Magnesium is one of the most essential minerals in our diet. Let’s take a look at why you need it and natural ways to get more magnesium into you diet.
A few months ago I listened to an interview from Dr. Carolyn Dean speak about her book, The Magnesium Miracle. The podcast was very informative and left me wondering if I was getting enough magnesium in my diet.
According to Dr. Carolyn Dean, most people are magnesium deficient. The RDA requirement for magnesium is only 320-420 mg per day and most Americans only consume half that amount in their diet. Dr. Carolyn Dean also mentioned that the RDA was very low and that we should be consuming 2-3 times the recommended amount.
Why We Need Magnesium
Magnesium is one of the most essential minerals in our diet. When our magnesium levels are low, our bodies will have very little energy. Anxiety, tension and heart palpitations are also signs of magnesium deficiency.
Magnesium deficiency can also contribute to many health problems and diseases such as heart disease, stroke, diabetes, fibromyalgia and infertility. Below is a list of some of the symptoms of magnesium deficiency Dr. Carolyn Dean mentioned in the podcast.
- Acid Reflux
- Adrenal Fatigue
- Anxiety
- Infertility
- Panic Attacks
- PMS
- Menstrualย Cramps
- High Blood Pressure
- Diabetes
- Fibromyalgia
- Constipation
- Migraines
- Morning Sickness
- Heart Attacks
- IBS
- Inflammation
- Insomnia
- Kidney Stones
- Seizures
Why Are We Magnesium Deficient?
There are several reasons why we are so deficient in magnesium these days. Our soil is depleted of nutrients, we eat a diet high in processed foods with very little nutritional value, we live stressful lives (stress burns up magnesium), we starve ourselves on restricted diets and we don’t eat enough foods rich in magnesium. We also consume foods that drain magnesium from our bodies. Alcohol for example, lowers magnesium availability to our cells. Drinking flouridated water and beverages are also harmful because fluoride binds to magnesium in the body.
5 Ways To Get More Magnesium
Eating foods rich in magnesium will help increase your daily intake of magnesium. It is also wise to apply magnesium transdermally (through the skin) as it is one of the easiest ways our bodies absorb magnesium. Below is a list of 5 ways to get more magnesium into your diet:
1. Food and Supplement
Consume foods rich in magnesium like kelp, halibut, mackerel, cocoa, wheat germ, leafy greens, nuts and seeds. It can be difficult to eat enough of these foods to ensure you are getting adequate amounts of magnesium. Update: Some of my readers asked for more information on foods high in magnesium. I have written a follow up post listing several foods that may be beneficial to add to your diet. Read more here.
Taking magnesium supplements likeย Natural Calmย can also help you consume more magnesium.ย Some supplements can have a laxative side effect. If you are sensitive to magnesium supplements it is best to take magnesiumย transdermally.
Bonus: 10 Foods High in Magnesium
2. Magnesium Oil
Magnesium oil can be rubbed or sprayed on your skin. Some people find that it leaves their skin feeling a little itchy and dry. If you don’t like the feeling of the magnesium oil you can spray in on your skin and leave it on for 30 minutes. After 30 minutes you can shower off the oil. I personally love using magnesium oil on my skin and have not had any issue with itching or drying skin. You can find high quality magnesium oil here or make your own magnesium oil at home. You can find my recipe here.
3. Magnesium Lotion or Body Butter
Another option is magnesium lotion or body butter. Many people prefer magnesium lotion over magnesium oil. Apply magnesium lotion daily or as needed. You can find quality magnesium lotionย hereย or make your own (recipe below).
It’s easy to make your own magnesium body butter and lotions at home. My three-year old daughter loves it because it leaves her skin smelling like chocolate!
Magnesium Body Butter Recipe
Ingredients
- 1/2 Cup Coconut Oil
- 1/2 Cup Cocoa Butter
- 1/4 Cup Magnesium Oil
Directions
- Use a double boiler and melt the coconut oil and cocoa butter over medium heat.
- Once both oils are melted, add magnesium oil.
- Stir the oils and allow them to cool.
- Once the oils are cooled and hard you will want to whip them into a body butter.
- Use a hand mixer and whip the oils until the body butter is light and fluffy.
- Store body butter in a air tight container.
- Keeps for 6 months.
4. Swim in the ocean
Ocean water is rich in magnesium! If you live near a beach, take a swim in the ocean and absorb the magnesium.
