Vitamin Deficiency Series – Part 1 Magnesium

Many people walking around today are actually malnourished.  This includes those who look healthy, are obese, take medications, are young and older, and those who eat seemingly healthful diets and take supplements.  Why?  Six reasons:

  1. 1.  Lack of nutrients in conventional soils – particularly regarding minerals
  2. 2.  Produce picked too early, stored too long, or processed
  3. 3.  Common medications (all ages, prescribed and over-the-counter) block the absorptions of many   vitamins and nutrients
  4. 4.  Preservatives in food & packaging as well as herbicides & pesticide residues influence whether     vitamins/minerals are absorbed and used properly
  5. 5.  Not getting a variety of vitamins/minerals, some vitamins or minerals are needed for absorption of     others
  6. 6.  Dietary Supplements are not a regulated industry & more often than not you are not getting what    you pay for…either the vitamins/minerals are not absorbed by your body or there is little vitamin but     alot of fillers, some harmful.
  7. I have reviewed the websites and sources I’m using in the blog series and believe these to be factual and current.


Magnesium’s central role is facilitating the role of over 300 critical enzymes (i.e., vitamin D can’t be metabolized without adequate magnesium). Every organ in the body needs magnesium to work properly (i.e., Regulating the function of muscles/nerves, Maintaining proper blood pressure/blood sugar, Generating protein, bone, & DNA, Regulating calcium levels, Aiding sleep and relaxation (

Some reports suggest that 75% of the population has deficiencies.  Partial due to poor quality soils (nonorganic kale, spinach and othe veggies), absorption blocked by medications (e.g.,antacids, oral contraceptives, acid blockers, blood pressure prescriptions, Corticosteroids, ADHD meds, & antibiotics).  In addition, our magnesium levels drop naturally as we age.

Shortages in this vital mineral can result in many symptoms including; anxiety, mental fog, vertigo, fatigue, lack of energy, muscle weakness/cramping and contribute to many chronic illnesses (i.e. heart related, diabetes, Osteoporosis, fibromyalgia, PMS, migraines.  Instead of reaching for medications and supplements to deal with deficiencies don’t forget natural solutions such as nuts, seeds, dark green veggies, fish, chocolate, coriander, sage, cumin – all organic/wild caught!   Supplementation should be looked at carefully, the source is important.  Chelated magnesium supplements include magnesium aspartate, magnesium arginate, and magnesium lactate. Magnesium supplements are even available now in a form that’s chelated to whole food (pea protein).

Magnesium chloride bath (epsom salts) is a good idea as well.  Use plane salts and add your own essential oils (1 cup of salt) and use hot water…stay in the water for 30 minutes.  Dry Brush before hand and rinse off after the bath.

If you are a vegan, you need to be particularly careful to get your vitamin D and B12 which help with the absorption of magnesium. Omega 3 derived from marine algae is also a great approach.

I’m doing this series on vitamins because I know it matters!  Other links that are useful include the following: