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March 17, 2024 4 min read

It's no secret that there are amazing natural ways to alleviate muscle pain, get better sleep and relieve ourselves of discomfort, and magnesium is one that does it all! 

Sore muscles? Magnesium. Improve sleep? Magnesium. Restless legs? Magnesium. Bloated & digestion issues? Magnesium. Bad hair day? Magnesi- okay maybe it can't do everything but it comes close!

Every organ in your body requires magnesium, yet 75% of the population is deficient in magnesium. 

In this blog, we'll delve into what magnesium is, why it is important, how to know if you are deficient, the different types of magnesium and where to find potent magnesium.

What is magnesium and why we need it

Magnesium is the fourth most abundant mineral in the human body, playing a vital role in over 600 cellular reactions:

  1. Muscle and Nerve Function: Magnesium is crucial for the contraction and relaxation of muscles, ensuring optimal performance and reducing cramps and spasms. 

  2. Bone Health: By regulating calcium levels and aiding in bone-building hormone production, magnesium keeps your skeletal system strong and resilient. 

  3. Cardiovascular Health: Magnesium regulates blood pressure, maintains heart rhythm, and improves blood flow, reducing the risk of heart disease and promoting overall cardiovascular health.

  4. Mood and Sleep: Whether you need to unwind after a long day or combat stress and anxiety, magnesium promotes relaxation, calmness, and restful sleep, leading to a more positive mood and improved mental well-being.

  5. Digestive Health: Magnesium can alleviate constipation, support regular bowel movements, and reduce bloating and discomfort, ensuring a healthy digestive system. 

How do I know if I am magnesium deficient?

Our body does not produce magnesium, but it absorbs magnesium that’s present in specific foods. The reason 75% of our population is deficient in magnesium is due to

  • our modern farming practices which lead to magnesium-depleted soil
  • consuming more processed foods and sugary drinks, which are low in the mineral
  • certain medications we take regularly, including those for blood pressure, cholesterol, or birth control

So how do you know if you are deficient in magnesium? 50% to 60% of magnesium is present in the bones and most of the rest in soft tissues. This means magnesium deficiency, unfortunately, does not show up on a regular blood test as only 1% is stored in our blood. 

However, here are signs that can suggest you have a magnesium deficiency:

  • Muscle cramps and twitches: Frequent leg cramps, especially at night, or eyelid twitching can be indicators of low magnesium.
  • Fatigue and weakness: Magnesium is essential for energy production, so feeling constantly tired and weak could be a sign.
  • Headaches and migraines: Some people experience headaches or migraines more often when they're deficient in magnesium.
  • Restlessness and anxiety: Magnesium plays a role in nerve function, and low levels may contribute to feelings of anxiety or restlessness.

The different types of magnesium 

Not all magnesium is created equal. In fact, some can lead to bloating and diarrhoea. Here are the different types of magnesium: 
  1. Magnesium Oxide: While this type boasts a high magnesium concentration, its low bioavailability means this type is not as easily absorbed by the body. It can also draw water into our bowels or disrupt stomach acid, which might lead to digestive issues and diarrhoea. 
  2. Magnesium Sulphate (epsom salt): This popular choice of magnesium has a medium bioavailability, but is easily excreted by our kidneys. While it is a cheaper magnesium option, you need double the amount of epsom salt to achieve the same result as magnesium flakes (see nr 4).
  3. Magnesium Citrate: A highly bioavailable type of magnesium, meaning it is easily absorbed by our body delivering all benefits of magnesium. You can find this in our magnesium powder here

  4. Magnesium Chloride: High bioavailability makes this form a popular choice for supplementation and addressing magnesium deficiency. It's effective for those needing to boost magnesium levels efficiently, delivering all magnesium benefits including muscle and nerve relaxation. You can find this premium type of magnesium in oils here and in bath flakes/salts here and here

  5. Magnesium Glycinate: Known for its high bioavailability, glycinate is prized for promoting relaxation, calmness, and healthy sleep cycles.

  6. Magnesium Threonate: This unique form crosses the blood-brain barrier, making it ideal for supporting brain health, cognitive function, and memory. It's a brain-boosting superstar!

5 ways you can easily incorporate magnesium into your everyday routine...

  1. Fuel your body with magnesium-rich foods throughout the day. Incorporate leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, and whole grains like quinoa and brown rice into your meals to boost your magnesium intake naturally.

  2. Top up your magnesium intake with
    • magnesium powder; you can add a scoop to your morning smoothie or sprinkle on oats. This naturopath designed powder is enriched with superfoods and is yummy too!
    • magnesium oil spray: keep a bottle of calming magnesium next to your bed an apply to your calves and foot soles before going to sleep. If you love workouts, our recovery magnesium is enriched with MSN to help your muscles recover and give them a magnesium boost or simply keep our pure magnesium oil hand for a quick spritz on your wrists, tummy or the back of your neck to help calm your nerves and promote relaxation.
    • luxurious magnesium bath soak: Add 2 cups in your bath and soak up the magnesium or if you are short in time you can add 1/4 magnesium to a foot soak. It does wonders! 

Do you have little ones that can be irritable, restless or have growing pains? We have one designed for babies and toddlers here too

Whether you prefer to sip it in a smoothie, spray it on your skin, or soak it up in a bath, there's a magnesium solution that's perfect for you!

Start incorporating magnesium into your everyday routine and reap the benefits of this magical mineral! The legends at Raw Medicine make that possible for us in the most sustainable way, a win win for your health and the planets too! 

Let me know if you have any questions!

Much love, Ellie x 

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