Magnesium Guide: Deficiency, Foods, Oil, and More

Half of people in the United States get at least one headache every month, and millions are debilitated by painful migraines. An estimated 50 percent of those suffering from migraines are magnesium deficient. Research has found that 60 percent of those with chronic migraines have genetic changes that decrease their body’s ability to metabolize magnesium, which relaxes blood vessels in the brain. Ionized magnesium administered through an IV significantly reduced pain within 15 minutes in more than 80 percent of patients.

A shocking 50 percent of America has some form of insulin resistance, from metabolic syndrome to full-blown type 2 diabetes. Research published in the medical journal Circulation showed that among approximately 5,000 people over a period of 15 years, those who took higher levels of magnesium had a decreased risk of metabolic syndrome. A similar study published in the American Journal of Epidemiology observed more than 1,000 healthy adults for five years and found that greater magnesium intake improved insulin sensitivity. Other studies have shown that magnesium also improves triglycerides, another hallmark of metabolic syndrome and diabetes.

Magnesium is essential to the production of thyroid hormones, and I find that magnesium deficiency is one of the often overlooked factors contributing to thyroid problems.

People with OCD were found to have lower levels of magnesiumcompared to control groups.

Random spasms, cramps, and "charley horses" in your legs and other places in your body aren’t actually random—they are the most common signs of magnesium deficiency. In addition, magnesium supplementation has been shown to ease period cramps and other premenstrual symptoms, so it can be important that women get enough magnesium.

Magnesium deficiency was shown to speed up the death of human endothelial cells and fibroblasts, leading to accelerated aging and age-related diseases.

MIT researchers found that magnesium plays a pivotal role in regulating brain receptors needed for learning and memory function, and that supplementing with magnesium helped clear so-called brain fog. Magnesium can also enhance the brain’s ability to change, heal, and grow new neural pathways, which is essential to slowing down and even reversing cognitive decline.

A Polish study found that people with skin allergies saw dramatic improvements in their skin with magnesium supplementation.

Research has found that magnesium supplementation helped improve all the major physiological markers associated with insomnia. One major example: GABA is the calming, restful neurotransmitter, and GABA receptors in the brain require magnesium to work correctly.

Magnesium is a key nutrient for producing strong, healthy bones. A randomized controlled study found that 300 milligrams of supplemental magnesium increased bone mineral content when taken for a year. Two American Journal of Clinical Nutrition studies found that the more deficient someone was in magnesium, the lower their bone density was, increasing the risk of osteoporosis and fractures.

If you have any of the signs of magnesium deficiency, talk to your doctor about getting your magnesium levels tested. Conventional nutrient labs aren’t always very accurate, so I suggest running advanced nutrient labs (a functional medicine practitioner can help you with this) to find out your magnesium level. If you are deficient, boost your magnesium levels by adding more magnesium-rich foods to your diet. Foods high in magnesium include:

It’s difficult to replenish your magnesium entirely through diet, so if you feel like you can’t possibly eat more Swiss chard, or are still deficient, take it to the next level with magnesium supplements. I suggest getting around 500 milligrams each day. Check your levels every few months to monitor your progress. Supplementing with magnesium is generally safe but can cause diarrhea and GI upset when taking too much for your body, so start at a lower dosage and work your way up, or proceed according to your doctor’s recommendation. Another way to avoid GI distress is by using magnesium oil rather than oral supplements. When used as an oil magnesium is absorbed through the skin, therefore bypassing the gastrointestinal system. This also makes magnesium oil a great option if you have gut dysfunctions like leaky gut syndrome, which inhibits absorption.

By William Cole, DC