5. Epsom Salt Baths or Magnesium Chloride Baths
Take an epsom salt bath or magnesium flake bath 2-3 times a week or daily if you can. Dr.Carolyn Dean suggested 2 cups of epsom salts for baths and 1 cup of epsom salts in foot baths. You can find magnesium chloride flakes here.
Make sure to use a chlorine bath ball to filter chlorine from your bath. If you don’t have a chlorine filter you can add bentonite clay into your bath water. The bentonite clay will help to absorb a lot of the chlorine in the water.
How Do You Know If You’re Magnesium Deficient
If you suffer from any of the symptoms of magnesium deficiency, Dr.Carolyn Dean suggests supplementing with magnesium orally or transdermally until symptoms disappear. You can also ask your physician for an Ionized magnesium test to check your magnesium levels.
Sources: The Magnesium Miracle
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What a great, informative post! I have recently discovered the importance of magnesium after suffering a range of different health conditions, all of which have improved after I started taking the maximum dosage of magnesium. If only I had have researched this earlier! I am definitely going to check out that podcast too. Thanks again x
Most everyone is magnesium deficient copper deficient and iron toxic(copper balances iron and anemia does not mean iron deficiency) The 3000 plus enzymatic reactions that use magnesium, plus getting mad at another driver is stress is why we are deficient. And stress uses enough that you need replacement. And whole vitamin C is needed(not plain absorbing acid) because it actually has copper IF copper is in the soil. Which is not often the case now. And high fructose corn syrup prevents our body from allowing to be used to balance iron. And since new data is out that iron rust in the body(too little copper) is probably the root cause of cancer that makes this topic more important.
Can’t beat a good ol’ swim in the sea!
I plan on taking a trip to the beach soon to take a nice swim and replenish ! Thank you for the great information. (apologies if you see multiple comments. I kept getting errors)
If I can make my own magnesium oil using the flakes, can that oil then be used to combine with the coconut oil and cocoa butter to make the lotion?
Don’t I have to use a preservative when making the magnesium body butter? The 3 ingredients are coconut oil cocoa butter and magnesium oil. Magnesium oil has water in it. Can I just melt down the flakes? Thank you
You can add vitamin E oil or rosemary antioxidant extract to preserve the body butter for long term storage. Unfortunately, the flakes don’t melt into oil, they’re water soluble.
Thankyou for your inspiration…I’m definitely going to make that magnesium body buttering too am a coconut fiend….everything and anything coconut.muchas
Do you by any chance have a recipe for a magnesium body wash? I love your other recipes and I was hoping you would have a body wash?
Make sure to check with your doctor before using magnesium, as it can be contraindicated with certain medications, such as calcium channel blockers for high blood pressure.
how much bentonite clay / epsom salt would you add to a regular sized bathfor an adult? as well, for a 6-9 year olds?
I used all my magnesium oil , so I just purchased a magnesium gel…..will it also work in the body butter?m
magnesium body butter link = Oh Coconuts! We couldnโt find what you were looking for. Perhaps a search would profit?
HELP!!!
How long do you soak your body/feet?
Hi, Tiffany – I just came across this article and see you featured Carolyn Dean’s book – did you try her ReMag product – it is fabulous! Just thought I’d give you a love shout and let you know about it.
Does being sensitive to magnesium’s laxative effects mean you’re not absorbing it well orally? I’ve been taking it in citrate form and it certainly likes to get things going for me. I wonder if I’m not retaining very much of it. Does that make sense?
Hi. I scrolled through the comments and didn’t find an answer to my question. Can Epsom Salts be substituted for the magnesium chloride in the recipes for the oil and body butters?
I’m honestly not sure. We’ve only used the flakes to make magnesium oil.
Hi according to Dr. Mercola the best form of Magnesium is Liquid Nano Ionic form…
For those of you in the UK or Europe i have used this site to get Nano Ionic Magnesium – 60ml..
visit the http://thehealthcorner.co.uk/index.php?route=product/product&path=66&product_id=57
I would say 95% of the Western Population is low in Magnesium
Magnesium: A Mighty Mineral Indeed! Muscle contraction, glucose metabolism, electrical impulses of the heart, bone formation all rely on this mighty mineral to get the job done! If truth be told, the human body cannot function normally without magnesium.
great stufff๏ปฟ
Thank you tiffany for sharing these informations with us.
