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How to Supplement Magnesium

How to Supplement Magnesium

Do you need to supplement Mg?

Magnesium from food

Magnesium supplementation methods

How much Magnesium to supplement?

Getting the most out of magnesium


Do you need to supplement Mg?

You may NOT need extra magnesium if:

1.You are NOT consuming excessive amounts of calcium (in dairy foods or supplements)

2.You also regularly consume chocolate, organic nuts, seeds, and deep, dark, leafy greens.

However, given the many factors (E.g. stress, caffeine, sugar, alcohol, diuretics) depleting what meager amount of Mg we manage to obtain, it is wise to consider supplementing this vitally important mineral.

The following questionnaire can help determine if you are deficient in Mg:

Magnesium Deficiency Questionaire

The reality is that most of the world is magnesium-deficient

–    >70% of the U.S. population intakes less than the RDA - which even then is woefully under-rated.

–    Today's lifestyle and diet promotes a greater need for Mg than in the past

Why are we Mg-deficient?

Magnesium deficiency is linked to many health problems – since Mg has a pivotal role in energy production and many cellular metabolic processes. Consequently, inadequate Mg intake can cause muscle spasms, and is linked to CVD, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, ischemic strokes and other degenerative health problems of our time.

Ensuring a sufficiency of Mg in your body normalizes muscle function, improves INSULIN sensitivity, helps correct abnormal lipoprotein patterns, reduces blood pressure, blocks migraine headaches, and much more.

Health Benefits of Magnesium

Magnesium from food

Consuming magnesium-rich foods is obviously the most natural way to get your magnesium - Unfortunately, most of us do not eat enough of these foods to satisfy our body's demands in today's world. Also, these traditionally high-Mg foods are likely lacking in magnesium content due to being grown in Mg-depleted soils or as a consequence of cooking or processing methods;

Food Sources of Magnesium

Magnesium supplementation methods

Mg Bioavailability

To obtain the benefits of magnesium in medications or supplements, your body must be able to absorb the magnesium – the amount of Mg on a supplement label may or may not make it into your bloodstream, where it is available for activity in your cells and tissues.

There are 3 general methods of supplementation



(3) Intravenous or intramuscular (Clinical)

Transdermal vs. Oral Supplementation

–   Transdermal not as convenient as oral supplementation

–   Transdermal supplementation does not cause diarrhea from overdosing

–   Transdermal supplementation is more bioavailable than oral supplementation - since it bypasses the GI tract.

–   More suitable for high dosage applications - by avoiding diarrhea

–   Oral supplementation may take up to 6 months to see positive results / Transdermal application raises Mg levels in weeks – Transdermal supplementation is the best choice with a serious Mg deficiency or when more immediate results are required. Depending on your condition; many systems, muscles, bone, immune system, nerve system and brain, will begin to change with magnesium supplementation.

Transdermal magnesium supplementation


The most absorbable/bioavailable form of Supplemental Magnesium

The magnesium in a solution of a magnesium salt (E.g. Magnesium Chloride) enters the body through the skin - The Mg solution is referred to as “Magnesium Oil”, because it feels slippery when first applied to skin, but is not actually an oil.

–   Transdermal magnesium provides the most bioavailable form of magnesium:

Technical explanation of whyMagnesium Chloride is so absorbable

–   Stress compromises Mg absorption from the GI tract - According to Dr. Carolyn Dean, author of “The Magnesium Miracle”, “When you are under emotional or serious physical stress, your body may not be producing the required sufficiency of stomach acid required for digestion and for chemically changing magnesium into an absorbable form.” Topically applied (transdermal) magnesium does not have to deal with the GI tract.

Magnesium Chloride (Nigari) Vs. Other Magnesium Salts

–   Magnesium sulfate (Epsom salts) is rapidly excreted through the kidneys – and thus difficult to assimilate, according to Daniel Reid, author of The Tao of Detox. Epsom salts act mainly as a laxative.

–   Non-magnesium chloride salts have to be converted into chlorides in the body anyway – requiring the production of hydrochloric acid to absorb them. HCl is notably lacking in individuals who are aging or dealing with chronic diseases –i.e. the ones who desperately need more magnesium.

Methods used to apply transdermal magnesium oil:

Rubbing on skin

A footbath

A full-body bath

Compress/Mg oil pack –for sprains and swellings


For more information on transdermal Mg Oil and “How-to”instructions”for Magnesium chloride oil

Transdermal Magnesium Chloride –“MaGic Oil”

Oral supplementation

For help choosing an effective oral Mg supplement:

Oral Magnesium Supplement

Clinical supplementation

Clinical Mg supplementation - Mg may be given by intramuscular injection or as an intravenous drip.

–   Mg chloride/sulphate at typically prescribed clinical levels may be toxic todeveloping fetus -Magnesium sulfate (MgSO4) has been used in clinical obstetrics for over 70 years to treat pre-eclampsia/eclampsia and preterm labor, conditions that complicate approximately 3 and 12.4% pregnancies, respectively, in the U.S. each year. Mg++ administration is typically titrated to maintain maternal serum levels of approximately 4–8 mg per 100 ml (1.6–3.3 mM). These concentrations are near the lowest concentrations that induced significant neuronal toxicity in our experiments.Physiological Mg concentration is (0.8 mM)

How much Magnesium to supplement?

Guidelines on supplemental Mg dosage can be found at:

How much Mg should I supplement?

Getting the most out of magnesium

Support nutrients for Mg

–   For health it is crucial to obtain an appropriately balanced intake of calcium, magnesium , potassium, sodium and phosphorus and also vitamins A and D - all of which work together as a team.

