Magnesium Deficiency: What You Can do About it

Magnesium-deficiency

Written by Jordan

May 10, 2016

Magnesium is involved in over 300 biochemical processes within our bodies and is so important for many vital functions such as energy production, protein synthesis, bone strength, gene function, body temperature regulation and the dilation of blood vessels. Due to the many functions performed by magnesium in the body, a deficiency can lead to a whole range of symptoms. These can include:

– Agitation
– Anxiety
– Depression
– Imbalanced blood sugar levels
– Headaches and/ or migraines
– Muscle cramps and weakness
– Tremor
– Fatigue
– Restless leg syndrome
– Irregular heart contractions
– Increased heart rate
– High blood pressure
– Body odour
– Short term memory
– Carbohydrate cravings
– Lack of appetite
– Poor coordination
– Thyroid problems
– Allergies and sensitivities
– Insulin resistance and more.

It’s no surprise magnesium is becoming a popular supplement for people with headaches, migraines, muscle cramps, aches, pains and diabetes as not a single system in the body is able to function properly without it. Like other essential minerals, magnesium cannot be reproduced by the body. It needs to be replenished through the foods we eat. This is why it’s so important to eat plenty of magnesium-rich foods in your daily diet.

If you are experiencing any of these symptoms, you may need to consider how much dietary magnesium you are currently having and try to increase it. Here is a list of 16 foods that are rich in magnesium.

Top 16 magnesium rich foods

Food Source

Amount

Magnesium

Changing Habits Cacao Melts

50g

167mg

Spinach

1 cup

157mg

Pumpkin seeds

30g

156mg

Swiss chard

1 cup

151mg

Brazil nuts

30g

107mg

Sesame seeds

30g

101mg

Almonds

30g

80mg

Cashew nuts

30g

77mg

Pine nuts

30g

71mg

Artichokes

1 cup

71mg

Changing Habits Dates

1 cup

63mg

Salmon

Half a fillet

59mg

Avocado

1 medium

58mg

Lady Finger bananas

1 cup

58mg

Yoghurt and kefir

1 cup

50mg

Figs (fresh)

½ cup

50mg

You can also introduce the following into your life to increase your intake.

A 100% natural magnesium spray can be sprayed onto the body to ease achy joints or painful areas, rubbed onto your stomach to aid with constipation as well as being used as a base for deodorant.

Another great way to absorb magnesium into your body is to soak for 20 minutes in an Epsom salt bath for 20 minutes. This is a perfect way to relax as well as aiding your body’s detoxification.

Happy changing habits.

Jordan Pie,
Nutritionist

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22 Comments

  1. Jenni

    I need aĺl the help i can find . I have fibromialgia .arthritis & cronic fatigue syndrome . Also cronic lower back pain & migraine headaches ive had since birth.

    Reply
  2. Ros Dollisson

    Jordan, is there an average amount of magnesium we need to have each day?

    Reply
    • Kayla-Changing Habits

      Hi Ros,

      Daily recommended intake depends on your age and gender among many other factors including existing gut issues etc. We would first recommend getting a variety of these magnesium rich foods into your regular diet and if you continue to experience symptoms, then look into an ethical and natural magnesium supplement. Again, it is difficult to generally suggest a dosage without knowing an individual’s case. This is why it is wise to seek personalized advice from a specialist if symptoms persist.

      https://changinghabits.com.au/nutritionist-consultations/

      Reply
    • Chris

      Hi Ros, the RDI for magnesium for women aged 19-30 years is 310mg per day. Women >30 years 320mg per day.

      Reply
  3. Mel

    Hi there Jordan! I have just started to take again (ran out and then its been ages since I have taken it!) the Changing Habits Colloidal minerals as it has magnesium in it, I also eat a lot of the above but the last two weeks have been having muscle cramps (legs AND arms what the heck!!) that are interrupting my sleep sob sob!! So do you think the amount of magnesium in the colloidal minerals will be enough to try get my muscle cramps sorted? I am also going to start mg salt baths as well I think!! With thanks 🙂 Mel

    Reply
    • Jordan-Changing Habits Nutritionist

      Hi there Mel, thanks for your questions! Are you making sure you’re having enough of the Changing Habits Seaweed Salt? The seaweed salt, magnesium baths (and magnesium found in food) + and colloidal minerals will all help with the cramps. Cyndi recommends to have 1/8th of a teaspoon of the seaweed salt for every 500ml of filtered water, if you don’t like having the salt mixed into your water then make sure you have it sprinkled over meals. If you have any more problems, feel free to call the office for further advice.
      Kind regards, Jordan, Changing Habits Nutritionist.

