deficiency worse,” according to Forrest Nielsen. He says consuming additional magnesium can help. In an article on the USDA Agriculture Research Service website, Mr. Nielsen goes on to say: “The diets of many people do not contain enough magnesium for good health and sleep.”
Whole grains, nuts, and vegetables, especially green, leafy vegetables, are a wonderful source of magnesium. Beans also contain magnesium. Even the cacao bean, from which chocolate is made, contains magnesium! The cacao bean is a little bitter, which is why chocolatiers add sugar. But in its raw, organic, unsweetened form, it is actually very healthy and rich with magnesium! Some tasty magnesium-rich organic food choices for children are baked potatoes, bananas, coconut milk, peas, peanut butter, bean burritos, cacao, and cashews.
It is important to buy organic, non-GMO produce. Magnesium and other minerals are missing from commercial, non-organically grown crops because the herbicide glyphosate, which is commonly known as the weed-killer “Round-up” is frequently used on non-organic crops. Round-up chelates minerals. This means it strips minerals, including magnesium, from crops and they are no longer present in the food when it is consumed. It is also important to limit caffeine and alcohol, as they can contribute to magnesium loss. Foods and drinks that are high in caffeine include: coffee, tea, some energy drinks and bars, and various types of soda.
Taking a magnesium supplement is also another great option. I have found that magnesium chloride is the most absorbable version and safest version of magnesium. According to Pubmed, choosing magnesium chloride is advisable because of the “interesting clinical and pharmacological effects and its lower tissue toxicity as compared to” Magnesium Sulfate. According to the National Institute of Health, “Absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms. Small studies have found that magnesium in the chloride and citrate forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate.” Magnesium Chloride solubility in liquids is very high. Because of this, magnesium chloride is more absorbable in the gut as compared to less soluble forms of magnesium, like Magnesium Sulfate.
Most magnesium supplements are synthetic, so be sure to double check the source of what you purchase. Epsom salts (magnesium sulfate) for instance, is a generic term used by many companies. The term “Epsom salt” was created by the chemist Nehemiah Grew in 1695, when he wrote a book entitled: “Bitter Purging Salts”. He called the mineral “Epsom” after the town where it was discovered. Epsom spring and mines were depleted decades ago, so most Epsom salts sold today are actually synthetic and not mined salt or natural at all. The Magnesium Chloride salt I'm using now can be ordered from Elektra Magnesium. It is naturally-mined, and food grade.
Magnesium is a water soluble mineral that we need to replenish daily, especially if we perspire from exercise or heat. Taking magnesium rich baths can help alleviate sore muscles, tension, headaches, and can promote a good night's sleep. Transdermal absorption (absorption through the skin with lotions or bath salt flakes) is an effective way to absorb magnesium. Soaking in a Magnesium Chloride-rich bath can also help the body release toxins through the skin. This can greatly benefit the kidneys and the liver.
So, at the end of the day, when you are ready for bed, take a Magnesium Chloride salt flake foot soak or bath, relax, and supplement your body’s magnesium levels. It can help you sleep better and improve your health in so many ways.