Magnesium and Other Co-Factors

Don't overlook the significance of magnesium. It wasn't until I truly grasped its vital role and began using it properly that I noticed a real transformation in my life. While Natpro Progesterone Cream is indeed a soothing hormone that aids with insomnia, the right application of magnesium has ultimately resolved my sleeplessness. It took me some time to discover the best forms for me, specifically transdermal and oral options. I once believed that a supplement alone would suffice—how mistaken I was! There are various types of magnesium, and we require more than just one. Continue reading to learn about the specific benefits of each type, what to take, and what to avoid.

  • Magnesium - oral & transdermal. Foods high in magnesium are Gouda cheese, green leafy vegetables, broccoli, dark chocolate, not too much because of the sugar content, pumpkin seeds, almonds, avocados and cultured yoghurt.
  • Vitamin K2 MK:7 - Ensure there is no soy present. Green juicing offers a remarkable source, alongside almonds and an array of green leafy vegetables, gouda and brie cheeses, as well as fermented vegetables, plus additional supplementation. If opting for supplements, aim for 100mcg of K2 (MK:7) daily.
  • Boron - prunes are high in boron, but watch out for the sugar content.
  • Zinc - Supplementation is essential since our soil is lacking this vital mineral.


Magnesium is essential for maintaining optimal health; this vital mineral is critical for every organ in your body, especially the heart, muscles, and kidneys. If you find yourself suffering from unexplained fatigue, weakness, irregular heartbeats, or even muscle spasms and eye twitches, it could be due to low magnesium levels. Most of the body’s magnesium is housed in bones and organs, playing a significant role in numerous biological processes. Yet, many people are unaware of their deficiency, which is why magnesium deficiency is often labeled the "invisible deficiency." Furthermore, magnesium is a key co-factor for Vitamin D3, which works alongside other important co-factors.

Green Juicing Recipe - Provides Magnesium and Vitamin K2

I love green juicing, and at the moment this is my favourite one.

  • orange
  • celery
  • spinach
  • kale
  • lemon juice

Fermented Vegetables are an excellent source of Vitamin K2and other valuable nutrients. It is also beneficial for gut issues and Inflammation. It is vital that the gut is healthy!

Some information on the roles of Vitamin D3, Magnesium and Vitamin K2 (MK:7) - no soy

Vitamin D3 aids the body in absorbing calcium from food. Meanwhile, Vitamin K2 guides the body to deposit calcium in areas where it’s essential, like bones and teeth, rather than in organs, arteries, muscles, and soft tissues, where it can lead to health complications. It’s Magnesium's role to ensure calcium stays in its proper place. Vitamin D3, Magnesium, and Vitamin K2 are essential choices!

Note on calcium: We do not need to supplement with calcium unless you are chronically deficient. Please view these excellent videos, they are well worth the view. Death by Calcium and Too Much Calcium.

Signs of Magnesium Deficiency

  • numbness and tingling
  • personality changes/mood swings
  • muscle contractions and cramps
  • seizures
  • headaches/migraines
  • coronary spasms
  • abnormal heart rhythms
  • anxiety
  • depression
  • insomnia
  • fibromyalgia
  • poor appetite
  • nausea
  • vomiting
  • shivers
  • increased blood pressure
  • blood clots
  • bowel diseases
  • detoxification
  • fatigue and weakness
  • nerve problems

What causes Magnesium Deficiencies

It seems that contemporary farming practices, which involve the application of chemicals and fertilizers, deplete essential minerals and vitamins in the soil, leading to magnesium deficiencies.

The following can reduce your body's ability to absorb Magnesium

  • Kidney disease
  • Crohn's disease or other digestive conditions
  • Parathyroid issues
  • Drugs or antibiotics used for diabetes or cancer
  • Aging
  • Excessive alcohol 

Best Types of Magnesium

There are a variety of magnesium supplements on the market and each one serves a purpose. Find a few that are suitable for you and your symptoms. The reason for the wide variety of magnesium supplements is because magnesium must be bound to another substance. There is no such thing as a 100% magnesium compound supplement (except pico-ionic magnesium). The substance used in any given supplement compound can affect the absorption and bioavailability of the magnesium and may provide slightly different, or targeted, health benefits.

You would be wrong in thinking that taking only one type of magnesium is sufficient. There are various types, all serving a vital purpose. Transdermal and oral are needed. Between 250 - 800mg of magnesium is required each day. 

Magnesium Glycinate – is the most bio-available form of magnesium. Can help with sleep and feeling calm. Least likely to cause loose stools. Take it at bedtime.

Magnesium Malate - is important for people who have a lot of fatigue or suffer from Chronic Fatigue Syndrome. Magnesium Malate should be taken during the day with meals. The extra malic acid will increase stomach acid and assimilation.