So I recently purchased magnesium to take orally and not working for my stomach. Can I mix what is inside the capsules to make the butter or oil?
I know I’m a little late getting in on this discussion, but wanted to share the way I use magnesium flakes: I mix it with aloe vera gel (as well as about 15 drops of lemon or lavender essential oil) and put it in a spray bottle. After shampooing, I spray my hair with it (adds body) and use it under my moisturizer.
Thank you so much for your info Donna! This site, and all the comments, is just incredible, I just discovered it today;)
Also, do you dissolve the mag. flakes first before combining with the aloe?
I really need to start doing more of this. Ive made magnesium oil before, but i didnt like how sticky it made my skin and if you mess around and rub some in your eye, watch out! I will try the body butter way though and step up my epsom salt baths.
Where can you buy magnesium flakes?
Do you need to add boron and redmond clay to the bathwater for the epsom salt to be effective in providing magnesium? wont the epsom salt work even if there is fluoride and chlorine
This was so informative! I have had issues with my magnesium being low. At present, I’m taking 600mg a day. My tummy doesn’t particularly like that. I’m so glad to see there’s an alternative method. I can’t wait to try it.
Are these suggestions safe for kids as well? Also can I add Vit C (ascorbic acid) to the bath instead of the chlorine ball or clay?
I am assuming magnesium oil is the same as using epsom salts & water. Am I correct? Thanks
No, you need to use magnesium flakes not epsom salts.
Epsom salt is MgSulfide and your recipe uses MgChloride. Those are two different compounds.
Thank you so much for this recipe & for so many others! It’s wonderful!
Thank you so much for this information & recipe!
why didnt i find simple food-advice for magnesium? i know: nuts, but which ones are better than others? which vegetables? etc etc etc
dont only think of your purse like all do ….
“Consume foods rich in magnesium like kelp, halibut, mackerel, cocoa, wheat germ, leafy greens, nuts and seeds. It can be difficult to eat enough of these foods to ensure you are getting adequate amounts of magnesium.”
Pumpkin and sunflower seeds, butters made out of these seeds, walnuts, brazil nuts. One serving of these is 25-30% RDA which may be not enough but is a good start.
OH MY GOODNESS, mama, I just made the magnesium butter… and I used unrefined coconut oil, so I basically made Mounds Bar butter. It smells amazing, I just want to eat it…!!
Magnesium oil isn’t really an oil, but when you whip it with the semi-cooled oils it seems to emulsify well. I made my mag oil very concentrated (1/2 cup flakes dissolved in 3 tbsp boiling water) and it looks JUST like the picture here! I’ve got it in the fridge now to harden some more, but so far it looks like everything incorporated great!
I love the smell of the body butter! I’m glad it turned out well for you ๐
Often best to up your mag with b6, bioavailable, a complex or good brewer’s yeast flakes….there are others if very deficient to take with it. Don’t take my word, though, come join the mag group, or read Adelle Davis’ old books, or ……you get the idea.
Please join https://www.facebook.com/groups/MagnesiumAdvocacy/ a closed magnesium forum, to discus this more and contribute your knowledge.
For baths, Boron = Borax w/o any scent added, a few tablespoons added first, will isolate fluoride, which as you mention, binds to magnesium. A pinch in drinking water, then happily shaken and stirred or cooled for a time, also in your green tea….binds the fluoride as well, and helps bind it and escort it out of your body. Wow, an un calcified pineal gland!!
Earthclinic has many entries about boron and magnesium as well. Many references in the 1800’s and in the 40’s – 60’s reference that 90-95% of seizures (some sources relating them to autism lately) were merely magnesium deficiency. How insulting that no one in the ER knows this. Can you imagine….”now, have a good night and get some magnesium in that kid, and the rest of your family, all right? Be well!!”
I wish the same to everyone here,
Be Well,
*stroke, not stoke.
Thank you! Fixed it ๐
Thank you somuch for these fun ideas. We do mag baths a lot of I have the clay also. Now that Im pregnant, I asked my Dr office (actually Dr was on delivery so the nurse asked another Dr in office) if Mag Baths were ok and how much was ok, and she told me not while pregnant! I kind of am wondering if that is not true or just conventional medicine speaking…..do you have any advice or research on Magnesium intake via bath salts while pregnant? Even in lower temperature water….
Thanks so much!!
