Magnesium: The One Mineral That Could Radically Change Your Health
Magnesium is not just another supplement trend. It’s a master mineral quietly powering
over 300 biochemical reactions in your body — from heart rhythm and blood pressure to
brain energy, sleep, mood, blood sugar, and bone strength.
“Magnesium is an essential nutrient. I believe it’s the most important mineral we can take in.”
Yet an estimated 60% of Americans don’t even reach the basic recommended daily allowance (RDA)
for magnesium. Between processed foods, chronic stress, high sugar intake, caffeine, medications,
and chemical exposures, most people are burning through magnesium all day long and never adequately
replacing it.
In his two-part magnesium series on Dr. Colbert’s Divine Health broadcast, Dr. Don Colbert,
alongside Mary and Kyle Colbert, exposes how widespread magnesium deficiency really is — and how
correcting it can profoundly support your heart, brain, metabolism, sleep, bones, circulation,
and more.
Watch: Magnesium Secrets Revealed
To really grasp how powerful this mineral is, start with Episode 1 of Dr. Colbert’s magnesium series:
“Magnesium Secrets Revealed: Dr. Colbert’s #1 Mineral for Energy, Sleep & Heart Health.”
Magnesium Secrets Revealed: Dr. Colbert’s #1 Mineral for Energy, Sleep & Heart Health
In this foundational episode, Dr. Colbert explains why he considers magnesium his #1 mineral for modern life —
especially for energy, quality sleep, stress resilience, and heart health.
Why Magnesium Deficiency Is So Common
The RDA for magnesium is approximately:
- Men: ~420 mg per day
- Women: ~310–320 mg per day
- Children & teens: ~150–410 mg per day (age-dependent)
On paper, those numbers don’t look impossible — but real life is a different story. The majority of people
simply don’t hit those targets consistently, and many are far below them.
Modern Life Is a Magnesium Drain
Dr. Colbert outlines several key factors that constantly deplete magnesium:
- Chronic stress & anxiety – Stress hormones push the kidneys to dump magnesium in the urine.
- Caffeine overload – Coffee and energy drinks accelerate magnesium loss.
- High sugar & refined carbs – Spikes in insulin drive magnesium out of the body.
- Processed foods – Anything in a box or bag is usually stripped of natural magnesium.
- Low stomach acid & reflux meds – Impair absorption and increase losses over time.
- Fluoride exposure – Fluoridated water, toothpaste, and certain “fluorinated” medications can bind magnesium.
“When you’re eating a lot of sugar, a lot of carbohydrates, a lot of cake and pie and cookies and candies,
you’re raising your insulin which is excreting magnesium from your body.”
Add in the fact that most people live on low-magnesium, highly processed food, and it’s no surprise
that magnesium deficiency is becoming the rule, not the exception — even in younger adults and children.
How Magnesium Protects Your Heart & Arteries
One of Dr. Colbert’s biggest concerns is how quickly he’s seeing arterial calcification and
high blood pressure show up in people who don’t even consider themselves “old” yet.
Magnesium: Your Natural Calcium Channel Blocker
In the cardiovascular system, magnesium helps to:
- Dilate blood vessels, supporting healthy blood pressure.
- Support a steady heart rhythm, including issues like PVCs and irregular beats.
- Work like a gentle, natural calcium channel blocker — similar in mechanism to a class of blood
pressure drugs.
“Magnesium dilates the arteries. It helps to regulate the heart rate… Magnesium works just like a calcium
channel blocker. It dilates those arteries and brings the blood pressure down.”
The Calcium–Magnesium Imbalance Problem
The typical American diet delivers a 10:1 calcium-to-magnesium ratio or higher, largely from dairy
products and antacids. Dr. Colbert points out:
- Cheese: roughly 25:1 calcium to magnesium
- Some antacids: 100–150:1 calcium to magnesium
Over time, high calcium with low magnesium and low vitamin K2 becomes a perfect setup for
calcified arteries, stiff vessels, and increased cardiovascular risk.
Magnesium, Vitamin K2 & Arterial Calcification
In Episode 2, Dr. Colbert emphasizes pairing magnesium with vitamin K2 to keep calcium where it belongs:
in the bones, not plastered inside artery walls.
“When you get your magnesium up to normal levels, it prevents calcification in your coronary arteries and
throughout all arteries in the body — especially when combined with vitamin K2.”
In his clinical practice, Dr. Colbert prefers to monitor RBC magnesium (red blood cell magnesium)
rather than serum magnesium, and aims for an optimal range around 6.0–6.5 mg/dL under medical
supervision.
Magnesium, Acid Reflux & Digestion
If you wrestle with acid reflux or chronic heartburn, magnesium may be part of the missing puzzle.
At the bottom of your esophagus sits a small muscle called the lower esophageal sphincter (LES).
