Magnesium deficiency is often the cause of many common symptoms I see in the clinic. Luckily it is a very simple self-care to put right.

These are the very common symptoms that I found magnesium helpful – at the same time I would reduce anything in your lifestyle or diet that was making your symptoms worse. This is an essential step!

Common Symptoms

Muscle Spasm pain such as headache, menstrual cramps, or IBS
Muscle tension pain such as head, neck, shoulder or pain
Anxiety, worry and poor sleep
Constipation and sluggish colon
Premenstrual tension, fluid retention & breast tenderness
Normalise high blood pressure and blood sugars

What is magnesium?

Our bodies require magnesium as over 300 biochemical reactions rely on it. In addition to those biochemical reactions, sufficient levels of magnesium are necessary to maintain normal muscle and nerve function, a steady heartbeat, strong bones, and a healthy immune system. Magnesium also plays a role in regulating blood sugar, keeping blood pressure normal and helping the body metabolize energy.

Why are we deficient in magnesium?

Stress seems to use up our reserves of magnesium quickly. Poor digestion and/or regular consumption of Coffee alcohol, and Sugar also make it harder to absorb magnesium. Poor kidney function can also cause Magnesium deficiency. Regular medications such as contraception pill, antibiotics, diuretics, insulin, and hypertension meds are also listed as causing a deficiency. It is thought that we no longer receive the amounts of magnesium we used to from our water and soil.

I see magnesium deficiency symptoms most often in Resilient and Self-protective iridology constitutions – however, anyone can become deficient.


Those with very low blood pressure and complicated heart conditions may need to research further as magnesium is involved in the heart function. Again research first if you are on kidney dialysis.
Low supplementation as described below is generally considered very safe as magnesium is easily excreted.

Powders and pills – NOTE magnesium is hard to absorb via the stomach

When taking magnesium powders and pills, the dose ranges from 300-900mg of magnesium per day in the elemental form. Don’t take it all at once. Spread it out and take it with meals to slow down transit time through the intestines and enhance absorption.
You know you have too much magnesium when you get a laxative effect from pills and powders yet your magnesium deficiency symptoms are still present. Your answer then is to back off by one dose and try angstrom magnesium.

Many people prefer magnesium oil – easier faster results

Over the years I have found that many clients find the Spray is the easiest and most effective way to absorb magnesium. Magnesium can easily cross the skin barrier.
Note; it is common initially for the spray to feel itchy and slightly burn when you are low in magnesium. Clients report this wears off with regular use.
If it is a problem you can wash or shower the spray off after 20 minutes until it becomes easier. This amount of time should allow for the magnesium to be absorbed.
Follow directions on the maker’s bottle.

Food sources of magnesium

Include: almonds, Brazil nuts, soybeans, wheat germs seeds, wheat bran, millet, seafood, legumes and dark green vegetables such as kale or Swiss chard. Black beans, figs, bananas.
Add a serving or two of these foods to your diet each day if possible. These will certainly help generally and long-term, but will not provide large amounts of easily absorbed magnesium in the short-term.

Epsom Salt Baths – whole body or foot bath

This is a lovely way to get your maintenance dose of magnesium if you are not too low. Once or twice a week soaking for 10-20 minutes can be bliss!

What is Epsom salt?

Epsom salt is rich in both magnesium and sulfate. Magnesium and sulfate can be easily absorbed through the skin. Studies have shown the effectiveness of using Epsom salt detox baths to increase the levels of both of these. In an Epsom salt detox bath, the magnesium sulfate is absorbed through the skin which aids in detoxification.

My Favorite Magnesium Salt Bath Recipe (wellness mama)

• 1-2 cups of Epsom salts or magnesium flakes
• 1/2 cup Himalayan or Sea Salt
• 1/2 tsp of natural vanilla extract
• 10-15 drops of essential oil of choice (I love lavender and mint)

I mix the salt or magnesium flakes and then sprinkle with the vanilla and essential oil. The whole mixture gets added to a warm bath, and I soak for at least 20 minutes, though 30 is preferable.
For intensive therapy (illness, eczema, etc.) these baths can be done daily, though you should check with a doctor if you have any medical conditions.

Detox Bath
1/3 cup of Epsom salts
½ cup coarse sea salt
2 Tbs of ground Ginger
1 Tbs of fresh lemon juice

Add to the bath and relax!

You can also add Epsom salts to herb baths such as chamomile

Do you need Magnesium? 

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