts in when I feel achy, constipated or have a migraine. It helps. It is also very good for very active children (read difficult to calm and control) to add a tablespoon or two to their bath water. It helps calm them and give them a good nights rest.
    Epsom salts is really good for such a whole lot of things, that it is worth keeping in your kitchen cabinet.
    A link to a previous article Jillee did on Epsom salts – http://www.onegoodthingbyjillee.com/2012/07/the-wonders-of-ordinary-epsom-salt.html

    • Trina says

      Great books: The Magnesium Miracle By Carolyn Dean Md Nd
      The Magnesium Factor By Mildred Seelig & Andrea Rosanoff. I got the first one at my library. Both are on amazon

  8. Rob says

    Thanks for a great article. I have been having severe leg cramps which wake me up startled several times during the night. My daughter bought me some Magnesium to use either in the bath or as a foot bath. It has made a marked improvement and I am sleeping right through the night. I am on both high blood pressure medication and also a diuretic so after reading your article, I will speak to my doctor about the possibility of them causing magnesium loss. Thanks again Jillee.

    • Louise says

      Rob, if what your daughter bought you is magnesium chloride “flakes” (sort of looks like chunky epsom salts) you can make magnesium oil by dissolving them in warm purified or filtered water in a 1:1 ratio – dermal absorption of magnesium is substantially better then digestive absorption, you can spray this oil directly on affected body parts, such as your legs. I had greatly accelerated healing of some pulled muscles recently by spraying mag oil directly on the sore areas. It tends to feel strange on the skin and can sting on dry or irritated skin, but the speed of healing was worth any small discomfort.

      • Diane says

        Most of the magnesium taken orally isn’t absorbed into your body like a transdermal (by skin) application. I find the magnesium oil burns for a while after I use it. I love using the magnesium lotion. I use it after a bath – 2 cup Epsom Salt in a bath with a few drops of Lavender. The skin is the best way to absorb magnesium. I make my mag lotion from this recipe, but I use Ancient Minerals oil instead of the flakes because it’s more potent than the flakes.

  9. Lucy says


    Thanks for this article; I have also read a lot about magnesium helping with insomnia and have been trying it with success the last few nights.