
I swore off supplements for a long time, thinking that I could get everything my body needs through food.
While I still think that’s a mostly accurate statement, it assumes I’m eating a wide variety of foods every single day, for my entire life. Unfortunately, my love for tacos and homemade pizza permanently disqualifies me.
I don’t know what, but something clicked last year and I did some research on adding supplements to my diet. It could have been the fact that my restless legs were keeping me up EVERY.SINGLE.NIGHT. Whatever spawned me to research the benefits of magnesium, I’m so glad I did – it could have been the root cause of so many of my problems!!
In fact, because of this magnesium lotion, I now sleep like a rock!
Benefits of Magnesium: A Better Nights’ Sleep
In my research, I found that specifically looked into the effect of magnesium and its effect on insomnia in elderly patients, but there’s a line in there that caught my eye:
With aging, several changes occur that can place one at risk for insomnia, including age-related changes in various circadian rhythms, environmental and lifestyle changes, and decreased nutrients intake, absorption, retention, and utilization.
Now, I know I’m not old enough to be considered elderly (yet!), but I am getting older and have noticed some of these changes already. Maybe it was moving across the country (environmental and lifestyle change), or living in a one-bedroom apartment with my family for 3 months, or achieving a “one-day” dream of buying a house in cash, or maybe it’s the fact that I’m officially closer to 40 than I am 30… or maybe it’s all of the above.
In either case, I wasn’t sleeping well and that same article found that magnesium does indeed help with sleep!
Specifically, it helped the test subjects fall asleep faster, sleep longer and not wake up too early. It also helped with benefits that a good night sleep provides, like stable melatonin levels, lower blood pressure and regulated cortisol levels.
Benefits of Magnesium: Reduces Stress and Anxiety
According to this article, stress causes a double whammy to our magnesium levels.
- First, high levels of stress and anxiety cause the body to release magnesium and in turn, excrete it in urine.
- Then, low magnesium levels can cause the release of certain hormones in the body that are already on the rise because we’re stressed.
Essentially, the more stressed a person becomes, the more magnesium is lost from the body.
And to make matters worse, sleep deprivation itself is a chronic stressor that can lower magnesium levels too!

Benefits of Magnesium: Calming Nerves and Relaxing Muscles
Although calming the nerves and relaxing muscles could fall under the benefit of reducing stress and anxiety, I’m listing this benefit separately because you could easily be nervous and not stressed, or tense and not anxious.
Why? Too much calcium.
Calcium is added to a large part of the modern food supply, and yes calcium is good for our bones. BUT, calcium alone isn’t enough. We need other vitamins and minerals WITH calcium in order for our bodies to be able to use the calcium we ingest, and one of those minerals is magnesium.
Too much calcium, and not enough magnesium, can lead to muscle cramps. When the muscles don’t relax, it can create problems as we try to fall asleep.
Benefits of Magnesium: Helps the Body Produce Collagen
This benefit surprised me big time, especially since I just wrote about the benefits of collagen!
I’m not going to copy/paste that whole article (you can read it here), but basically, our body needs collagen for a wide variety of daily functions (circulation, healing, hair/skin/nail growth, etc.), and magnesium helps the body to produce the proteins that will become collagen!

Different Types of Magnesium
Did you know that there are over 10 different types of magnesium out there?!
When I shared my whipped magnesium lotion tutorial on Facebook, people chimed in with the magnesium they were using. My concern was that they were using magnesium for one purpose, when they really needed to be using a different type!
Here are a few of the major types of magnesium, summarized from this article and this article. Note that this list is not all inclusive. I just shared the ones you are likely to run into, or have already heard of before in some way.
- Magnesium Chelate: the type of magnesium found naturally in foods. Highly absorbable, bound to multiple proteins and used to restore magnesium levels.
- Magnesium Citrate: magnesium combined with citric acid. Improves digestion and prevents constipation; may have a laxative effect when taken in high doses. (This kind of magnesium is found in the popular “anti-stress” drink Natural Calm.)
- Magnesium Chloride: best magnesium to take for detoxing the cells and tissue, aids in kidney function and can boost metabolism. Easily absorbed by the body, it’s also helpful for people with digestive disorders preventing them from absorbing magnesium in their food. Topically, it’s usually take via magnesium oil, magnesium lotion or in a bath. (This is the magnesium I use and recommend for a better nights’ sleep, and the focus of this post!)
- Magnesium Sulfate: also known as Epsom salt, this is a great aid for constipation but an unsafe source of dietary magnesium. Overdosing is easy.