Its job is to stay closed and keep acid in your stomach where it belongs. According to Dr. Colbert:
- The LES is heavily influenced by magnesium.
- Low magnesium weakens the sphincter, so it relaxes at the wrong time.
- Belly fat, hiatal hernia, and long-term reflux meds can make the whole situation worse.
“When we get the magnesium level optimized, it helps close that sphincter. Most of the acid reflux
will go away when you lose the belly fat, correct the magnesium, and use natural acid reducers.”
A Natural Reflux Strategy (Under Medical Supervision)
Dr. Colbert often combines the following approaches:
- Correct magnesium deficiency.
- Lose excess belly fat.
- Raise the head of the bed about 30 degrees.
- Use natural aids such as:
- DGL (deglycyrrhizinated licorice)
- Mastic gum
- Ginger tea
- Occasional baking soda in water
Important: Never stop prescribed reflux medications without consulting your physician.
Work with your doctor if you want to transition toward a more root-cause, magnesium-focused approach.
Brain Health, Mood, Sleep & Energy
Your brain runs on ATP — and ATP production is magnesium-dependent. When magnesium is suboptimal, Dr. Colbert
consistently sees:
- Brain fog and slower thinking
- Low mental energy and fatigue
- Increased vulnerability to cognitive decline with age
- More difficulty handling stress and anxiety
Magnesium & Serotonin
Magnesium helps transform the amino acid tryptophan into serotonin, a key neurotransmitter for mood,
calm, and sleep.
“Magnesium is able to transform tryptophan into serotonin which helps so many people with stress,
anxiety, depression, and insomnia.”
This is one reason Dr. Colbert often uses specific forms like magnesium glycinate to support relaxation,
stress resilience, and better sleep. Neurologists are also using certain forms of magnesium to help with
stress-related migraines.
Supporting the Aging Brain
As people age, arteries in the brain can calcify and stiffen, reducing blood flow and driving
neuroinflammation. Here, Dr. Colbert often combines:
- Magnesium – to support circulation and ATP production in brain cells.
- Vitamin K2 – to help keep calcium out of arteries and in the skeleton.
- Nano Glutathione – to help remove heavy metals and pesticides and support detoxification.
- B vitamins – to maintain healthy homocysteine, an inflammatory marker tied to brain and vascular health.
Products like Brain Zone Basic, high-quality glutathione, and targeted B vitamins are part of
Dr. Colbert’s broader brain-protection strategy.
Blood Sugar, Belly Fat & Metabolism
Magnesium is a quiet workhorse in blood sugar regulation. Dr. Colbert explains it this way:
- Each cell has insulin receptors.
- With insulin resistance, those receptors act like “rusted locks” that don’t open easily.
- Magnesium helps activate tyrosine kinase, an enzyme crucial for insulin sensitivity.
“Magnesium re-sensitizes those insulin receptors like cleaning the rust out of the locks so the cell
can open up and take in sugar.”
When combined with a low-sugar, low-refined-carb eating plan — such as Dr. Colbert’s
Beyond Keto or a healthy Mediterranean-style diet — adequate magnesium can support:
- Healthy blood sugar balance
- Reduction of stubborn belly fat
- Improved insulin sensitivity in those with pre-diabetes or type 2 diabetes
Mary Colbert shares in the magnesium broadcast that when she consistently took
chelated magnesium and followed the diet plan, she noticed a clear shift in belly fat and
a complete resolution of her nighttime muscle cramps.
Strong Bones — Without Sacrificing Your Arteries
For decades, people were told to “load up on calcium” for bone health. But Dr. Colbert sees the fallout of
that advice every week: osteoporosis on one side, calcified arteries on the other.
True bone health isn’t about drowning your body in calcium. It’s about the right team of nutrients:
- Magnesium – critical for bone mineralization and flexibility.
- Vitamin D3 – supports calcium absorption.
- Vitamin K2 – directs calcium into bones and away from arteries.
- Silicon & boron – support collagen and the bone matrix.
- Collagen – the “rebar” inside the mineral “concrete” of bone.
- Weight-bearing exercise – signals bones to stay strong.
Working with orthopedic surgeon Dr. Chad Price, Dr. Colbert helped bring forward formulas like
Silicol 1 and Silicol 2 that combine calcium, magnesium, vitamin D3, K2, and silicon in more
thoughtful ratios. Instead of mega-dosing calcium to 1,200–1,500 mg, he often prefers:
- Moderate calcium intake (~500–750 mg from diet + supplements)
- Magnesium intake approaching or exceeding that amount
- Daily vitamin D3 and K2
“Calcium cannot build strong bones without adequate magnesium. You need that 1:1 balance and you
need vitamin K2 to keep the calcium out of your arteries.”
