5 Ways To Get The Magnesium You Need - Stop wasting your money and time!
If you’re struggling with restless sleep, low mood, muscle tension, or just feeling a bit wired and tired—magnesium could be the missing piece.
This little mineral is a powerhouse responsible for over 300 processes in the body including calming your nervous system, supporting better sleep, lifting your mood, easing muscle tension, and helping your body handle stress.
The 5 Best Ways to Get More Magnesium:
1. NUTRIENT DENSE FOOD
The best way to get any nutrient is in its most natural form, which is through what you eat.
Here are the seven foods highest in magnesium:
- Pumpkin seeds
- Almonds
- Spinach
- Cashews
- Black beans
- Dark chocolate (yes, thats correct, ideally dark and no sugar!)
- Avocado
How: Try to add a few of these into your meals each day. A sprinkle of pumpkin seeds on your brekkie, a handful of almonds as a snack, or some spinach in your omelette—it all counts towards your magnesium intake.
2. QUALITY SUPPLEMENTS
If you’re struggling to get enough from food alone, a magnesium supplement can be a game-changer—especially if you’re under a lot of stress or exercising intensely. There are limitations to getting magnesium from food due to the depletion of our soil and the extensive spraying of crops before harvesting, which is where supplements can be especially helpful.
But, not all magnesium supplements are the same. The best type of magnesium supplement to look for is Magnesium bisglycinate (or magnesium glycinate). And the next one would be magnesium citrate. These types are gentle on the stomach and the most easily absorbed.
How: Tablet or powder. Most people need 500-600mg per day of magnesium. And as we can only absorb part of this at a time then this is best divided up over 2-3 doses per day, maybe even sipped on in a drink bottle over an hour or so.
3. MAGNESIUM CREAMS OR OILS ON YOUR SKIN
Applying magnesium directly to your skin is brilliant if you have digestive issues including poor absorption or just want to target particular sore or tight muscles.
Some people get a stinging sensation when they use spray and a common misconception is that this means that it's not working. However, stinging usually indicates that you have a low level of fats in your skin that may or may not appear as dry skin. In this case either use a moisturiser or oil before your spray or just use a magnesium cream instead of a spray. The cream delivers the fat portion with the magnesium, which means no more stinging.
Check the concentration of the cream or oil to work out how much to apply to make sure you are getting an effective dose.
How: Rub it directly onto tight shoulders or calves before bed for a calming effect.
4. ADD MAGESIUM TO YOUR BATH
Soaking in a warm bath with magnesium salts is a beautiful way to wind down and also absorb magnesium directly through the skin.
Look for magnesium chloride flakes rather than Epsom salts. The Magnesium salts are better absorbed and more effective for topping up your magnesium stores.
How: In a bath, add 1 cup of mag salts and add certain essential oils depending on the result you are going for, for example stress relief or more focus on muscle recovery.
5. REDUCE WHAT IS DRAINING YOUR MAGENSIUM
The main things that will chew through your magnesium is caffeine, alcohol, sugar, and chronic stress. These can all reduce your magnesium levels, leaving you open to deficiency. So keep these in check where you can.
How: Have one less coffee, a mindful swap from wine to herbal tea, or a few extra minutes of deep breathing when life gets hectic. When you reach for sugary drinks or food, stop, check in and reconsider what your body needs. (Hint - it's usually not sugar that it needs)
So, to boost your magnesium and support your sleep, mood, and stress resilience eat more high magnesium foods, supplement if necessary, rub on some mag oil or cream, take a relaxing bath and reduce magnesium drainos.
If you found this helpful, save this info or share it with a friend who needs to calm their farm…or their muscles.
Remember, You are your best healer!
