You’ve likely heard of Epsom salt baths. They are commonly used to ease sore muscles after a long, hard workout. This practice was my first introduction to magnesium.

New to Epsom salts? And wondering why on earth anyone would put salt into a bath? Read on sister—I may be able to convince you to give it a try.

Magnesium is a mineral that is crucial to our ability to survive and thrive. It is a co-factor in over 300 chemical reactions in the body. That’s more than most other minerals. It is a cell regulator in hundreds of reactions and a co-factor that is crucial for glucose and fat break down, production of proteins, enzymes, and antioxidants such a glutathione. Glutathione deserves its own post because it is the “master antioxidant” in that it is crucial for mitochondrial function (aka energy), is a huge part of our detoxification system, and helps to balance cortisol.

Magnesium is also important for RNA/DNA synthesis, it regulates cholesterol production, and is crucial for heart health. And guess what? We cannot make it on our own. It has to be ingested through our foods or taken in supplemental form. Less than 30% of adults get enough magnesium, and 20% of adults get only about half of what they need daily. Those numbers should be a wake up call to us all.

Have I convinced you that this is an important mineral to pay attention to yet?

Let’s talk more about why it is so important…

Magnesium is also crucial for:

• normal nerve function

• regulating blood glucose levels

• production of energy and protein—without it, the body cannot make energy

• bone health—it stimulates calcitonin which directs calcium to our bones. Magnesium has been shown to improve bone density in both children and elderly.

• production of GABA, a neurotransmitter that aids in relaxation and sleep. Stressed? Anxious? Magnesium might be what you need.

How can you get more in your diet…

There are lots of sources of magnesium. What’s unfortunate, is that we used to be able to get adequate levels from our foods because magnesium was abundant in the soil. Because of our current farming practices, both the use of various pesticides and lack of crop rotation, the levels have dropped significantly.

Here are my favorite ways to get magnesium:

• Fish: mackerel, halibut

• Boiled spinach (I know, gross. But think of ways you can boil it and add to eggs or soups for a much tastier option

• Almonds, cashews, pumpkin seeds

• Cocoa (not the sugar filled kind, but super dark chocolate counts!)

• Leafy greens

There are also several things that affect our ability to use magnesium.

• When we are stressed, we “burn through” magnesium at an increased rate and also can’t utilize what is available to us.

• Consumption of carbonated beverages and alcohol impairs utilization of magnesium.

• Birth control and hormone replacement therapy also impair utilization.

• If you have “leaky gut,” you will not absorb magnesium to the fullest capacity. Latest research shows that an increasing and significant amount of Americans unknowingly have a leaky gut.

Ok, but are you deficient?

Here are few things to be on the look out (but as always, please consult with your medical team):

• Chronic pain, muscle cramps, muscle spasms

• Headaches

• Sleep disturbances

• Anxiety

• Increased blood pressure

• Diabetes

• Restless Leg Syndrome

• Growing pains

• Bed-wetting in children (this seems like a weird one, doesn’t it!). Magnesium deficiency in children can lead to a stiff bladder, which makes full excretion/emptying of the bladder difficult and leads to difficulties with control at night.

Ok, but there are SO many options for magnesium! Which one is best?

A few things to know:

1. Chelated forms like glycinate and malate are better absorbed and tend to have fewer side effects. This is because they are bound to other molecules. Magnesium glycinate is helpful for musculoskeletal issues and general anti-inflammatory support. Malate may help with fatigue and easing some pain. A small studying using magnesium malate in patients with fibromyalgia found significant improvement in symptoms (Abraham & Flecher, 2009).

2. Magnesium salts are inexpensive but often do not absorb as well.

3. Ionic magnesium is dissolved in water and doesn’t need stomach acid to be absorbed.

4. Magnesium citrate uses citrate to deliver magnesium to the mitochondria (remember the Krebs Cycle from high school science class??) and may be a good type to take if you need energy. It may cause diarrhea though…so take at your own risk.

5. Magnesium orotate is the most bioavailable version because it can enter into cell membranes and has been shown to support cardiovascular health (Stepard et al, 2009).

6. Magnesium L-threonate is a new form that may better penetrate the mitochondria and the brain. It has also been found to support plasticity and cognitive function in animals (Slutsky et al., 2010). Spoiler alert-this is what I’m taking along with a chelated magnesium, under the care of a fantastic naturopath.

Ultimately, what you choose needs to be a decision you make with your practitioner or licensed nutritionist.

But what about topical magnesium?

I LOVE topical magnesium and we sell some in the store. This is a great adjunct for those stressful days, when you have tender or sore muscles, or aren’t sleeping well. It bypasses digestion and can be a great way to absorb magnesium if you aren’t tolerating it well orally.

I think of topical magnesium as a support product when the body is generally getting enough magnesium. If you are chronically deficient, and this is one of the minerals I believe we should all be tested for, you are going to need something a bit more powerful until your levels are stabilized. Using a topical spray and epsom salts in your bath will help you get there, but will likely not be enough on their own. To get enough magnesium for the day you need 2 cups of epsom salts per bath. If you are deficient, it’s hard to imagine doing that every day. But hey, if you can, go for it!

One final point…

The body needs adequate B vitamins in order to be able to absorb magnesium and vitamin D. If you are going in to get your magnesium levels tested, ask that they also look at your B vitamin status.

If you enjoyed this or learned something new, please share! Our mission is to empower women and moms to make decisions that will create lifelong health in their homes.

Here’s to your health,