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Magnesium-Paleo-Diet 680

Magnesium & the Paleo Diet

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Following on from last weeks post about Selenium, this week I'm focusing on Magnesium. You might think following a Paleo diet makes it impossible to develop deficiencies – but unfortunately that isn't the case. However, by focusing on common deficiencies, you can adapt your Paleo nutrition to ensure your micro nutrient levels are optimum.

Despite Magnesium being something that is so important in your diet, so many people struggle to get enough in their system through diet alone. In fact research has shown that in the United States alone only half of the adult population actually achieve the recommended daily allowance (though as we know, the quoted “daily allowances” are often woefully low anyway). It is this low intake of magnesium that has been linked to common diseases such as asthma, osteoporosis, type 2 diabetes, colon cancer, metabolic syndrome and heart disease.

Magnesium-Paleo-Diet 680

Just some of the many and varied symptoms that can show a lack of magnesium in the diet include – cramping, constipation, migraines, insulin resistance, fibromyalgia and hypertension.

So how do you lack magnesium in your system/ and Paleo diet?

It’s become popular to filter drinking water, which removes Magnesium, by filtering and purifying devices on your home taps or filter bottles. A general lacking of minerals in the soil is another culprit. If it isn’t in the soil, it can’t get into the produce grown there. Plants grown in mineral rich soil will have higher magnesium contents then those that are grown in soil with little or no magnesium. In general, lacking magnesium rich foods, especially plant foods, in your Paleo diet, is the main reason for deficiency.

Where can you get magnesium?

Mineral water contains high concentrations. Also, nuts, halibut, espresso, seeds and dark chocolate (a great excuse!) Leafy greens such as spinach and Swiss chard are excellent sources. Supplements those ending in “ate” such as taurate, citrate and glycinate  are what is known as chelated magnesium and they seem to be the best when it comes to being absorbed into the body. Alternatively you can apply magnesium oil for transdermal absorption which absorbs best when applied on the inner arms and rib cage. Bathing in Epsom Salts is another great way to increase levels in the body.

There are at least seven different types of magnesium available (and perhaps many more) that you can buy to take orally and they include magnesium carbonate, magnesium chloride, magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium sulphate and magnesium lactate. With so many variations out there it is no wonder people get confused when shopping! Make sure you do your research and choose the best supplement for your needs, of you think you need to take one.

Magnesium Oxide is one of the most popular supplements which are easily found at supermarkets the reason for this is because it is so cheap to produce. The down side to that is that because it isn’t absorbed into the body well, it will do very little for you. Try for a citric acid and magnesium carbonate blend, which is very popular and can be found in many of the better quality brands – when mixed with water it creates ionic magnesium citrate which has a much higher absorption rate.

Magnesium’s Role in Your Overall Health

Magnesium is one of the most critical minerals in the body, playing a role in over 300 enzymatic reactions. These include protein synthesis, blood glucose control, blood pressure regulation, nerve function, and muscle contraction. Magnesium is also required for the structural development of bone and is involved in the transport of calcium and potassium across cell membranes, which is vital to maintaining a healthy heart rhythm.

How Magnesium Impacts Stress and Sleep

In today’s busy lifestyle, stress is practically unavoidable, but magnesium can help mitigate its effects. Chronic stress leads to magnesium depletion, creating a vicious cycle. Increasing your intake of magnesium may help to balance cortisol levels and improve resilience to stress. Furthermore, magnesium supports the production of GABA (gamma-aminobutyric acid), a neurotransmitter that encourages relaxation and restful sleep.

For those following a Paleo diet, ensuring adequate magnesium can also assist in falling asleep faster and achieving deeper sleep cycles. If you're finding it hard to switch off at night, incorporating magnesium-rich meals in the evening or using magnesium oil topically might be worth trialling.

Why Magnesium Absorption Can Be Challenging

Even with the best dietary intentions, absorption isn’t always guaranteed. Excess calcium intake, certain medications (like proton pump inhibitors or diuretics), gastrointestinal conditions, and chronic stress all impair magnesium uptake. If you’ve been eating plenty of greens and nuts but still notice symptoms of deficiency, it could be due to impaired absorption rather than intake.

