The Miracle Mineral: Magnesium
- Karly Bannister
- Jul 29
- 4 min read
If you've been waking up with leg cramps in the middle of the night or feeling tense, tired, and wired…you’re not alone.
Many of my patients have been experiencing tight muscles, restless sleep, and anxiety, and one thing keeps showing up again and again: the need for magnesium.
Why Magnesium Matters
Magnesium performs more than 300 functions in the human body. It relaxes muscles, calms the nervous system, improves sleep quality, balances blood pressure, and boosts energy production. Magnesium is nature’s own little "chill pill," quietly working behind the scenes to soothe, stabilize, and strengthen your body. It is an essential mineral which means that our bodies can't naturally produce it, which is why we must get it from outside sources such as foods, supplements or topical lotions.
Sources of Magnesium in Food
Magnesium is found in some of the most nourishing whole foods. Yet many of us still don’t get enough. You’ll find it in dark leafy greens (like spinach and Swiss chard), nuts and seeds (especially pumpkin seeds, almonds, and sunflower seeds), legumes, avocados, bananas, dark chocolate and whole grains like brown rice and quinoa. Due to soil depletion and addictive processed foods, supplementing is often necessary to meet your body’s needs, especially during high stress or muscle tension. And yes, I did list dark chocolate. You're welcome.
Why Are So Many Of Us Deficient?
We lose magnesium every day through:
Stress (emotional or physical)
Alcohol, sugar, caffeine
Sweating or intense workouts
Certain medications (like Prilosec, birth control, or diuretics)
And even with a well-balanced diet, it’s very hard to get enough from food alone. That’s why many people benefit from targeted supplementation.
What Can Magnesium Do
Magnesium can have therapeutic effects on various health conditions in all of our body systems:
Which Magnesium is Right for You?
There are several forms of magnesium and I love finding the right one (or two) for you, based on your individual needs.
My massage therapist and friend, Christine Walter, was the first to recommend magnesium to me. She introduced me to Natural Calm powder, which contains magnesium chloride. For 15 years, I’ve noticed that it prevents migraines, helps me to fall and stay asleep and helps maintain my digestive regularity. If I neglect to take it for a few days, a headache will return. Apparently, I am one who burns magnesium like it's my job!
I carry high-quality, physician-grade magnesium at the clinic and would be happy to recommend the right one for your body and health goals.
Magnesium Protocols
Boiron Homeopathic Magnesium or Pure Encapsulations Magnesium Glycinate for insomnia and headaches especially for those with sensitive digestive systems.
Dr. Mercola Magnesium L-Threonate for better memory and recall and less anxiety.
For help with sleep, constipation and muscle tension while traveling: Pure Encapsulations Magnesium Citrate capsules as they are more convenient than Natural Calm powder.
Trace Minerals Magnesium Lotion for numbness and tingling in the feet (neuropathy) as well as restless leg syndrome and leg cramps.
My Secret Bonus Treatment
At Keahi Health, I love offering small but powerful extras to support your healing journey.
One of my favorite behind-the-scenes gems? I give homeopathic magnesium to patients experiencing acute pain—either before or after their acupuncture session. This gentle remedy helps:
Ease muscle tension and discomfort
Calm the nervous system
Enhance relaxation during treatment
Prolong the benefits between visits
It’s a subtle touch that makes a big difference—because your comfort and long-term healing matter.
Welcoming Kate Slater to Keahi Health!
We are thrilled to welcome my best friend and multi-talented collaborator, Kate Slater, to the Keahi Health family! With a rich background in education, curriculum design, home organization, group fitness, and holistic health coaching, Kate brings a powerful, integrative approach to wellness.
Not only is she my personal life coach—helping me stay grounded, organized, and aligned—but she’s also a calming, supportive presence in our clinic space. Kate offers personal training, stretching, nutrition coaching, and home organization consultations, all with a holistic lens that connects your environment and daily habits to your overall health.
Whether you're seeking more energy, less stress, or a deeper sense of balance, Kate is available for both in-clinic and home visits. She’d love to support you on your wellness journey! Reach out to her directly at katie.slater@gmail.com to learn more or schedule your first session.
As always, I hope that you found this helpful and thank you for doing this with me!
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