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Magnesium for Healthy Muscles with Allergy Naturopath, Rachael Reed


As part of this month’s focus on Optimal Sports, muscles and joints, I wanted to take some time to talk about one of the most crucial yet commonly deficient nutrients in our body, Magnesium. I commonly observe patients with signs of magnesium deficiency in clinic, and supplementation will often quickly improve symptoms.

Why is Magnesium so important?
Magnesium is an essential mineral that is used in over 300 different biochemical processes in the body. Because magnesium is so widely used it can easily become depleted.

Common signs of Magnesium Deficiency

  • Muscular Cramps and Spasms
  • Headaches
  • Eye twitches
  • Decreased resilience to stress

Not All forms of Magnesium are Equal
The type of magnesium used in a supplement will greatly affect how much of the magnesium is absorbed by your body and the results you receive. Magnesium is one of those nutrients where having the correct form and dose is crucial to ensure results.

Many of my clients come to me on over-the-counter magnesium tablets. These clients often report that they have not really noticed much of a difference since being on the tablets. When these clients are put on practitioner magnesium supplements, they almost always report back to me that they’ve experienced improvements.

I tend to recommend the amino acid form of magnesium. Studies have shown this form of magnesium to be up to 8 times more absorbed than other forms of magnesium.

Benefits of Magnesium
Whether you are an elite athlete, or a person experiencing everyday demands on your life, there are many benefits to taking magnesium. Some conditions that respond to magnesium supplementation include:

Stress: During times of stress there is an increased requirement for magnesium. A combination of magnesium and b vitamins can help regulate the stress response.

Restless Legs and Cramps: Muscular cramps, tension and spasms are commonly associated with magnesium deficiency.

Fatigue: We all have within our cells an energy powerhouse known as mitochondria.  To produce good amounts of energy for body and brain, these powerhouses need magnesium.

Magnesium is Good for Kids Too
If your child experiences symptoms such as cramps, spasms and restless legs they may be deficient in magnesium and may also benefit from supplementation.

Magnesium in Foods
Magnesium comes in a wide variety of foods, from nuts and seeds, to leafy greens and grains. I always recommend my clients include these nutrient rich foods in their diets to improve their magnesium status.

Nuts and seeds – Raw almonds, cashews, brazil nuts, walnuts, pumpkin and sesame seeds.

Green Leaf Vegetables – Kale, silver beet, chard and spinach.

Whole grains – Quinoa and buckwheat.

The Good News
Raw cacao is also high in magnesium and makes a great guilt-free treat. Adding cacao to my breakfast smoothie is one of my favourite treat!

Topical Magnesium
Magnesium can also be applied to the surface of the skin as either a spray or a gel. Topically, magnesium will serve to soften and relax tense muscles. I use Ancient Minerals magnesium gel with my massage clients to soften those really tough resistant muscles, which works brilliantly. Some of my clients will use their topical magnesium at home to prevent headaches and relief muscle pain.


If you would like to book an appointment to discuss any unanswered questions regarding magnesium and whether it is right for you, or have any other health concerns, call our office on 07-3356 9552.

Wishing you the best in health,

Rachael Reed, BNat

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