      Reply
      • Beryl

        Hi Jordan, I hope you don’t mind me saying, but putting salt in the water and then drinking it is very unpleasant. This method can induce vomiting. I place the 1/8th teaspoon of seaweed salt on the back of my tongue and then drink the water. I follow this procedure each morning just like Cindy recommends in her Changing Habits 4 Phase Elimination programme.
        Kind regards.

        Reply
        • Jordan-Changing Habits Nutritionist

          Hi Beryl, having a pinch of CH salt in your water is Cyndi’s suggestion to help correct the water to salt ratio in the body, especially good for people who feel like they have to go to the toilet more than they should be. If you personally don’t like it in your water, that’s perfectly fine, you can add it to your meals.
          Kind regards, Jordan 🙂

          Reply
  4. Betty C.

    Jordan,
    Have you come across any information regarding Myasthenia Gravis patients having to avoid magnesium?
    The reason I ask is that my granddaughter’s mommy has this condition and she was never told to avoid magnesium by her neuro but when I attended a neurology conference a neurologist included in his presentation about myasthenia gravis that these patients should avoid magnesium. Actually it was more than a recommendation it was a profound ABSOLUTELY NO MAGNESIUM.
    Any information would be appreciated.
    Thank you in advance.

    Reply
    • Tessa Pennick

      Hi Betty,
      Thank you so much for your comment, something some people may have not been aware of, if you have a condition that you know something (a supplement, food, toxin, chemical etc) affects your individual body, then yes definitely avoid it.

      Reply
  5. Sharon Medwell

    I have 12 of these symptoms! I worry about taking magnesium supplements though as I cant have anything that stimulates the bowel. Does magnesium do this?

    Reply
    • Jordan Pie

      Hi Sharon, If you don’t want to take a supplement then we recommend having Epsom salt baths a few times per week, getting magnesium through your diet and/ or a 100% pure magnesium spray so you can rub this onto painful/ sore areas of the body.

      Reply
  6. kelly mclean

    hi kayla,
    wanting to take magnesium as a rub topically everyday. also, i am confused with the different magnesiums… there is epsom salts… magnesium chloride and plain magnesium flakes ughh.
    which one is best for bath and which for a rub? I’ve also heard of a great australian brand magnesium oil called Karva (I think)… your thoughts? thanks Kelly.x

    Reply
    • Jordan Pie

      Hi Kelly,
      Yes you can use Epsom salts or Magnesium flakes in your bath (or a mix), you can pick them up from your local health food store or purchase them online. Sorry I haven’t heard of that particular magnesium oil before, but if you’re happy with it then go ahead and use it 🙂 Some people who are very deficient in magnesium may need to use both magnesium spray topically + take some baths with salts in them a few times per week. I hope that helps to answer your questions.

      Reply
  7. Nikki G

    I used to have lots of the above symptoms and got the last 4 weeks have been having a float tank in a day spa and spraying the magnesium on my legs and tummy and I have no more cramps ..
    I also take powdered magnesium about 4 times a week as I hate taking pills ..

    Reply
  8. Tina

    Hi, my 3 yr old daughter has been suffering with constipation, could magnesium spray be used on her tummy?

    Reply
    • Jordan Pie

      yes most definitely, I would also recommend the magnesium flake baths 🙂

      Reply
  9. Kaz

    Hi Jordon
    Thanks for a great article. I cant seem to find how much magnesium is recommended daily.
    Kaz

    Reply
    • Jordan Pie

      Hi Kaz,
      I recommend listening to your body. For example, if you’re taking magnesium capsules, remember that it’s a natural laxative, so if you start to experience loose stools, then you can cut back on the number of magnesium capsules you’re taking. Hope that helps 🙂

      Reply
  10. Tammie Bolth

    Hi I have found this article so interesting. I have hypothyroidism,and have suffered with severe constipation since the age of twelve. I’m always exhausted please any advice would be appreciated. Thank you

    Reply

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