Kirbi
Hi Kirbi,
I am not able to give you any medical advise. ๐
With that said, I am 7 months pregnant and I take Mag Baths and use the oil and body butter. If you’re worried you could just take a foot bath with the Mag flakes or Epsom salts. Ask your Doctor if that is okay.
That question has come up over and over on the magnesium advocacy page. I believe that is not their answer……also, “colic” and reactions to immunizations if any one is giving them anymore….sleeping though the night – solves the effect of sensitivity to noise……stomach cramping in babies….etc. Still no reason for a toxic mattress,
Lots of discussion there about mag chloride baths for upping the mag levels more, and mag sulfate, epsom salts, for detoxing, but NOT using them together.
Also, the supplements are discussed.
I believe no one has found any harm from magnesium at all….but, do your own critical thinking and processing. And come to the site! Diarrhea is not a good place to go – you need to back off of that. The self regulating sign of too much at once.
a lot of preg women with leg cramps use the oil a lot, from the mag advoc group page
do your own investigation though…
Doesn’t the lotion get rancid because of the water in the mag oil??
Please anyone who knows this? Raw organic fairtrade Cacaobutter is quite expensive so don’t want to waste a batch because the mag oil makes it go off fast!! Thanks.. ๐
Hi Monifah,
Sorry I didn’t see your comment until now. I’ve been using this body butter for several weeks and it is fine. I’m not sure what the shelf life will be long term though. I’ve seen many magnesium lotion recipes on the internet that use magnesium oil so I don’t think there should be an issue.
it is a salt – preserved
Very interesting post. I clicked on it because they gave me some sort of Magnesium when I went into early labor with my son and it helped stop it! Thanks for the info!
I keep running into this…. very interesting.
I just read a nice article on the importance of tropical fats (coconut oil) for thyroid function and what a good source of magnesium it is! Here’s an excerpt and the link
http://180degreehealth.com/2013/05/thyroid-deficiency-and-common-health-problems
PEAT: Okay. The ideal calorie source, I think, is tropical fruits, and tropical oils, especially coconut oil, and any tropical fruit that lives at a high temperature โ papayas, the custard apple family, pineapples, anything that is full of carbohydrates, is likely to be reasonably low in iron and high in all of the other vitamins and reasonable for minerals. And they are important as a source of magnesium. Meat and shellfish and fish and so on give you quite a bit of magnesium, but the fruits are a major source of magnesium without overloading us on iron and the toxic substances. Because fruits in general, from the tropics, have small amounts of the thyroid inhibiting substances.
Many islands producing sugar cane – from the big guys, have used fertilizer, even in your garden an NPK fertilizer will devoid the soil of magnesium. It needs to be living, microbiotic soil. Almost as if someone wanted to devoid the earth of magnesium!! Good article! No mag in the soil, then no mag in the food. Usually, once depleted, it won’t grow anything from the last article I read.
Fantastic post! I started trying to use magnesium oil over a year ago and it made my skin itch and burn. When I made it into a lotion, it didn’t bother me at all and now I’m making it to sell on my online store. It’s made such a difference for so many people. I don’t think many people realize how many health problems low magnesium can cause.
I tried to find an e-mail address for you, but I didn’t see one. I was wondering if you’d like to try and review my magnesium lotion. You can read about it here: http://creativechristianmama.com/store/magnesium-lotion/
and you can e-mail me here, if you’re interested: creativechristianmama@gmail.com
Thanks so much!
Justyn
Real food really changed my energy levels alot due to increase in magnesium for sure.
I love me some magnesium! My son E and I are the ones in the family that are most deficient, judging by how awesome we both feel when we use it. Totally going to try the magnesium body butter. That sounds heavenly.
Can you mix the magnesium oil with a pre made balm like the Vintage Traditions tallow balm?
What is suggested on the magnesium advocacy page which you are welcome to join, is to absorb for 20 โ 39 minutes, then get some of your favorite oil or lotion on, or rinse first and then lotion up.
oops 20 โ 30 minutes (39 lol!!!)
Epsom salts aside from providing magnesium, also provides sulfur. Sulfur is a major factor in the production of collagen and is helpful in reducing aging of the skin. It is also very important in the immune system. A very interesting interview by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2011/09/17/stephanie-seneff-on-sulfur.aspx
That’s an awesome tip about adding bentonite clay to the bath water for chlorine. I’ve never heard of that before but will definitely try it!
