Why We Need Magnesium
Magnesium is essential for over 300 biochemical processes in the body. It plays a key role in energy production, nerve function, muscle contraction and relaxation, and regulating blood pressure. It also supports bone health, helps the body produce proteins and DNA, and aids in maintaining a healthy heart rhythm. Deficiency can lead to muscle cramps, fatigue, irritability, and even heart irregularities, making it important to ensure a steady intake through diet and herbs.
- Nettle (Urtica dioica)
- Traditionally used as a tonic for energy and minerals.
- Often prepared as a tea or steamed like spinach.
- Parsley (Petroselinum crispum)
- Easy to grow, rich in vitamins and minerals including magnesium.
- Use fresh in salads, juices, or teas.
- Basil (Ocimum basilicum)
- Contains magnesium and antioxidants.
- Add fresh to salads, sauces, or infuse as tea.
- Coriander / Cilantro (Coriandrum sativum)
- Seeds and leaves both contain magnesium.
- Use as a garnish, in curries, or as herbal tea.
- Dandelion Greens (Taraxacum officinale)
- Excellent for detox and mineral replenishment.
- Use fresh in salads or steep as tea.
- Peppermint (Mentha × piperita)
- Contains moderate magnesium levels and supports digestion.
- Enjoy as a refreshing tea.
Some medicinal herbs don’t just provide magnesium but also improve how your body absorbs and uses it. Ginger (Zingiber officinale) supports healthy digestion, ensuring better mineral uptake. Chamomile (Matricaria chamomilla) reduces stress and relaxes the gut, both of which can improve nutrient absorption. Lemon Balm (Melissa officinalis) calms the nervous system, helping to reduce magnesium loss caused by stress. Turmeric (Curcuma longa) supports gut health and reduces inflammation, which can enhance mineral absorption overall. Adding these herbs to meals or teas can make magnesium-rich foods and supplements more effective.
Here are three simple remedies high in magnesium using foods and herbs:
1. Magnesium-Rich Green Smoothie
Ingredients:
- 1 cup fresh spinach (or nettle leaves, blanched if fresh)
- ½ avocado
- 1 banana
- 1 tablespoon pumpkin seeds
- 1 cup almond milk (unsweetened)
- 1 teaspoon honey (optional)
How to Use: Blend all ingredients until smooth. Drink once daily for a quick magnesium boost.
Why It Works: Spinach, avocado, and pumpkin seeds are rich in magnesium, while the healthy fats improve nutrient absorption.
2. Magnesium-Boost Herbal Tea
Ingredients:
- 1 tablespoon dried nettle leaves
- 1 teaspoon peppermint leaves
- ½ teaspoon dried ginger root
- 1 teaspoon chamomile flowers
How to Use:
- Steep in 2 cups of hot water for 10–15 minutes.
- Strain and drink warm.
Why It Works: Nettle and peppermint provide magnesium, while ginger and chamomile improve absorption and relax the digestive system.
3. Magnesium Relaxation Bath (External Remedy)
Ingredients:
- 2 cups Epsom salt (magnesium sulfate)
- 10 drops lavender essential oil (optional)
How to Use:
- Add to a warm bath and soak for 20 minutes, 2–3 times a week.
Why It Works: Magnesium can absorb through the skin, relaxing muscles and reducing stress, which helps prevent magnesium loss.
