Why Is Magnesium So Important Today?
Magnesium is a key mineral that supports nerves, muscles, blood sugar,
bone
health, and metabolism—truly a “hidden hero” in the body.
Despite its
importance, modern diets rich in refined grains and processed foods
leave
many people with dangerously low magnesium levels.
Korean adults
consume only about 20% of recommended daily intake:
men at 71.9mg/day
and women at 53.7mg/day,
compared to
recommended levels of 350mg (men) and 280mg (women).
Symptoms of Magnesium Deficiency
Magnesium deficiency can silently harm the body over time.
Key warning signs include:
1. Muscle cramps and twitching
- Eye, finger, and toe twitching
- Nerve overactivity due to calcium flooding into cells
2. Heart issues
- Arrhythmias and high blood pressure
- Magnesium relaxes blood vessels and raises HDL cholesterol, reducing heart strain
3. Mental health challenges
- Depression risk up 22% in those with low magnesium intake
- Anxiety, mood swings, and PMS worsen
- Insomnia from a tense nervous system
4. Headaches and migraines
- Magnesium calms pain signals in the brain
- 200mg/day of magnesium reduced headaches in 80% of patients
5. Digestive issues
- Constipation, nausea, and appetite loss
6. Weakened immunity
- Slow healing and more frequent infections
7. Cognitive decline
- Reduced blood flow to the brain can impact memory and focus
Risk Factors for Magnesium Deficiency
You’re at higher risk if you:
- Frequently consume alcohol
- Have digestive disorders
- Lack vitamin D
- Eat mostly processed foods
- Rely on refined grains
Best Ways to Replenish Magnesium
1) Foods Rich in Magnesium
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds)
- Legumes (black beans, kidney beans)
- Avocado
- Bananas (up to 3/day, unless diabetic)
- Dark chocolate
- Whole grains
2) Daily Diet Tips
- Include leafy greens and legumes in each meal
- Snack on a handful of nuts (30g) daily
3) Supplement Options
Oral Supplements
- Magnesium oxide (MgO): High-dose formulas recommended
- Organic magnesium forms: Better absorption, often combined with MgO
Transdermal Supplements
- Magnesium oil (31% MgCl2): Higher absorption via skin
- Sprays: 10 sprays provide 150mg of elemental magnesium
- Foot baths: Magnesium chloride soaks aid absorption
Clinical Data
A 12-week trial of nine people using
BetterYou™ Magnesium Oil (20 sprays/day)
and weekly foot soaks showed
significant hair magnesium level improvements,
while oral supplements
alone can take 9 months to 2 years for similar results.
Possible Side Effects of Excessive Magnesium
Over-supplementation can cause:
- Nausea
- Diarrhea
- Abdominal cramps
- Vomiting
- Lethargy
- Breathing difficulties
Always maintain recommended dosages to avoid these issues.
Special Considerations for Magnesium Use
- Digestive disorders: Topical magnesium oil is often better tolerated
- Neuropathic pain: IV magnesium can help, but topical forms are useful, too
- Pregnancy: Muscle cramps are common; magnesium can help,
- but consult a healthcare provider first
Final Recommendations
Most people only consume 20% of recommended magnesium levels.
Deficiency
can cause a wide range of chronic health issues over time.
Key steps for effective supplementation include:
1. Improve diet: More leafy greens, nuts, and
whole grains
2. Choose high-quality supplements:
Magnesium oxide is best for those without digestive issues
3. Consider transdermal methods: Useful for gut sensitivity or
special conditions
4. Monitor regularly: Maintain
safe intake levels to avoid toxicity
Magnesium is essential for
modern health,
and personalized approaches can help ensure you get the
benefits without the risks.