Personally, I like the Ionic Fizz Magnesium better. I’ve used the Calm before but I don’t care for the taste and the way it sits in my stomach.
Ok, I’m a little bit confused how you can mix magnesium chloride with water and end up with an oil. Doesn’t it make more sense to mix it with an oil? Can you explain this? Does it mix in ok with the oil-based ingredients in the body butter even though you make it with water? I’d hate to try it and have it not turn out, have you tried the body butter recipe with the home-made magnesium oil? Sorry to bombard you with questions, I’m just confused!
Magnesium oil isn’t actually an oil. When you mix magnesium and water it feels slippery- similar to jojoba oil. There is a magnesium lotion recipe out there that requires an immersion blender to mix the oily ingredients (coconut oil) with the water (magnesium “oil”)
There is discussion on the forum about whether mixing mag with butters and oils leaves the mag available to absorb…..it is called oil because once mixed and dissolved int he water, it feels oily. You will see. It can take out pains, old injury pains, swelling, headaches, migraines, one lovely mother massages her son’s head and scalp with it…..with excellent results.
Also, excellent results with alcohol addiction or overuse – often a self-medicating behavior….and soooo mentioned in the literature, particularly old literature. Now, what would “they” do if treatment money didn’t funnel in at 15 โ 30,000 dollars a month, and then the traffic fines and jail money!! (sarcasm)
I made the body butter just now, and it turned out great! Looks just like the picture, so I can vouch for the recipe. I did, however, use more concentrated magnesium oil– 1/2 cup of flakes dissolved in 3 tbps of boiling water. If you whip it enough, everything should incorporate well.
Thanks Elizabeth. I need to try making either the body butter or the “oil”. I think the body butter is easier to use and convenient.
I’ve made magnesium “oil” a few times, after reading that it helps prevent “stinky feet.” (Not for me, personally, ha ha.) The recipe was basically a 1:1 ratio of simmering (but not boiling) water to magnesium chloride flakes. The first time, I did 1 part water to 1/2 part Mg flakes. The next time, I did 1 part water to 3/4 part flakes.
Another good use for the Mg oil is for cramping muscles. I occasionally get calf cramps (when stretching first thing upon awakening). I used to pinch the acupressure point on the upper lip, which would eventually work, but I find that spraying the Mg oil on the calf and rubbing it in works WONDERS.
Any ideas or ways to find out how much magnesium you can absorb through the ocean water? This is the main way I try to get Mg but I wonder if it is enough…
The information on the different ways to take/use Magnesium is very interesting, I will try some of the recipes to make my own
I am so excited to use your body butter idea on my kiddos! I have to dilute the spray so that they don’t itch, which of course requires that **someone** remember to apply it more often. Yeah, that doesn’t always happen.
I started bathing in Magnesium flakes (didnt care for the oil) and after 7 years of infertility I find my self pregnant. I truly think there is a connection with this for me.
Great! Thanks for the info! I’m going to get my magnesium oil and Epsom salts back out. I know I need more magnesium.
Nice article! I could not find the magnesium flakes through the link, though, and I’m interested in making my own magnesium oil.
Renee, I found magnesium flakes on Amazon for a very reasonable price.
I love that u mention Natural Vitality’s Calm!!! I have been using their products for years! The only thing I am bummed out about is that now that I am pregnant again, I cannot find the Mama Calm (fortified with Folic acid) & safe to take while breast feeding. Do u know if they still make the Mama Calm & if so, where to get it??? Thanks for all your hard work!!!
FYI, folic acid’s not the best way to get folate. Food sources are best but, failing that, check out Chris Kresser’s article here:
http://chriskresser.com/folate-vs-folic-acid
I think the multivitamin I’m currently taking has a different form of folate, not the folic acid, and if I ever decided to supplement folate by itself I would use tetrahydrofolate, which is available in supplement form.
You may mention that you need to be getting a sufficient amount of good fats in you diet for the magnesium to be able to absorb into you system. I was using calm and taking a magnesium supplement, along with using magnesium oil. My bio feedback was still showing I was low in Magnesium (as most americans are) I told the lady that does my Bio feedback, It doesn’t make since that my magnesium is low. Her question to me was how much fat are you getting in your diet. My answer was not much. Magnesium is fat soluble, so if you don’t get enough fat, the mag. does not absorb into your body.