The Top 7 Magnesium-Rich Foods Dr. Colbert Recommends
Supplements are important, but Dr. Colbert always starts with whole foods. Here are seven of his
favorite magnesium sources (approximate values may vary by brand and serving size):
| Food | Approx. Magnesium | Notes |
|---|---|---|
| Pumpkin seeds | ~168 mg per ounce | Dr. Colbert’s top pick; about 40% of daily value in just over a tablespoon. |
| Cashews & other nuts | ~80+ mg per ounce (cashews) | Also almonds, walnuts, and pecans; watch portions to avoid excess calories. |
| 70%+ dark chocolate | ~64 mg per ounce | Must be 70% cocoa or higher. Milk chocolate is too low in magnesium. |
| Leafy greens | ~150 mg per cup (cooked) | Spinach, kale, collards, etc.; also contain oxalic acid, so variety is helpful. |
| Avocados | ~58 mg per avocado | Plus healthy fats and fiber; great with salads or as a side. |
| Legumes (esp. black beans) | ~120 mg per cup | Black beans, other beans, and lentils all contribute significant magnesium. |
| Whole grains | Varies | Oats, buckwheat, quinoa, barley; highly refined wheat is usually poor in magnesium. |
If your diet is heavy on processed foods, sugar, dairy, antacids, and caffeine — and light on the foods above —
you’re almost certainly running a magnesium deficit unless you intentionally correct it.
Different Types of Magnesium & How Dr. Colbert Uses Them
Not all magnesium supplements act the same. In his broadcasts and clinical practice, Dr. Colbert uses
specific forms of magnesium for specific purposes.
Magnesium Glycinate
- Bound to glycine, an amino acid that promotes calm and relaxation.
- Commonly used for stress, anxiety, sleep support, and stress-related migraines.
- Gentle on the gut for most people.
Magnesium Malate
- Bound to malic acid, part of the Krebs cycle (your energy-production pathway).
- Often used to support energy, chronic fatigue, and fibromyalgia.
Magnesium Citrate
- Has a laxative effect at higher doses.
- Frequently used to help relieve constipation.
Ionic Magnesium
- Highly soluble, often used in liquid drops or powders.
- In specific cases, Dr. Colbert uses ionic magnesium to support heart rhythm and circulation,
including some patients with atrial fibrillation — always under medical supervision.
Chelated Magnesium Complexes
- Combine several chelated forms (e.g., glycinate, malate, citrate) in one formula.
- Ideal for people with multiple needs: stress, sleep, constipation, fatigue, or muscle cramps.
“We have combo magnesiums like our chelated magnesium that combines glycinate, malate, citrate…
It blends everything together for those that have multiple needs.”
Dr. Colbert strongly prefers chelated magnesium over cheap oxide forms because it’s typically better
absorbed and more effective for the issues he sees in his patients.
What to Look For in a Magnesium Supplement
With so many magnesium products on the market, it’s easy to grab whatever is cheapest on the shelf and hope for the best.
Dr. Colbert’s approach is more strategic.
1. Choose the Right Form
- Avoid relying solely on magnesium oxide.
- Look for chelated forms: glycinate, malate, citrate, taurate, etc.
- Match the form to your main need:
- Sleep, stress, migraines: glycinate-heavy formulas.
- Fatigue, fibromyalgia: malate.
- Constipation: citrate (often in combination with other forms).
2. Get the Dose Right
- Women typically need around 310–320 mg/day of magnesium (diet + supplements).
- Men typically need around 420 mg/day.
- Very active, highly stressed, or heavily caffeinated individuals may need more — always under guidance
from a qualified healthcare provider. - Split doses (morning and evening) to improve absorption and minimize loose stools.
3. Use Quality Brands & Professional-Grade Formulas
Dr. Colbert favors high-quality chelated magnesium from professional lines such as Orthomolecular
and similar medical-grade brands. He also includes magnesium in Divine Health’s
Enhanced Multivitamin, but notes that most multivitamins alone provide only a fraction of your total
daily needs.
4. Combine Magnesium with Its Key Partners
For long-term vascular and bone health, magnesium should rarely stand alone. Dr. Colbert frequently pairs it with:
- Vitamin D3 – foundational for immune and bone health.
- Vitamin K2 – his #2 vitamin after D3, crucial for directing calcium.
- High-phenolic olive oil – supports healthy arteries and cholesterol.
- Bone-supportive formulas – like Silicol 1 and Silicol 2 for calcium, magnesium, D3, K2, and silicon.
- Nano Glutathione – for detoxification and brain protection.
5. Watch for What’s Coming from Divine Health
Divine Health is actively developing a new complex magnesium formula that reflects the same
ratios and forms Dr. Colbert uses in his clinic — bringing together multiple chelated forms to support
energy, sleep, cardiovascular health, and digestion in one comprehensive product.