Magnesium L-Threonate - Not enough in vivo research yet but may greatly increase magnesium in the brain and spinal column for increased cognitive function. L-Threonate is an isomer of ascorbic acid. *New research has shown that it increases it about the same as magnesium sulfate, granted magnesium sulfate is injected though. Take it at bedtime.

Magnesium Taurate - is a lifesaver for people with heart disease. The extra taurine as an amino acid helps the heart function better. Take it at bedtime.

Magnesium Citrate - should mostly only be used for bowel irrigation, but it is an okay form of magnesium. It should also be taken with meals because the extra citric acid will increase stomach acid and assimilation. 

Magnesium Sulfate - magnesium is vitally important for enzyme function, muscle and nerve function, it reduces inflammation and the structural health of cell membranes. Sulfate helps the body to absorb nutrients, eliminate toxins and heavy metals. They reduce the pain associated with migraine headaches. Adding this mineral to bathwater activates the process known as reverse osmosis which draws toxins out of the body. Epsom salt baths have been used for hundreds of years to calm the mind and body, they ease stress, reduce pain and inflammation, softens the skin and heal cuts and scrapes. Can help heal muscle sprains better than other forms because of skin permeability. Has average absorptivity but does leave some extra organic sulfur in the body. Can help heal muscle sprains better than other forms because of skin permeability. Enjoy soaking in a bath before bedtime or take Epsom Salt Baths, see below.

Magnesium Arginate - The extra arginine is good for increasing blood flow. It is very good for body-builders. Take with meals throughout the day due to the possibility of increased energy.

Magnesium Lysinate - a good source of magnesium and the amino acid lysine. Lysine is an excellent anti-viral. Take before bedtime.

Magnesium Ascorbate – is a good source of magnesium and vitamin C. Can cause some loose stools. Take before bedtime.

Magnesium ZMK- a great form of magnesium that uses magnesium from all of the krebs cycle: Citrate, Fumarate, Malate, Succinate & Alpha-Keto-Glutarate. This supplement form of magnesium ZMK is great for athletes, very good for recovery. Take with meals.

Magnesium Fumerate, Succinate, Alpha-Keto Glutarate - see Magnesium ZMK, All Krebs Cycle forms of magnesium. Magnesium Carbonate - probably the least likely form of magnesium. Has one of the lowest forms of absorbability and makes a good laxative. Take it at bedtime.

"At least one oral magnesium must be taken with Vitamin D3 in the morning and with something fatty for better absorption. Glycinate is the preferred one to take at night as most people benefit from it greatly and helps with insomnia. However, some find that Citrate helps at night to. Experiment, see what suits you best.

Magnesium with Special Uses:

Magnesium Orotate -One of the lesser-known forms of magnesium, orotate can be a blessing if you've recently undergone surgery or engage in intense exercise. The additional orotate aids in muscle recovery. While orotate does elevate uric acid levels, it is advisable for women to avoid it due to its potential mutagenic effects (this has only been suggested in rats in vivo, and rats differ biologically from humans). It’s best taken at bedtime.

Magnesium Chloride - is an excellent form of magnesium for individuals dealing with GERD or stomach issues. It should be consumed with food, as the additional chloride can lead to increased HCl production in the stomach. Additionally, it can be applied topically as a spray. Refer to Magnesium Oil below.

Magnesium 2-AEP - It is chelated with phosphorylethanolamine, an essential element for the structure and integrity of cell membranes. It is believed to assist patients with MS by enhancing cellular function and integrity, as well as providing protection for myelin. Additionally, it may play a role in potentially suppressing the immune system. It should be taken with meals throughout the day.

Magnesium Peroxide - ONLY AS COLON CLEANSER. Take before bedtime.

Inferior Types of Magnesium

Many of the magnesium forms listed below are considered inferior due to their potential harm within the body or their poor absorption rates. Magnesium Aspartate contains additional aspartic acid, which, while it is an amino acid, has been suggested to be neurotoxic when present in excess (although studies conducted by authorities indicate that elevated aspartic acid levels in the body are not harmful). Magnesium Hydroxide and Magnesium Oxide are not advisable due to their inadequate absorption. Additionally, Magnesium Lactate may lead to an increase in lactic acid accumulation, making it unrecommended as well.

Magnesium Aspartate - The added Aspartic Acid does not justify its absorption benefits. Excessive Aspartic Acid can be neurotoxic (ASPARTAME). It’s best taken at bedtime, including magnesium ZMA supplements.

Magnesium Pidolate - Absorption is certainly not worth the added free glutamic acid. Excessive free glutamic acid can be excitotoxic and neurotoxic (MSG). Consume with meals.

