Magnesium and the Health Benefits

We cannot live without magnesium. It is one of 7 essential minerals needed to survive and the fourth most abundant mineral in our bodies.  Knowing what kinds of magnesium we need can be quite the journey. Magnesium is responsible for proper transportation of calcium, silica, vitamin D, vitamin K, and obviously magnesium. Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. 1% of it is in your blood. Magnesium is important in more than 300 chemical reactions that keep the body working properly and essential for many crucial physiological functions. I read on another website that magnesium is needed more than 600 reactions. As with all vitamins and minerals whole foods are the best source. Some magnesium rich foods are:

  • Black eyed beans: 1 cup 120mg 
  • Green leafy vegetables like spinach: 1 cup contains 157 mg
  • Black eyed peas: 3/4 cup contains 121 mg
  • Seeds: 1 tbsp pumpkin seeds contains 84 mg; 1 tbsp chia seeds contains 47 mg
  • Dark chocolate: 50 g contains 115 mg
  • Cooked salmon: 75 g contains 92 mg
  • Almonds: 1/4 cup contains 90 mg
  • Whole grains like brown rice: 1 cup (cooked) contains 80 mg
  • Lentils: 1 cup cooked contains 70 mg
  • Soy milk: 1 cup contains 61 mg
  • Avocado: 1 medium avocado contains 58 mg
  • Smooth peanut butter: 2 tbsp contains 50 mg
  • Bananas: 1 medium banana contains 30 mg
  • Strawberries: 1 cup contains 20 mg

Here are some of the common symptoms of a magnesium deficiency:

  • Difficulty sleeping
  • Headaches
  • Menstrual problems
  • Muscle contractions, and cramps
  • General overall weakness
  • Abnormal heart rhythms
  • Loss of appetite
  • Fatigue
  • Numbness or tingling
  • Magnesium deficiency is also associated with high blood pressure and diabetes

The ideal ratio of magnesium to calcium is thought to be 1-to-1. Most calcium/magnesium supplements have a 2:1 ratio of calcium to magnesium. Some sources claim that we need to have a 2:1 ratio of magnesium to calcium. Carolyn Dean, MD, ND, is a magnesium expert and is the medical director of the nonprofit Nutritional Magnesium Association.I quote her below from an article/blog I found on

“The commonly agreed-upon ratio of 2:1 calcium to magnesium found in many supplements traces back to French scientist Jean Durlach(6),” explains Dean, “who stipulated the 2:1 ratio as an outermost not-to-be-exceeded level when considering calcium intake from all sources (food, water and supplements). This has been largely misunderstood and is taken as a recommendation of a 2:1 calcium-to-magnesium imbalance.The fact that most people do not get their minimum daily requirement of magnesium exacerbates the situation. The high calcium – low magnesium diet of most Americans, when coupled with calcium supplementation, can give a Ca to Mg imbalance of 4: or 5:1, which constitutes a walking time bomb of impaired bone health and heart disease.”

Dr. Dean recommends monitoring calcium intake, supplementing with vitamin D, getting the minimum daily requirement of magnesium, “and going for a 1:2 or at the very least a 1:1 calcium-magnesium balance.”

When I started researching for the types of magnesium that we need, I read from sources that there were between 7 and upwards to 11 types that are necessary for our bodies to function optimally..

Magnesium Types and Benefits

Magnesium L-Threonate – Improves cognitive function and may help prevent against any type of dementia

Magnesium Chloride – Encourages sleep, digestion, bone health and a sense of calm both mental and physical. May cause diarrhea.

Magnesium Sulfate – This type is also known as Epson salt’s and is great for sore muscles and it also has laxative affects.

Magnesium Citrate – Has excellent bioavailability and supports digestion as it helps alleviate constipation and acid indigestion.

Magnesium Gluconate – Supports muscle relaxation and can have a calming impact on the mind. This form is very bioavailable and it’s not known to cause diarrhea.

Magnesium Orotate –  Supports repair of tissues and enhance his stamina and performance

Magnesium Glycinate, Malate, & Taurates – These are chelated forms of magnesium which are sold with lower concentrations of magnesium because it is in a highly bioavailable form. These types of magnesium’s support relief from fibromyalgia,  supports energy production, healthy blood sugar levels and headache relief. 

Magnesium Carbonate – Also called magnesite, magnesium carbonate is used as a remedy for heartburn and upset stomach. Magnesium carbonate has a strong laxative effect when taken in high amounts. It is also commonly used as chalk as a drying agent by pitchers, gymnasts, rock climbers, and weightlifters.

Magnesium Amino Acid Chelate – A magnesium amino acid chelate is magnesium connected to an amino acid. This could be a glycine, aspartic acid (aspartate) or arginine (arginate), or another amino acid. Magnesium aspartate and arginate are considered to be the best.

These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.

I highly recommend checking with your healthcare professional especially if you have any of the above signs of deficiency. They may want to order tests to make sure you have enough.

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you a blessed, healthy and pain free life,