The Importance of Magnesium

Often called, ‘the Miracle Cure’

Why Magnesium Matters

Magnesium is often referred to as the miracle mineral because every single cell in the body needs it. It’s involved in over 300 biochemical reactions, including:

• Converting food into energy

• Creating and repairing DNA and RNA

• Producing proteins from amino acids

• Supporting muscle contraction and relaxation

Without enough magnesium, your body’s energy, mood, muscle function, and overall resilience can all be affected.

This article covers

• Scientific benefits of Magnesium

• Magnesium rich foods and getting the balance right

• Types of Magnesium and their uses

• How Biofeedback can help using the Nutritional Scans

• What clients are saying

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Key Scientific Benefits of Magnesium

Gentle Detox – The Osmotic Effect

Magnesium ions in Epsom Salts Flush create an osmotic effect, pulling water into the intestines. This has a natural laxative action, helping to clear out accumulated waste and gas from the bowel. (2)

Supports Muscle Movement

Magnesium is essential for smooth muscle contraction and relaxation, and it reduces lactic acid build-up during and after exercise, easing soreness. (3)

Lifts Mood & Fights Depression

Research shows that magnesium can help regulate neurotransmitters, particularly serotonin—the chemical that influences mood, sleep, and emotional stability. Low magnesium (or low tryptophan) can disrupt this pathway, leading to anxiety or depression. Epsom salt flushes increase magnesium intake, which can boost serotonin production. (4,5)

Soothes PMS Symptoms

Magnesium may ease monthly symptoms like water retention, swelling, breast tenderness, abdominal bloating, and mood changes. It can also help combat PMS-related fatigue. (6,7)

Protects During Pregnancy

Studies show magnesium sulfate can halve the risk of eclampsia in pregnancy. It also appears to reduce inflammation and swelling. (8)

Reduces Pain & Migraines

Migraines and headaches are often linked to magnesium deficiency. Trials show magnesium oxide can reduce headache frequency in children (9) and magnesium sulfate can be more effective and faster-acting than certain medications for acute migraine relief. (10)

Supports Digestive Healing

Epsom salts can help release digestive polypeptides and nitric oxide, aiding the colon in clearing stubborn waste. This creates a healthier digestive environment where damaged villi—tiny nutrient-absorbing structures—can repair.

Helps Regulate Blood Sugar

Low magnesium can disrupt carbohydrate metabolism and insulin use, contributing to type II diabetes. Correcting magnesium deficiency may improve insulin sensitivity and help prevent the condition. (11,12)

Balances Blood Pressure & Focus

Magnesium supplementation has been linked to improvements in high blood pressure, hypertension, and symptoms of ADHD. (13)

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Magnesium Rich Foods

Getting the balance right

magnesium rich foods index

Getting the right balance of vitamins, minerals, and amino acids can be tricky—especially with so much conflicting nutrition advice.

A good starting point:

• Reduce refined carbohydrates

• Include magnesium-rich foods daily

Plant-Based Sources: Pumpkin seeds, almonds, cashews, Brazil nuts, sunflower seeds, spinach, Swiss chard, quinoa, avocado, dark chocolate (70%+ cocoa)
Animal-Based Sources: Mackerel, salmon, halibut, tuna, prawns, chicken, turkey, grass-fed beef, yogurt, kefir, eggs

📊 See my full Magnesium-Rich Foods Index for a quick-reference chart with magnesium content per 100g.

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Types of Magnesium & Their Uses

1. Magnesium Citrate

• Form: Magnesium bound to citric acid

• Absorption: High bioavailability

• Common Uses: Relieves occasional constipation (mild laxative), supports digestion, and helps replenish magnesium levels quickly.

• Notes: Can have a gentle loosening effect on the bowels — ideal for those who tend toward constipation.

2. Magnesium Glycinate (Bisglycinate)

• Form: Magnesium bound to the amino acid glycine

• Absorption: Highly absorbable, gentle on the stomach

• Common Uses: Supports sleep, relaxation, anxiety reduction, and muscle recovery.

• Notes: Least likely to cause diarrhoea — best choice for long-term supplementation.

3. Magnesium Malate

• Form: Magnesium bound to malic acid (found in apples)

• Absorption: Very well absorbed

• Common Uses: Energy production, muscle fatigue, fibromyalgia support.

• Notes: Malic acid plays a role in the Krebs cycle, boosting cellular energy.

4. Magnesium Oxide

• Form: Magnesium bound to oxygen

• Absorption: Low bioavailability, but high magnesium content per weight

• Common Uses: Short-term relief of constipation, indigestion, and heartburn.

• Notes: Stronger laxative effect, less ideal for long-term supplementation.

5. Magnesium Sulfate (Epsom Salt)

• Form: Magnesium bound to sulfate

• Absorption: Can be absorbed orally or through the skin in baths

• Common Uses: Constipation relief, detox baths, muscle relaxation, reducing inflammation.

• Notes: Has an osmotic effect in the intestines; also popular in sports recovery soaks.

6. Magnesium Chloride

• Form: Magnesium bound to chloride

• Absorption: Excellent oral and topical absorption

• Common Uses: Raising magnesium levels, skin health, topical oils/sprays for muscle cramps.

• Notes: Gentle on the stomach; often used in “magnesium oil” for direct application.

7. Magnesium L-Threonate

• Form: Magnesium bound to threonic acid (a vitamin C metabolite)

• Absorption: Uniquely able to cross the blood-brain barrier

• Common Uses: Cognitive support, memory, learning, and brain health.

• Notes: Often used for neuroprotection and age-related cognitive decline.

8. Magnesium Taurate

• Form: Magnesium bound to the amino acid taurine

• Absorption: Highly absorbable

• Common Uses: Heart health, blood pressure regulation, calming the nervous system.

• Notes: Taurine is beneficial for cardiovascular function and electrolyte balance.

9. Magnesium Orotate

• Form: Magnesium bound to orotic acid

• Absorption: Good bioavailability

• Common Uses: Heart health, athletic performance, recovery from strenuous exercise.

• Notes: Often used in sports and cardiovascular protocols.

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How Biofeedback Can Help

One of my key tools as a nutritionist is Nutritional Scan using advanced Biofeedback technology.

This scan:

• Identifies nutrients your body is low in or has in excess

• Sends back the bioidentical frequency of that nutrient to stimulate balance

• Helps restore your body’s natural state of wellness

This means we don’t guess—we test, identify, and rebalance at a frequency level to support your healing.

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What My Clients Say

In Summary

Magnesium is not just another supplement—it’s an essential mineral that fuels your cells, supports your mood, regulates your digestion, and protects your long-term health. Whether through diet, targeted supplementation, or an Epsom salt flush, maintaining optimal magnesium levels can be transformative.

Ready to find out if your magnesium levels are holding you back?

Discover exactly what your body needs with a personalised Nutritional Scan.