If you’re struggling with persistent muscle and joint pain, you’re not alone. Many of us grapple with discomfort that can hinder our daily activities and diminish our quality of life. In your search for relief, you may have overlooked a crucial yet often neglected mineral: magnesium. This vital nutrient supports overall health and offers specific benefits for those suffering from muscle and joint pain, including conditions like restless legs syndrome. 

Understanding Magnesium:

Magnesium can play a role in alleviating joint pain, although it’s important to note that its effectiveness can vary depending on the underlying cause of the pain. Here’s how magnesium can potentially help:

  1. Muscle Relaxation: Magnesium is known for its ability to help relax muscles. Muscle tension around joints can contribute to joint pain, so by relaxing these muscles, magnesium can indirectly relieve joint discomfort. Due to its relaxation effects, it could also help with sleep.
  2. Anti-Inflammatory Properties: Some research suggests that magnesium has anti-inflammatory effects. Since inflammation is a critical factor in many joint pain conditions, such as arthritis, reducing inflammation can help alleviate pain.
  3. Bone Health: Magnesium is essential for bone health. It helps regulate calcium and Vitamin D levels in the body, both of which are crucial for strong bones. Healthy bones can indirectly impact joint health and reduce pain.
  4. Nerve Function: Magnesium plays a role in nerve function and can help manage neuropathic pain, which is pain caused by nerve damage or irritation. This aspect might be beneficial in certain conditions that involve joint pain. But one issue it could also improve is Restless Legs Syndrome. I have had so many patients find relief with magnesium glycinate.
  5. Heart Rate and Blood Pressure: Regulating Heart Rhythm: Magnesium is crucial for maintaining a normal heart rhythm. It helps transport other electrolytes, such as potassium and calcium, into and out of cells, vital for nerve signals and muscle contractions in the heart. An imbalance in magnesium levels can lead to arrhythmias (irregular heartbeats), as it can disrupt the electrical impulses in the heart. Years ago I started taking magnesium for leg cramps and my heart beat was no longer irregular! Several studies have linked higher magnesium intake with lower blood pressure. By relaxing blood vessels, magnesium helps to lower the resistance and improve blood flow, which in turn can help to reduce high blood pressure.
  6. Other Benefits: Magnesium is crucial for bone health, supports a healthy immune system, and plays a role in managing diabetes by improving insulin sensitivity. It also contributes to the reduction of anxiety and depression symptoms.

Foods that Contain Magnesium

Incorporating magnesium-rich foods into your diet is a great way to boost your magnesium intake naturally. Here are some common foods high in magnesium that can be easily added to a healthy eating plan:

  • Green Leafy Vegetables: Spinach, kale, and Swiss chard are excellent sources of magnesium. They can be included in salads, smoothies, or as a cooked side dish.
  • Nuts and Seeds: Almonds, cashews, peanuts, and pumpkin seeds are not only rich in magnesium but also provide healthy fats and protein. They make great snacks or can be added to salads, muesli, or oatmeal.
  • Whole Grains: Foods like brown rice, quinoa, and oats are good sources of magnesium. They can be used as a base for meals or as part of a balanced breakfast.
  • Legumes: Beans, lentils, and chickpeas are high in magnesium and provide a good amount of plant-based protein and fiber. They can be added to soups, stews, salads, or made into spreads like hummus.
  • Dark Chocolate:  Yes! I was happy to include this one 🙂 High-quality dark chocolate (with a high percentage of cocoa) is not just a treat; it’s also a good source of magnesium.
  • Bananas: Bananas are a convenient and magnesium-rich fruit. They make a great snack and can be added to smoothies, yogurt, or cereal.
  • Avocado: Avocado is not only a source of healthy fats but also contains magnesium. This delicious fruit can be used in salads, sandwiches, or as a creamy smoothie addition.

Types of Magnesium Supplements and Their Absorption

  1. Magnesium Citrate: Known for its high bioavailability, the body easily absorbs magnesium citrate. It’s commonly used for its laxative effect, which is especially beneficial for individuals suffering from constipation. However, it can lead to more frequent bowel movements if you’re not constipated.
  2. Magnesium Oxide: Often used in supplements due to its high magnesium content, magnesium oxide has a lower absorption rate compared to other forms. Despite this, it can be effective for short-term relief of heartburn and indigestion.
  3. Magnesium Chloride: With a moderate absorption level, magnesium chloride is a good choice for topical applications, like in bath salts and skin creams.
  4. Magnesium Glycinate: Highly bioavailable, magnesium glycinate is much less likely to cause laxative effects. It’s often recommended for those who need to increase magnesium levels without disrupting the digestive system. Great for muscle pain, restless legs, and helps with sleep
  5. Magnesium L-Threonate: Particularly effective for brain health, magnesium L-threonate is known for its ability to penetrate the brain barrier, enhancing cognitive functions

Why Are People Magnesium Deficient?

Despite its availability in many foods, magnesium deficiency is common. Factors contributing to this include:

  1. Dietary Habits: A diet high in processed and sugary foods is low in magnesium.
  2. Soil Depletion: Modern agricultural practices have depleted magnesium levels in soil, reducing the amount found in vegetables and fruits.
  3. Increased Requirements: Certain life stages or health conditions require more magnesium, making it harder to maintain adequate levels through diet alone.
  4. Absorption Issues: Gastrointestinal diseases and age-related decreases in stomach acid can reduce magnesium absorption.

If you are not getting enough magnesium from your diet you may want to consider supplementation with one of these brands. Consider Douglas Labs or Pure Encapsulations. 

Here is Douglas Labs link:


And here is Pure Encapsulations:


I personally take magnesium from these companies. If you purchase from either of the two links above New You Health and Wellness may receive a small commission from Amazon.

Before you start taking any supplement make sure you discuss with your health practitioner to help ensure it does not conflict with any medications you may be taking.

At New You Health and Wellness we help you streamline your supplementation program. Go from cabinets full of supplements to the ones you really need. Come see us for personalized supplementation program to help you choose the supplements that you truly need. Call 414 299 8121 or email info@newyouhealthandwellness.com for more information.

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