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  • Writer's pictureAmy Miley

How Magnesium can Optimize your Health, Balance your Hormones & Improve your Mood

Magnesium insufficiency is extremely common condition, affecting nearly 75% of all Americans. It can result in symptoms ranging from chronic headaches, depression, anxiety, muscle tension & cramping, fatigue, insomnia, and heart disease. Magnesium is most common supplements I recommend to patients because it has such wide-ranging implications on health.

Magnesium helps reactions in your body that regulate muscle & nerve function, blood sugar control, blood pressure regulation, bone health, heart health, and liver detoxification. Many people do not know they are low in this mineral because magnesium is stored in bone and tissue which makes it hard to accurately test for.

Why are we chronically low in this abundant mineral? The process of refining and packaging foods strips them of the necessary nutrients and minerals we need to maintain adequate daily values. In addition, the consumption of coffee and carbonated beverages lower the levels of magnesium in our bodies.

Luckily, supplementation and modifying your diet can increase your magnesium levels and quickly reverse symptoms of anxiety, menstrual cramps, headaches, constipation, digestion, and more.

The top 5 foods richest in magnesium are:

1. Pumpkin Seeds

2. Chia Seeds

3. Almonds

4. Spinach

5. Black Beans

To achieve optimal results with your magnesium uptake, you’ll want to combine magnesium rich foods (legumes, nuts, seeds, & leafy greens) with a supplement that’s right for you. If you believe you’re low in magnesium, you’ll want to want to start with a dose on the high side of the recommended dietary allowance for your specific needs for symptom reversal. There is some evidence that forms of magnesium that dissolve well in liquid are more bioavailable to the gut than less soluble forms.

Magnesium Glycinate will improve sleep & relaxation, improve mood & decrease stress. In addition, this form will support liver detoxification, stabilize blood sugar, and ease muscle cramps & headaches. Magnesium Citrate will do all the above, but also loosen the bowels to relieve constipation.

In addition to internal supplementing, you can always use topical sprays and soaks. Magnesium sulfate in the form of Epsom Salts in a warm bath is something I always recommend after a cupping session or a massage. It relaxes the muscles and enhances the detox of lactic acid buildup to prevent any lingering soreness from the treatment.

Supplementing with internal and topical magnesium is generally safe for most people. It may have a synergistic effect with some medication. Always speak with your healthcare provider before starting any supplements. This post is not intended to diagnose or treat any illness.


· Tart Cherry juice has been shown to increase quality and overall length of sleep and is high in minerals and antioxidants. Plus, it's got a deep tart flavor that is just so satisfying.

· We've already discussed the benefits of magnesium in aiding sleep, relaxing muscles, and calming stress.

· Honey is used here to sweeten, but in Chinese Medicine, honey is recognized as a digestive aid and can also help relieve coughing.

· Grass-Fed gelatin adds enough protein to help stabilize blood sugar during the night and prevent night-time waking.

· I like to sprinkle the maldon sea salt on top right before I eat this to help balance my electrolytes before bed to encourage a more restful sleep.

· *** The most recent time I made this recipe, I subbed 4 cups of water with cooled chamomile tea. Chamomile has strong calming qualities, and a great bedtime herbal choice***

The serving size of this recipe is 4oz, which equals about 2 teaspoons of magnesium citrate. That the full recommended dose for an adult. If you're sensitive to magnesium, you can always lower the amount you use in the recipe or lower the serving size. Remember, in this form, magnesium citrate acts to loosen the bowels. You'll also want to dose accordingly for kids. Children 1 year and younger should not consume this if you add honey.

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