Did you know that the FDA estimates that 68% of Americans don’t get their recommended daily intake of Magnesium? Magnesium deficiency is rampant in our country, and it is affecting our health. Magnesium is responsible for over 300 biochemical processes in the body, and most American’s don’t even get the minimum standard set by the FDA.


1)  Soil depletion: Monocultures in our soil have depleted the soil of important nutrients. Genetically modified plants also don’t need the kind of rich soil that is necessary to have good nutritious foods.

2) Gut Issues: Leaky gut, Celiac’s Disease, and other gut issues do not allow us to absorb the Magnesium we do eat.

3) Medications: Many medications interfere with the body’s ability to absorb Magnesium. In addition, many chronic diseases are caused or exacerbated by a lack of Magnesium.

4) SAD: The Standard American Diet is very low in the very foods that contain good amounts of Magnesium.


Well, first, only about 1% of the Magnesium in your body is in your bloodstream, so you could have a Mg deficiency and it might not show up on a blood test. Signs of Mg deficiency include:

1) Leg Cramps
2) Insomnia
3) Muscle Pain
4) Anxiety
5) High Blood Pressure
6) Type 2 Diabetes
7) Fatigue
8) Migraine Headaches
9) Osteoporosis
10) Hardening of the arteries
11) Constipation

You may be able to see that Magnesium is a relaxant. It has a symbiotic relationship with Calcium, and taking high amounts of calcium (especially in supplement form) can also lead to a lack of Magnesium.


Well, if you want to start with foods, the foods with the highest amount of Mg are Spinach, Chard, and Pumpkin Seeds. There is also a good amount in almonds, black beans, avocado and banana. Dark chocolate also contains a decent amount of Mg, which may be why so many women crave it.

Supplementing with Magnesium can sometimes be confusing, because there are so many forms of Mg out there. Our favorite forms here at Rosa are:

1) Magnesium Threonate: This form can pass the blood brain barrier, and can particularly help with sleep.

2) Magnesium Citrate: This form is most often used to help constipation – it can cause diarrhea in some individuals.

3) Magnesium Malate: This form is very bioavailable and is often less likely to cause diarrhea.

4) Magnesium Glycinate: This is probably the most common form found in multivitamins – it is quite absorbable and bioavailable.

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