- Magnesium Oxide: the most common form of magnesium found over-the-counter. Compared to magnesium chloride and magnesium citrate, it has a very poor absorption rate. (This is the type of magnesium found in these Nature’s Bounty supplements or Nature Made supplements.)

Are you deficient in magnesium?
According to this article, it’s difficult to determine with accuracy whether or not you are magnesium deficient. That’s because 50-60% of the magnesium in our bodies is stored in the bones. Less than 1% of total magnesium is actually stored in the blood, and these levels are kept under tight control by the kidneys.
Doctors may run blood tests, urine tests or even conduct a magnesium “tolerance” test, but no single method is considered best. A good doctor should conduct a variety of tests, including labs and clinical assessments.
With that said though, some of the most common symptoms of low magnesium include:
- Sleeplessness
- Headaches (migraines)
- Anxiety
- Muscle pain
- Digestive problems
- High blood pressure
- Hormone problems
- Low energy
How do you increase your intake of magnesium?
The chart on this page shows the recommended dietary allowance (RDA) for magnesium according to the Food and Nutrition Board. I’ll let you browse for kids and special circumstances like pregnancy and lactating, but here are the numbers for general purposes:
- 19-30 years old women 310 mg / men 400 mg
- 31-50+ years old women 320 mg / men 420 mg
If you think you’re deficient in magnesium, here’s how you can boost it:
Food
Magnesium is found naturally in a wide variety of foods, like nuts, greens, avocado, yogurt, grains, meat and fruit. This is how our bodies absorb nutrients best, so it’s no wonder why we should look to food first to boost our magnesium!
Almonds (1 oz), spinach (1/2 cup) and cashews (1 oz) are at the upper end of the spectrum with about 20% of the RDA per serving. White rice (1/2 cup), apple (1 medium) and carrot (1 raw medium) are at the lower end of the scale with 2-3% of the RDA per serving. (You can see a full list of magnesium levels in our food on this page.)
A few of my own favorite recipes that include these foods:
Almonds: Homemade Honey Roasted Almonds // Crispy Almonds
Spinach: 5 Minute Spinach Pesto // Chicken & Spinach Enchiladas // any recipe from my book High Protein No Powder
Cashews: 30 Minute Cashew Chicken // Homemade Cashew Milk // Snickerdoodle Hummus
It’s important to note that conditions like leaky gut, Chron’s, kidney problems, alcoholism and some medication can inhibit your body’s ability to absorb magnesium from food. In those cases, I recommend a topical magnesium supplement.
Supplements
As I mentioned earlier, I love tacos and homemade pizza too much to give them up for a good nights’ sleep. Plus, that would lead to a very boring dinner menu!
My go-to solution for increasing magnesium is using magnesium lotion. I’ve been using it for nearly a year now and it’s one of the best changes I’ve made to my routine. Not only do I sleep like a rock, but I’m a more relaxed person and less stressed overall!
And I know it’s the magnesium because I tell the difference almost immediately when I don’t use it!
Magnesium citrate and chloride are the two best forms of magnesium that our body will absorb well and in turn be able to use. I haven’t tried Natural Calm myself, but I’ve heard great things about it.
I personally use magnesium lotion, and have loved the benefits of it. It’s also a great option for those who get an upset stomach from taking magnesium internally.
Get the book “The Magnesium Miracle” by Dr. Carolyn Dean. It is very informative. I started taking ionic mag and mixed some into a facial toner. I’ve only been using it for a few days, but am hopeful my insomnia will get better!
Greg, Thank you for the suggestion!
I am hoping to buy the magnesium lotion that you used to link to (I believe that your husband was making it). However, I can’t find a link anymore. Is he no longer selling it? If not, is there another brand you would recommend? I am feeling completely spent on any further DIY at this exact moment and really would just like to buy some. =)
He is! You can purchase at magnesiumlotionshop.com. Thank you for your support! ♥
Dear Mike & Tiffany,
I wanted to let you know that the Magnesium Cream we purchased from you a few months back has been so very beneficial to my husband and I. My husband had triple bypass 6 years ago caused by diabetes. Along with diabetes comes neuropathy, which is what I originally bought it for, based on Tiffany’s testimonial for her restless leg syndrome. He has told me again and again how helpful the cream has been for him. He says, “It really does work, Ruthie!”
