By Dr. Adam Abodeely, MD, FACS, FASCRS, MBA

Coral Cove Wellness Resort www.coralcovewellness.com

When it comes to maintaining wellness, I am continually reminded of how nature provides us with exactly what we need for healing and balance. One mineral that deserves special attention is magnesium – an essential nutrient with profound benefits for our mind and body.

In this article you will learn why magnesium is essential for your health, the signs of deficiency, and how to choose the right form of supplementation to match your unique needs. We will also explore the best natural food sources of magnesium to help you nourish your body through diet. Whether you’re aiming to improve sleep, reduce stress, support your heart, or enhance overall wellness, understanding magnesium’s role can empower you to make informed decisions for your health journey.

Why Magnesium Matters

Magnesium is the fourth most abundant mineral in the body, involved in over 300 biochemical reactions that regulate nerve activity, muscle , blood sugar control, blood pressure, and even heart rhythm (Beckstrand & Pickens 182). Despite its importance, studies suggest up to 75% of adults may be deficient, especially those consuming processed foods or under chronic stress (Beckstrand & Pickens 182).

Signs You May Be Low in Magnesium

·      Fatigue and low energy

·      Muscle cramps or spasms

·      Headaches or migraines

·      Numbness or tingling

·      Sleep disturbances (Beckstrand & Pickens 182)

Benefits of Magnesium for Whole-Body Wellness

1.    Supports Heart Health
Magnesium helps maintain a steady heart rhythm and healthy blood pressure, acting as a natural calcium channel blocker to relax blood vessels. Supplementation has been linked to blood pressure reduction in people with hypertension (Beckstrand & Pickens 184).

2.    Balances Blood Sugar Levels
Magnesium plays a role in insulin action and glucose metabolism. Deficiency may worsen insulin resistance, increasing the risk of type 2 diabetes. Supplementation can improve insulin sensitivity, supporting metabolic health (Beckstrand & Pickens 185).

3.    Reduces Inflammation
Chronic inflammation is at the root of many diseases. A recent meta-analysis showed magnesium supplementation significantly reduced C-reactive protein (CRP), an inflammatory marker, while increasing nitric oxide (NO) levels, promoting vascular health and relaxation (Veronese et al. 2-6).

4.    Relieves Headaches and Migraines
For those who suffer from migraines, magnesium can reduce both frequency and severity. Research recommends up to 600 mg/day of magnesium diglycinate for prevention (Beckstrand & Pickens 183).

5.    Eases Constipation
Magnesium draws water into the intestines and relaxes the colon muscles, supporting healthy and regular digestion – something particularly beneficial while traveling or changing diets (Beckstrand & Pickens 186).



6.    Enhances Stress Resilience and Sleep
Known as nature’s “calming mineral,” magnesium helps regulate the nervous system, easing stress and supporting deeper, restorative sleep – a vital part of any wellness retreat.

Magnesium: From the Earth to Your Plate

If you are looking for natural ways to harness the benefits of magnesium incorporate whole foods such as:

• Dark leafy greens like spinach and kale
• Avocado
• Nuts and seeds, especially almonds and pumpkin seeds
• Beans, lentils, and peas
• Whole grains

These foods not only provide magnesium but also carry the sun-soaked vitality of the island of Jamaica.

Choosing the Right Magnesium Supplement: What You Need to Know

As a medical provider, I am often asked:

“Which type of magnesium should I take?”

This is an important question because not all magnesium supplements are created equal. The form of magnesium determines how well it is absorbed, how it works in the body, and what side effects may occur.

