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The Power of Magnesium

Many of you who know me also know that besides cooking and feeding people, I love to dabble with aromatherapy – essential oils, butters, lotions and potions which are fun to blend and create. It is a form of cooking in a way, and one of my favorite formulas is a Magnesium Body Butter which I recommend for use by everyone. I give little samples of this wonder balm to the participants of the Wellness Adventures on the first day to help relax them and ease them in to their new surroundings. The reports of help with sleep, relaxation AND improved digestion are astounding. Read on and find a recipe to make your own OR email me for a sample or 4 oz size of my blend!

In the vast world of nutrition, one essential mineral often goes unnoticed and underappreciated: magnesium. Despite its vital role in maintaining our health, magnesium deficiency remains alarmingly prevalent in today’s society. In this article, we will delve into the importance of magnesium for human nutrition and explore why so many people are deficient in this critical nutrient.

The Magnesium Marvel

Magnesium is a mineral that plays a multitude of roles in our body’s proper functioning. From muscle contractions to nerve function and bone health, magnesium is an unsung hero in the world of nutrition. Let’s take a closer look at some of the key roles magnesium plays in our bodies:

  1. Muscle Function: Magnesium is essential for muscle contraction and relaxation, making it vital for athletes and anyone engaging in physical activity.
  2. Nerve Function: It helps regulate nerve impulses, which are crucial for transmitting signals throughout our body.
  3. Heart Health: Magnesium is critical for maintaining a healthy heartbeat and is often recommended for managing conditions like arrhythmia and hypertension.
  4. Bone Health: Magnesium is a co-factor in bone formation and maintenance, working in harmony with calcium to keep our skeletal system strong.
  5. Energy Production: It is involved in the production of ATP (adenosine triphosphate), the body’s primary energy currency.
  6. Blood Sugar Regulation: Magnesium helps regulate insulin and glucose levels, making it vital for diabetes management.

Why Are Most People Deficient in Magnesium?

Despite its numerous functions, magnesium deficiency is remarkably common. Several factors contribute to this widespread deficiency:

  1. Inadequate Dietary Intake: Many people simply do not consume enough magnesium-rich foods in their diets. The modern Western diet, characterized by processed foods, is often lacking in magnesium-rich options.
  2. Soil Depletion: The magnesium content in our soil has been steadily declining due to modern agricultural practices. This depletion results in less magnesium in our crops and, consequently, less magnesium in our diets.
  3. Medications and Health Conditions: Certain medications, such as diuretics and proton pump inhibitors, can lead to magnesium depletion. Additionally, conditions like Crohn’s disease and celiac disease can impair magnesium absorption in the gut.
  4. Stress and Lifestyle: Chronic stress, excessive alcohol consumption, and high caffeine intake can increase magnesium excretion in the urine, further depleting magnesium levels.

The Consequences of Magnesium Deficiency

Magnesium deficiency can have a profound impact on our health and well-being. Some of the most common consequences of low magnesium levels include:

  1. Muscle Cramps and Spasms: Inadequate magnesium can lead to muscle cramps and spasms, which can be not only painful but also interfere with daily activities.
  2. Fatigue and Weakness: A lack of magnesium can result in decreased energy production, leading to fatigue and weakness.
  3. Nervous System Issues: Anxiety, depression, and sleep disturbances are often linked to magnesium deficiency due to its role in regulating the nervous system.
  4. Cardiovascular Problems: Low magnesium levels are associated with an increased risk of heart disease, hypertension, and arrhythmias.
  5. Osteoporosis: Magnesium deficiency can impair calcium absorption, potentially leading to weaker bones and an increased risk of osteoporosis.
  6. Blood Sugar Irregularities: Insufficient magnesium levels may contribute to insulin resistance and blood sugar fluctuations.

Addressing Magnesium Deficiency

Thankfully, addressing magnesium deficiency is relatively straightforward and can have a profound impact on one’s health. Here are some steps you can take to ensure you are getting enough magnesium:

  1. Eat Magnesium-Rich Foods: Incorporate magnesium-rich foods into your diet, such as leafy greens, nuts, seeds, whole grains, and legumes.
  2. Consider Supplements: If you have a severe deficiency or are at risk due to certain medications or health conditions, consult a healthcare professional about magnesium supplements.
  3. Limit Processed Foods: Reduce your intake of processed foods, as they are typically low in magnesium and high in sodium.
  4. Manage Stress: Practice stress-reduction techniques such as mindfulness, meditation, and deep breathing to minimize magnesium loss through urine.
  5. Limit Alcohol and Caffeine: Moderation is key when it comes to alcohol and caffeine consumption, as excessive intake can deplete magnesium levels.
  6. Stay Hydrated: Proper hydration can help reduce the risk of magnesium loss through urine.


Magnesium may not always receive the attention it deserves in the world of nutrition, but its importance to human health cannot be overstated. From muscle and nerve function to heart health and bone strength, magnesium plays a crucial role in numerous bodily processes.

Despite its significance, magnesium deficiency remains a widespread issue, largely due to dietary choices, soil depletion, medications, and lifestyle factors. The consequences of magnesium deficiency can be significant and impact various aspects of our health and well-being.

To ensure you’re getting enough magnesium, focus on a balanced diet rich in magnesium-containing foods, manage stress, and be mindful of lifestyle factors that can deplete magnesium levels. By taking these steps, you can help prevent magnesium deficiency and promote better overall health and vitality. Remember, magnesium may be the unsung hero of nutrition, but it’s a hero we should all recognize and celebrate.