Until that launches, you can work with:
- A high-quality chelated magnesium from a professional brand such as Orthomolecular.
- Divine Health’s Enhanced Multivitamin for foundational support.
- Additional Divine Health products mentioned in the podcast (Super K2, Silicol 1 & 2, Brain Zone Basic,
Nano Glutathione, collagen, etc.) as part of a broader wellness plan.
Medical caution: Always discuss magnesium and other supplements with your healthcare provider,
especially if you have kidney disease, heart conditions, or take medications such as diuretics, blood
pressure medicines, or antiarrhythmics.
Step-by-Step: How to Start Raising Your Magnesium the Right Way
You don’t reverse years of depletion in a single night — but you can start today. Here’s a simple,
practical framework based on Dr. Colbert’s teaching.
-
Assess Your Symptoms & Risk
Red flags that may signal low magnesium include:
- Muscle cramps, eye twitches, muscle spasms
- Poor sleep, insomnia, stress, or anxiety
- Acid reflux, frequent indigestion, or dependency on antacids
- High blood pressure or arterial calcification
- Insulin resistance, pre-diabetes, or stubborn belly fat
- Brain fog, memory lapses, or osteoporosis risk
Ask your doctor about testing RBC magnesium (not just serum) to better assess total body
magnesium status. -
Cut Back the Magnesium “Leakers”
Systematically reduce what’s draining your magnesium:
- High sugar, refined carbs, sodas, juices, and constant desserts
- Excess caffeine from coffee, energy drinks, and sodas
- Unnecessary use of antacids — discuss alternatives with your doctor
- Processed, boxed, and bagged foods that displace whole food sources
-
Build a Magnesium-Rich Plate Every Day
Start layering in food-based magnesium:
- Evening snack of roasted pumpkin seeds
- Handful of cashews/almonds or a mixed nut blend
- 1–2 squares of 70%+ dark chocolate (not milk chocolate)
- Avocado with meals
- Black beans or other legumes several times per week
- Cooked leafy greens like spinach, kale, or collards
- Whole grains like quinoa and oats if tolerated
-
Add a Targeted Chelated Magnesium
With your provider’s guidance, add a supplement that matches your needs:
- Stress, anxiety, insomnia: magnesium glycinate–dominant formula.
- Fatigue, fibromyalgia: magnesium malate–dominant formula.
- Constipation: magnesium citrate in a balanced complex.
A practical strategy is to pair a professional-grade chelated magnesium with Divine Health’s
Enhanced Multivitamin, then adjust the dose based on how you respond. -
Support the Whole System, Not Just One Mineral
Magnesium works best in a complete lifestyle context:
- Add vitamin D3 + K2 to keep calcium in your bones and out of arteries.
- Use high-phenolic olive oil and a plant-rich Beyond Keto or Mediterranean-style diet.
- Prioritize movement: walking, strength training, leg presses, and bone-loading exercise.
- Consider additional support like Silicol 1/2, Super K2, Nano Glutathione, and Brain Zone Basic where appropriate.
-
Monitor, Re-Test & Adjust
Track changes in your sleep, mood, cramps, reflux, blood pressure, and energy. Work with your provider to:
- Periodically recheck RBC magnesium and key cardiovascular markers.
- Fine-tune the type, dose, and timing of your magnesium.
- Adjust your supporting nutrients and lifestyle as your health improves.
Go Deeper: Magnesium Deficiency, Blood Pressure & K2
Episode 2, “Magnesium Deficiency: Lower Blood Pressure, Stop Reflux & Protect Your Arteries (K2 Guide)”,
drills into what happens when magnesium stays low for years — and how pairing it with vitamin K2 becomes critical
for your arteries, circulation, and long-term heart health.
Magnesium Deficiency: Lower Blood Pressure, Stop Reflux & Protect Your Arteries (K2 Guide)
In this episode, Dr. Colbert connects the dots between magnesium deficiency, high blood pressure,
acid reflux, arterial calcification, osteoporosis, dementia risk, and more — and explains why
K2 is his second most important vitamin after D3.
One Mineral, Massive Impact
Magnesium touches nearly every system in your body — heart, brain, digestion, hormones, metabolism, sleep,
bones, and more. When it’s low, nothing works quite right. When you restore it, the ripple effect can be
dramatic.
“Magnesium, I believe, is the most important mineral we can take in. When you give the body the right support,
God has designed it to heal.”
If you recognize yourself in the symptoms and patterns described here, don’t ignore it. Work with a qualified
healthcare provider, clean up the factors draining your magnesium, and start rebuilding your levels through
food, targeted chelated magnesium, and the strategic nutrients Dr. Colbert outlines in his broadcasts.
Then, go watch the full two-part magnesium series and take notes. This is not a fringe topic. For many people,
getting magnesium right is one of the most high-leverage health decisions they ever make.