Magnesium Hydroxide -Limited absorption means that most magnesium ends up in the intestines. Many commercial products, such as Milk of Magnesia, include sodium hypochlorite (bleach) as an additive. It is recommended to take it at bedtime.

Magnesium Oxide - EXTREMELY LOW ABSORPTION - from 400mg, the body absorbs at most 80mg of magnesium. This is the least effective form of magnesium. It is recommended to take it before bedtime.

Magnesium Lactate - Lactic Acid is not taken at all.

Two of my favourite Types of Transdermal Magnesium

Why? The skin, our the largest organ in our bodies, therefore it makes sense to use a transdermal type of magnesium:

  • magnesium oil
  • Epsom salts

Magnesium Oil – is made from magnesium chloride. Personally I love this form of magnesium and is especially beneficial for those who find that oral magnesium upsets their tummy. Makes an excellent deodorant, in fact I no longer buy deodorant, one less chemical used. Can be used on any ache or pain on the body. Spray on soles of feet at night before getting into bed, helps with sleep.

Make your own Magnesium Oil

One would automatically think that it is oily, it isn’t at all, but when applied it does have an oily feel. Here are two recipes to make your own magnesium oil.

  1. Mix 10g Epsom Salt which is magnesium sulphate and 90g water. Mix until well dissolved. Add to spray bottle and apply. This recipe does have a ‘sting’ effect when first applied which only lasts a few seconds.
  2. Mix 120-140g magnesium flakes which is magnesium chloride and 200mg of 40% Vodka. The Vodka absorbs the magnesium extremely well and does not give that ‘sting’ effect. See video.
  3. Add a few drops of glycerine if solution is too dry on the skin.

Epsom Salt Baths/Foot Baths, Magnesium Sulfate - I absolutely love this form and can’t wait for bath time to indulge in its wonderful benefits while I lay back and relax. Adding baking soda (bicarbonate of soda) to the bath water enhances the experience even further. It’s recognized for its cleansing abilities and antifungal properties, as well as its ability to balance pH levels. Start with a modest amount—½ cup of Epsom salts—and gradually increase to 2 cups per bath. For foot baths, begin with ½ cup before increasing to 1 cup. If you’re incorporating bicarbonate of soda, use half the amount compared to Epsom salts. If you're only using Epsom salts for your foot bath, don’t discard the water afterward; it's perfect for watering your plants, who will appreciate it! This is an excellent detoxifying agent. If you prefer a foot bath, just use less. CAUTION: Exit the bath slowly, as you may feel slightly dizzy or even nauseous initially due to the detoxifying effects of the Epsom salt.

TIP: It's advisable not to consume all your oral magnesium at once; instead, take it throughout the day. Personally, I prefer Citrate in the morning and Glycinate at night. Find the one that suits you best! MOST IMPORTANTLY, stay well-hydrated while taking magnesium. I make it a point to drink 2 liters of water daily! If you suddenly experience headaches or any aches and pains, it's likely due to insufficient hydration!

Here’s what has been effective for me. It took quite some time to determine which forms of magnesium were best for addressing my symptoms. You’ll need to try different options to find what works best for you. In my opinion, Chloride, Glycinate, Epsom Baths, and Magnesium Oil are essential. I typically consume and apply about 700mg of both oral and transdermal magnesium combined.

  • Glycinate - 200mg per day. I take it in the morning
  • Chloride - 200mg daily, or more if necessary. Best taken at night. I can’t recommend it highly enough, as it has significantly improved my insomnia compared to glycinate.  Again, what works for one may not work for another.  Experiment.
  • Citrate -I alternate between citrate and chloride. It's a potent laxative, so use it with caution. Begin with 50mg and gradually increase the dosage. Take it in the morning.
  • Magnesium Oil - 10 squirts per day in the morning. I use 2 squirts for each armpit as an excellent deodorant, the balance over my body, or rub on any ache or pain
  • Epsom salt baths - 2 cups of Epsom salts.  Start with less and work up

Since I last updated you on my magnesium intake, I've managed to lower my Glycinate and Citrate to 150mg each per day, as I believe my levels have improved and I'm feeling great. I've maintained the same amount of magnesium oil, but I've cut back my Epsom salt baths to twice a week now. Of course, I will increase the frequency if I feel it necessary. (23 January 2017)

Recommended Magnesium



South Africa

  • Metagenics Magnesium Glycinate
  • Metagenics Magnesium Citrate
  • Mineralife Magnesium Chloride- I can't rate this product highly enough!

Magnesium - UK

Magnesium - USA



Recommended Vitamin K2 (M:7) - No Soy. RDA 100mcg per day

Vitamin K2 - USA

Vitamin K2 - UK

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