For this reason, many Paleo followers experiment with magnesium supplements or topical applications like magnesium oil or Epsom salt baths, especially during periods of heightened stress, intense physical training, or poor sleep.

Creative Paleo-Friendly Ways to Boost Magnesium Intake

  • Make your own trail mix: Combine pumpkin seeds, sunflower seeds, almonds, and Brazil nuts. This magnesium-rich mix makes for an ideal afternoon snack.
  • Add leafy greens to every meal: Blend spinach into smoothies, sauté Swiss chard with garlic for dinner, or include baby kale in omelettes.
  • Bone broth with a twist: Add a handful of seaweed or magnesium flakes into your next batch for a mineral-rich broth.
  • Dark chocolate treats: Use raw cacao (which is high in magnesium) to make homemade Paleo chocolate bark with nuts and dried berries.

What Symptoms Might Improve with More Magnesium?

Magnesium affects so many systems that deficiency can show up in varied and unexpected ways. If you suffer from frequent tension headaches, migraines, restless legs, fatigue, mood swings, or sensitivity to noise, your body could be signalling low magnesium stores. Many people also notice improved bowel regularity, fewer muscle cramps, and more stable energy after increasing their intake.

How to Know if You’re Getting Enough

Unfortunately, testing for magnesium isn’t always straightforward. Only about 1% of the body’s magnesium is found in the blood, so standard serum tests may not reflect deficiency accurately. Instead, consider whether you have symptoms, review your intake, and trial a magnesium-rich protocol for a few weeks to see how you feel. Some people keep a magnesium journal, tracking symptoms like sleep quality, cramping, or energy to detect patterns.

Tips for Maximising Magnesium Absorption

  • Soak nuts and seeds overnight before eating to reduce phytic acid, which can block magnesium absorption.
  • Balance calcium and magnesium intake. Too much calcium can interfere with magnesium, so ensure you're not over-supplementing calcium without magnesium.
  • Limit caffeine and alcohol, both of which increase magnesium excretion.
  • Try smaller, more frequent magnesium-rich meals rather than large, infrequent doses.

Should You Supplement or Go Natural?

While whole foods are always preferable, some people find that even with a nutrient-dense Paleo diet, magnesium levels fall short—particularly if dealing with ongoing stress or sleep issues. In this case, a supplement might be a helpful addition. Look for magnesium citrate, bisglycinate, or malate for better absorption. Always consult a qualified practitioner if you have underlying health conditions or are on medications that could interact with supplementation.

As with any nutrient, the key is finding what works best for your body. The Paleo diet provides an excellent foundation of nutrient-rich foods, but tuning into symptoms and biofeedback can help you fill in any gaps effectively.

How do you think your levels are looking? Do you eat enough Magnesium rich foods, or supplement?

paleo diet magnesium supplement vitamin D3 deficiency-min

Magnesium

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I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take.  I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do!  However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before.  Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.

I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral,  I recently decided to buy some Magnesium Citrate.

I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable.  Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels.  It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.

paleo diet magnesium supplement vitamin D3 deficiency-min

There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate!  I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed.   I believe this is the same form as found in the ‘Natural Calm” brand.

A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement.  There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.

Why Modern Lifestyles Deplete Magnesium

Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.

Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.

How to Spot Subtle Signs of Magnesium Deficiency

Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:

  • Frequent eye twitches or facial muscle spasms
  • Difficulty getting to sleep or staying asleep
  • Tension headaches or migraines
  • Restless legs at night
  • Unexplained anxiety or feelings of overwhelm
  • Muscle soreness or tightness, even after gentle exercise

If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.

Comparing Magnesium Supplement Types

Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:

  • Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
  • Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
  • Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
  • Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
  • Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.

If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.

Timing and Dosage Tips

Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.

Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.

Magnesium and Sleep

Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.

How Magnesium Supports a Paleo Lifestyle

For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.

Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.

Final Thoughts

While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.

As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.

Do you supplement with Magnesium?  Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!