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The Benefits of Magnesium

June 27, 2019 3 min read

The Benefits of Magnesium

Curious if you could benefit from a magnesium supplement? Start by asking yourself these questions. Have you been woken up from restful sleep with a painful leg cramp or Charley Horse? Can you relate to the feeling of creepy crawlies in your leg (restless leg syndrome)? Are you more tired when you wake than when you went to bed, due to poor sleep? If you answered yes to one or all of those questions magnesium may be the solution for you.

Magnesium is involved in hundreds of processes in the body and is the most powerful relaxation mineral. At least 68% of Americans are deficient in magnesium occurring to recent studies.¹ But really, since less than 1% of magnesium is found in the blood, it’s difficult to test magnesium levels in the body. So if you’ve seen magnesium listed on your lab sheet from your doctor, its unfortunately not very accurate.

Magnesium Benefits

Muscle Pain Relief (Cramps, Spasms, Restless Leg Syndrome, etc.)

If you don’t have enough magnesium your muscles will contract involuntarily, causing spasms, cramps and restless leg syndrome. Imagine a restful night without waking up with a painful cramp or spasm! Since one of magnesium’s main functions in the body is proper muscle contraction, we’ve literally had hundreds of clients say goodbye to muscle pain once they began supplementing with magnesium.

Start with 300 mg of magnesium a day and increase until your spasms or cramps go away. You can safely go up to 1,000 mg per day. Take 100-200 mg in the morning and the rest before bed.

Restful Sleep

Without enough magnesium you may suffer from insomnia and poor sleep, waking frequently. Since magnesium plays a critical role in the function of your central nervous system it helps promote deeper sleep and more REM, the most restorative sleep cycle. Clients have reported more dreaming when taking magnesium which is a good sign you’re getting more REM sleep. Not only will magnesium help you stay asleep, but many people so report that magnesium helps them relax and fall asleep quicker.

Start with 200 mg, but many people need 500-700 mg for insomnia. Increase up to 1,000 mg per day. Take it before bed for the benefit of better sleep.  

Reducing High Blood Pressure

Magnesium helps to relax and dilate your blood vessels. When deficient in magnesium blood vessels may constrict, creating high blood pressure. Magnesium also prevents spasms in your heart muscle and blood vessel walls.

Take 200 mg of magnesium in the morning and 400 mg at night.

Sources of Magnesium

We recommend leafy greens, nuts and grass-fed meat are all good food sources of magnesium. In our clinical experience we’ve found that since many people’s magnesium is severely depleted that taking a magnesium supplement in addition to eating more magnesium rich food is the best approach.

When choosing a supplement, magnesium glycinate is the most absorbable form of magnesium. Choose Mixed Magnesium if you tend towards constipation. Along with magnesium glycinate, Mixed Magnesium contains magnesium citrate which helps pull fluid to your bowels to loosen stool.

What Others Are Saying

The majority of my clients have at least one symptom of magnesium deficiency, and once they start supplementing and getting more magnesium in their diet they found much relief. On more than one occasion I have heard people refer to magnesium as “the miracle supplement” because it helps so many different areas of the body.  


  1. King DE, Mainous AG, et al. Dietary magnesium and C-reactive protein levels.J Amer Col Nutrition2005;24:166-171.
  2. Dean C. Use of serum magnesium measurements to exclude magnesium deficiency is cause for concern. Natural Medicine Journal 2010;2. http://naturalmedicinejournal.com/journal/2010-06/use-serum-magnesium-measurements-exclude-magnesium-deficiency-cause-concern