Here is a comprehensive guide to help you choose the right magnesium for your needs:

1. Magnesium Citrate

·      Absorption: Excellent – highly bioavailable

·      Uses: Gentle laxative effect; supports digestion and bowel regularity; can help with mild constipation or travelers’ sluggish digestion

·      Best For: Individuals prone to occasional constipation; those seeking general magnesium supplementation with good absorption

·      Note: May cause loose stools in sensitive individuals or with higher doses

2. Magnesium Glycinate (Bisglycinate)

·      Absorption: Excellent – chelated to glycine, an amino acid, increasing absorption and reducing laxative effect

·      Uses: Calming; supports sleep, relaxation, and nervous system health; minimal digestive side effects

·      Best For: People with stress, anxiety, insomnia, or muscle tension; those needing daily magnesium supplementation without bowel impact

·      Note: Generally well-tolerated even in higher doses

3. Magnesium Chloride

·      Absorption: Very good – can be taken orally or used topically (e.g. magnesium oil sprays)

·      Uses: Overall magnesium replenishment; topical application for muscle soreness or cramps

·      Best For: Those preferring topical application (absorbed through skin); individuals needing broad supplementation

·      Note: Oral forms may have a mild laxative effect

4. Magnesium Oxide

·      Absorption: Low – only ~4% absorbed

·      Uses: Primarily as a laxative for constipation relief; less effective for raising systemic magnesium levels

·      Best For: Short-term use for constipation under guidance

·      Note: Can cause diarrhea; not ideal if the goal is to correct deficiency or support nervous system health

5. Magnesium Sulfate (Epsom Salt)

·      Absorption: Poor when ingested; best used topically

·      Uses: Epsom salt baths for muscle relaxation, soreness, and stress relief

·      Best For: Soaking baths to absorb magnesium transdermally while calming the body and mind

·      Note: Not for oral supplementation unless directed by a doctor; the amount of magnesium absorbed through the skin is, Epsom salt can cause severe digestive upset if taken orally

6. Magnesium Threonate

·      Absorption: Good – uniquely crosses the blood-brain barrier

·      Uses: Cognitive support; memory; neurological health

·      Best For: Those seeking brain health benefits; often used in cognitive longevity programs

·      Note: Generally more expensive; not as effective for constipation or muscle cramping

7. Magnesium Malate

·      Absorption: Good – bound to malic acid

·      Uses: Energy production, muscle fatigue, fibromyalgia support

·      Best For: Individuals with chronic fatigue, fibromyalgia, or muscle soreness

·      Note: Less sedating; may be more energizing

How Much Magnesium Should You Take?

The Recommended Dietary Allowance (RDA) varies by age and sex but generally ranges from:

·      Men (31+): 420 mg/day

·      Women (31+): 320 mg/day

Supplemental doses typically range from 100 mg to 400 mg per day, depending on dietary intake and individual needs. Always start with a lower dose to assess tolerance, especially if you are prone to digestive sensitivity. (Beckstrand & Pickens 182)

Safety Considerations

·      Check with your doctor before supplementation if you have kidney disease or take medications affecting magnesium balance (diuretics, proton pump inhibitors, certain antibiotics).

·      Excessive intake can cause diarrhea, nausea, or abdominal cramping. Very high doses may cause serious health risks, especially in those with impaired kidney function.

·      Topical magnesium (e.g. Epsom salt baths or magnesium oil sprays) is generally safe for most people and an excellent adjunct to oral supplementation although scientific validity of skin absorption is still debatable.

Final Reflections

In a world that often pulls us away from nature, magnesium reminds us of the powerful synergy between earth and body. As you plan your next wellness journey, consider how minerals like magnesium can restore your vitality, clarity, and calm – just as the sea breeze restores the soul.

Ready to take your wellness journey to the next level? At Coral Cove Wellness Resort, we offer serene escapes designed to rejuvenate your mind, body, and soul. Discover the perfect blend of relaxation and wellness-focused experiences. Visit www.coralcovewellness.com to plan your wellness getaway today!

References:

·      Beckstrand, Renea L., and Jann S. Pickens. "Beneficial Effects of Magnesium Supplementation." Journal of Evidence-Based Complementary & Alternative Medicine, vol. 16, no. 3, 2011, pp. 181-189. doi:10.1177/2156587211401746. Read full article.

·      Veronese, Nicola, et al. "Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials." Nutrients, vol. 14, no. 679, 2022. doi:10.3390/nu14030679. Read full article.

·      "Types of Magnesium: Uses, Benefits, Side Effects, and More." Medical News Today, www.medicalnewstoday.com/articles/types-of-magnesium. Accessed 13 July 2025.