The story doesn’t end there. Last month, he was diagnosed with a rare form of leukemia. He’s 52 years old with MDS which usually affects those in their 70’s and 80’s. He’s fighting it with outpatient chemo, but now cannot take any kind of painkillers that would mask a fever. So, for pain we are using hot/cold packs and lidocaine topical ointment. The ointment wasn’t touching his injection site pain and his neuropathy in his feet has been acting up. Then he began getting headaches. Long story short, we are using the magnesium for all pain right now. We already knew it worked for his neuropathy, so we decided to apply it to anywhere he has pain. He says it’s been helping!
He’s on probably 15 drugs now, and I feel like it’s a chemical slurry coursing through his veins instead of blood. Everything has a side effect, so I’m so happy that I know of at least one thing, the Magnesium Cream, that doesn’t have harmful side effects. Thankyou so much!!
Ruthie
P.S. I know I can trust your products and advice because I know you double and triple test everything you post on your website….yourselves! God Bless You!
My neurologist suggested I take magnesium after I refused to take any more seizure medication. I was already getting 400mg in my daily vitamin, but after researching about magnesium (Mg), I learned that 400mg is the bare minimum needed. I also learned that Mg needs potassium to help it work better. I was already on a potassium supplement because of low blood levels. That was another point that I learned. If your potassium is low, chances are good your Mg is also. Mg will not show up low in serum lab values because it is constantly being circulated around. I worked as a nurse and never knew that! The two biggest problems with taking magnesium is finding a reliable brand and knowing how much to take. The potassium I take once a day and the Mg I take in the morning and at bedtime. I have to take my thyroid separate from the Mg. I take 800mg to 1200mg a day. It has made a world of difference in my energy level and so many other problems. I have probably been deficient for years and never knew it. The type of Mg is also tricky. I used Mg Oxide to start, it helped a lot but I learned it is not the best form. I’m using Mg chelate and another brand that has a blend of two Mg, but I’m out so I don’t have a bottle to read the label. I’ve been trying to get more Mg with my food choices.
Oops! My goof. The magnesium I am currently taking is Mg Citrate, not chelate. My apologies.
Thanks Tiffany for your advice. I am taking a Multi Mineral supplement, but find the Magnesium in it is Oxide! I will switch to a Mag. Citrate one, and try to get some mag. lotion as well. This sounds a good idea, as I do have insomnia and would like to take a natural product to help me sleep better. I have another form, an effervescent tablet which is Carbonate. Is this better than the Oxide?
Hi Amanda! The primary function of mag carbonate seems to be antacid. I don’t think you’ll find it as nice as citrate, but if you already have it, it’s worth seeing if you can benefit from it!
You mentioned using a different oil in the Magnesium lotion you make. In place of Coconut oil. Can you please let me know what you would replace it with. And amount I would use!! I don’t want a greasy feeling. Thanks. Carol
Great overview on magnesium! I’ve personally had great results with Magnesium Glycinate for anxiety. It absorbs well and doesn’t lead to the same laxative side effects some of the other supplements have.
Thanks Marc!
I have been taking ReMag pick-ionic magnesium for four weeks now. I was taking a supplement form stating in the spring with no obvious effect. About a week after starting with ReMag I realized that I was no longer perpetually tired. I have been tired for 20 YEARS!! I never got over the mono that I had in college. Now I feel so free, like I can get so much done in a day. My moods have changed and I feel like I’m in my 20’s again. I can’t say enough amazing things about this magnesium product! It’s the best. No laxative effect either because it is absorbed on a cellular level. In fact, I spray it on my skin instead of taking it orally. It is amazing!!
Heather, your comment has definitely piqued my interest! I have been fighting Epstein Barr Virus since March (which is along the same lines as mono, apparently), and while I’m not as tired as I was to begin with, I am still fighting that and a low immune system. I’ve been taking Magnesium Citrate and love it, but would love to also try what you mentioned! Where did you find it? I desperately need to feel energetic again! Thank you so much for posting about your experience. I hope it can help me too. 😊
Have you ever heard of Magnesium L-Threonate? I’ve been taking this for a few years and LOVE it! I’m wondering though if I need to be taking a few different forms? Before starting on my magnesium, I had muscle cramps and never slept well. The first night I took it, I slept like a baby! I may try adding in a different kind just to make sure my bases are covered.
Hi Amy! I haven’t, and searching for more info doesn’t provide much other than it’s a special brain supplement. I’d be interested in hearing more about this version!
Yes.. I have been using magnesium lotion and it really helped me in good sleep and also helps muscle cramps and pain
Interesting… I’ve been taking magnesium (oxide), plus two other supplements (B-2, and CoQ 10) that my neurologist recommends for migraines. I can’t say that I’ve noticed much of a difference in my sleep, but this set of supplements has definitely helped decrease the severity of my migraines.