Calcium - required for Mg to function properly, and vice versa (preferably in a 1 to 1 ratio)

Vitamin D - critical for body's ability to utilize magnesium

–   B-vitamins – help Mg enter cells, especially B6

–    Selenium (200mcg/day) - helps magnesium stay inside cells for maximum benefit

Split high daily doses - 100-200 mg at a time work more efficiently; Do not take more than 300-400 mg. of an oral Mg supplement at one time, which may result in diarrhea.

Don't supplement Mg after about 5pm – magnesium is energizing and may keep you awake at night;

Oral supplementation may take up to 6 months to see positive results / Transdermal application raises Mg levels in weeks – depending on your condition; many systems, muscles, bone, immune system, nerve system and brain, will begin to change with magnesium supplementation.


Although Mg normally protects the kidneys, Mg supplementation could cause more harm if there is already chronic kidney damage - Mg should then only be used under medical supervision. Because people with kidney disease may not be able to excrete excess amounts of magnesium, they should not take magnesium supplements unless prescribed by a physician.

If your bowel becomes too soft or you get diarrhea - temporarily reduce your dose and build up gradually; take a smaller amount of magnesium at one time.

Interactions with medications and psycho-active herbs – as you deal with a Mg deficiency, you will alter your need for certain medications or herbs

–   If you are taking any of the following, you will need to monitor and reduce or eliminate these medications



St. John's Wort


Sleep medications

Cholesterol-lowering drugs

Thyroid medication


Diabetic drugs



Other medications

Technical Explanation

- Why magnesium chloride is so bioavailable

According to Dr. Carolyn Dean, M.D., N.D., author of The Magnesium Miracle and expert on magnesium therapy, magnesium chloride and other inorganic magnesium salts occur as metal-ligand complexes, substances bound around a single, central metal atom, in this case magnesium. These metal-ligand compounds may each be assigned a “stability constant”, which defines their relative ability to dissociate into ionic form.

Stability constants range from values less than one to values under twenty. With regard to forms of magnesium supplements, the closer the stability constant is to zero, the more bioavailable the supplement. Lower stability constants represent soluble complexes, more easily broken down into ionic form for bioavailability. This is important, as we assimilate magnesium not as the magnesium chloride compound, but rather as free magnesium and chloride ions.

Magnesium Complex



Magnesium chloride


Totally ionized

Magnesium acetate


Essentially ionized

Magnesium gluconate


Essentially ionized

Magnesium lactate


Essentially ionized

Magnesium malate


Essentially ionized

Magnesium glutamate


Essentially ionized but neurotoxic

Magnesium aspartate


Essentially ionized but neurotoxic

Magnesium citrate


Essentially ionized. possibly neurotoxic

Magnesium citrate has been reported as more bioavailable than oxide or amino-acid chelate (glycinate, orotate, succinate, taurinate, aspartate (neurotoxic), lysinate, alpha-ketogluconate or arginate) forms. (However, commercial magnesium citrate may contain neurotoxins due to residues of glutamate and aspartate left over from corn processing)

Walker AF, Marakis G, Christie S, Byng M (2003). "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study". Magnes Res 16 (3): 183–91. PMID14596323.

Magnesium chloride potency is clearly revealed in this data. With a stability constant of zero, magnesium chloride is completely ionized across a wide pH range–from a low pH of 2 to 3, found in stomach acid, to the slightly alkaline physiologic pH of 7.4, found in the main extracellular body fluids such as serum and lymph. The natural pH of the skin mantle is a mildly acidic 4.5 to 6, creating an ideal environment for total ionization of magnesium chloride. Thus optimal uptake into underlying tissues is possible with topical magnesium chloride use.

Eby, G. Stability Constants of Various Metal Chelates. George Eby Research Institute. 2006. Available at:

Doctor Carolyn Dean, M.D., N.D. The Magnesium Miracle. New York: Ballantine Books, 2007;

Magnesium Links


Related Links


Mg - Missing Miracle Mineral


Why are we Mg-Deficient?

- Signs of Magnesium Deficiency

-Magnesium Deficiency Questionaire


Mg Functions in the Body

- Mg - Activates Vitamin D

-Mg - Alkalizing Agent

- Mg - Anti-Inflammatory

- Mg –Detoxifies Cells of Toxic Metals/Other toxins

- Mg –Regulates Calcium
Prevents soft tissue calcification

- Mg –Over 300 Enzymes

- Mg –Cell “Battery”/ATP Production

- Mg –Cell Membrane Integrity

- Mg –Antioxidant Glutathione synthesis

- Mg –Hormonal balance

- Mg –Cellular and food metabolism

- Mg –Muscle Relaxant

Mg effects on cardiac system

Mg in skeletal muscle contractions

- Mg –Calms Nerves


The Many Health Benefits of Mg

- Mg - For Bones

-Mg –Against Cancer

- Mg –Against CVD

–    Mg –Against Dental Problems

- Mg –For Mental Well-Being

-Mg –Against Diabetes

- Mg –Against Estrogen Dominance

–    Mg - Fights Infection /Immune System booster

- Mg –Dissolves Kidney Stones(calcium oxalate)

- Mg –Prevents /Alleviates Migraine

- Mg - Against Neurological/Neuromuscular Conditions

- Mg - Against Pain

- Mg - For Skin and Hair

- Mg - For Surgery


How to supplement MAGNESIUM

- Transdermal Magnesium Chloride

How to Make Magnesium Chloride Oil

Some Mg. Chloride Chemistry

-Oral Mg Supplementation

- Nebulizing/Vaporizing MgCl2

–    How much MAGNESIUM should I Supplement?


Mg Food Sources

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