Magnesium: The Invisible Deficiency

Are you wondering if you are deficient in magnesium.  The answer is most likely YES.  I never thought about being deficient in magnesium but now that I supplement with my homemade magnesium oil spray I can tell a very big difference, verifying to me that I was indeed deficient.  Magnesium is so very important to your body and it is becoming more difficult to obtain through diet therefore it is beneficial to supplement magnesium to maintain your healthy, happy, human body.

I supplement magnesium using my homemade magnesium oil spray.  I spray it on after a shower or at bedtime and I am feeling great.  I do not take magnesium supplements in the form of a pill because it would be hard to obtain the amount that I need to absorb in pill form.  Since topical magnesium also bypasses digestion, higher doses of this key mineral can be delivered.

I never thought about magnesium deficiency.  I was aware of calcium and iron deficiencies so I was anxious to understand why or how I had become deficient in magnesium.  Right off the bat I discovered two huge reasons for this specific deficiency that affect us all (especially in the US):  food and water.

Reasons for magnesium deficiencies: 

Food.  Why is it harder now to achieve a high magnesium diet?   Modern farming depletes the soil of magnesium.

Water.  Water used to be a good source of magnesium but fluoride ruined that.

Fluoride ion clearly interferes with the biological activity of magnesium ion. And since magnesium does so much in the body, the side effects are often too widespread to recognize or even quantify. – Radiant Life

Here are a few other dietary factors that can cause you to be deficient in magnesium:   consumption of caffeine, sugar, alcohol, processed foods, and certain prescription drugs can deplete your magnesium levels as well.  You also can have mineral loss through perspiration and high activity levels.

The signs of magnesium deficiency are everywhere, especially in the US.  The symptoms are so common that we (& health care professionals) often overlook them.  So here is a very long list of symptoms of magnesium deficiency (via Collective Evolution):

Magnesium:  Are you deficient?

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Behavioral disturbances
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Tendonitis
  • Anger
  • Aggression
  • ADHD
  • Brain fog
  • Tension
  • Anxiety disorders such as OCD

I am sure that most people have a few of the symptoms listed above.  When I first read the list I thought well,they named pretty much every symptom.  I also wondered if magnesium could actually make such a difference in our bodies.  I quickly discovered that yes, magnesium is very important to the human body.

How important is magnesium to the human body?

Magnesium is an essential mineral for human nutrition.  Magnesium is the second most abundant element inside our cells, within our cells it serves hundred’s of functions.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes.   –National Library of Medicine

How can I get enough magnesium?

You can eat it.   Some foods that are a good source of magnesium are:

Magnesium Rich Foods
credit: Coresia Herbal Products

leafy greens:  packed with magnesium & calcium.

nuts & seeds:  almond, cashew, hemp, chia, pumpkin, and sunflower all have very high levels of magnesium, along with iron, B vitamins, protein, and healthy fats.

whole grains:   rich in magnesium, along with potassium, fiber, complex carbs, and protein.

bananas:  magnesium, potassium, vitamin B6.

avocado:  ounce for ounce, avocados provide more magnesium than the 20 most commonly eaten fruits.

fish:  fish like mackerel, wild salmon, halibut, and tuna will add more magnesium to your diet as well as vitamin D and omega-3 fatty acids.

legumes:  soybeans are a nutrient-rich legume that carry a high amount of fiber, magnesium, and amino acids. Other legumes rich in magnesium include black beans, kidney beans, white beans, chickpeas, black-eyed peas, and lentils.

coffee:  very high in magnesium and B vitamins   (ah, I just started drinking coffee again after several years and this makes me feel a little bit better about my decision)

cacao:   cacao is VERY rich in magnesium (yay!), iron, B vitamins, protein, fiber, and a bunch of other nutrients.  Please pass the dark chocolate!

dairy products are great to consume because magnesium and calcium work very well together.  When you are getting enough magnesium it makes it easier for your body to absorb calcium and put it to good use.  It’s a win-win.

And many more food items…..

You can purchase (or make) magnesium supplements:

We eat a lot of veggies, fruits, beans, and nuts but we either limit or avoid soy, whole grains, and milk.  I feel that in addition to a healthy diet my family would benefit from an additional supplement of magnesium.

There are various ways that you can supplement magnesium beyond diet, I decided to make a magnesium oil spray (I will share that super easy recipe next week!).  You can also purchase magnesium supplements in the forms of:

oral supplements:   magnesium supplements are swallowed and passed through the digestive tract which lowers absorption.

transdermal supplements:   magnesium applied to the skin can be absorbed directly into your cells, bypassing the digestive system.  This is why I make my own magnesium spray.  If you can’t wait until next week to find out how I make my spray you can purchase magnesium oil made by me over in my Etsy Store:

Magnesium Oil Spray ( Made with Peace and Love)

or you can purchase it over at Amazon.

I really hope that you find this post helpful and I hope that if you begin to add more magnesium to you everyday life you are able to enjoy the many benefits!

To see more of my natural living posts please click here.

10 thoughts on “Magnesium: The Invisible Deficiency

    • Angela says:

      It is fun making your own products. I find that my children are very interested in making these products with me and are more likely to turn to natural products when they have assisted in making them! Thank you for stopping by Marion. 🙂

  1. Karen Baker says:

    Hi Angela,
    Thanks for the e-mail regarding magnesium. I get those awful “charley horse” leg/foot cramps in the middle of the night, occasionally. I had heard that magnesium can be helpful with that. I was just at Walmart earlier today, thinking about getting some. It was in the pill form, so I didn’t purchase it. Then, I saw your e-mail tonight, and voila’ your article about the homemade magnesium spray! I will check it out on etsy, thanks!
    -Karen 🙂

    • Angela says:

      Hi Karen,
      Thank you for stopping by. 🙂 I think that magnesium will certainly help with those cramps! My children ask for me to spray it behind their knees when they are having growing pains because it soothes the pain quickly.
      I had awful “charley horse” leg cramps a bunch during my pregnancy, I wish I had known about magnesium deficiency then! I hope that you are able to find comfort. <3

  2. Janet Trapp says:

    Two questions for you: Can I put the spray in an aluminum or steel bottle to store and can I add essential oils to it? TIA!
    God bless,

  3. I completely agree Angela, it’s worrying how deficient our society is in this vital mineral!

    My favourite way of absorbing Mg is swimming in the sea. Such an underrated activity for health!

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge