The Forgotten Mineral: Why Magnesium Deficiency Is Draining Your Energy
ESTIMATED READ TIME: 9 minutesWe live in an age of technological advancement but nutritional decline. While our shelves overflow with fortified foods and low-quality supplements, our soil, and therefore our bodies, are starving for one of creation’s most important minerals: magnesium.
Magnesium is mentioned throughout Scripture in the form of foods and minerals that once came directly from the earth, such as raw milk, whole grains, mineral-rich sea salts, figs, and nourishing broths. God designed us to draw our strength and calm from the soil, the sea, and the plants that spring forth from them. Yet today, our refined diets and depleted lands have left us running on empty.
Ancient people seemed to know intuitively that magnesium is essential. And it is, considering it helps us turn food into energy, build and repair muscle tissue, regulate blood sugar, and maintain mental calm. When magnesium is low, we feel it: fatigue, irritability, poor sleep, anxiety, and even heart palpitations can result.
But why are we so deficient in this mineral that once flowed freely through the foods of the earth? Let's dive into the causes below, as well as practical ways to increase our intake with the help of natural foods.
From Abundance to Deficiency: The Soil Story
The Bible often refers to bread as the “staff of life” (Ezekiel 4:9), yet the bread that most people eat today no longer carries the mineral wealth that sustained ancient civilizations.
For most of human history, our ancestors consumed whole foods, including unrefined grains like barley and spelt, which are rich in magnesium, selenium, and B vitamins. But around the 1870s, with the invention of the roller mill, white flour replaced the traditional stone-ground versions. This “refinement” stripped the grain of its bran and germ, removing much of its magnesium (and nutritional) content.
Today, nearly 85% of grains in the American diet come from white flour, leaving our plates pale and our cells malnourished.
Magnesium loss doesn’t stop at grains, either. Industrial farming and chemical fertilizers have exhausted our soils, leaching away the minerals that once infused plants and water sources. Pesticides, monocropping, and lack of crop rotation have further disrupted the soil’s living microbiome, the very ecosystem that helps plants draw minerals from the earth.
When the soil is lifeless, the food grown from it cannot nourish the life within us. The biblical truth that "we reap what we sow," both physically and spiritually, has never been truer.
In Leviticus 25, God commands His people to let the land rest every seventh year, which was a “Sabbath for the soil.” This ancient wisdom was both spiritual and ecological. Letting the land lie fallow allowed minerals to replenish naturally and soil microorganisms to thrive. Modern agriculture’s constant planting and chemical feeding have broken that sacred rhythm, leading to nutrient-depleted crops that can no longer meet our biological needs.
The vegetables available in most grocery stores today contain about 25 to 35% less magnesium than they did 50 years ago, according to research published in the journal Foods. As a result, even people who “eat healthy” often fall short.
Studies estimate that about half of Americans (or more) don’t get enough magnesium from their diet alone, and about one in three adults show clinical signs of magnesium deficiency.
When we strip our soil and our diets of magnesium, we disrupt a divine chain of nourishment that begins in the ground and ends in the body. As the prophet Isaiah warned, “The earth mourns and withers, the world languishes and withers; the heavens languish with the earth.”
The Mineral of Calm: How Magnesium Sustains the Body
Magnesium is the fourth most abundant mineral in the human body, involved in more than 300 enzymatic reactions that influence energy production, muscle function, nerve signaling, and hormone balance.
It’s also one of the first minerals depleted during times of chronic stress—a reason so many people today feel fatigued, anxious, or restless even when they sleep enough.
That's because magnesium helps to regulate the adrenal glands and nervous system, literally calming the storm within. In Scripture, God tells us, “Be still, and know that I am God” (Psalm 46:10). In a biological sense, magnesium helps the body do just that.
When we neglect magnesium, we’re like a vineyard without rain: fruitless, fatigued, and brittle. Low magnesium levels have been linked to higher risks of type 2 diabetes, migraines, heart disease, insomnia, osteoporosis, and other conditions. Low magnesium status is also associated with a significantly higher risk of depression.
Daily stress, excess caffeine, and diets high in sugar or refined grains all accelerate magnesium loss through urine. Over time, this drains the body’s reserves, leaving even healthy people running on empty. That’s why replenishing magnesium through food, rest, and mineral-rich hydration is so critical in today’s world.
Here’s what happens in our bodies when magnesium is plentiful:
Muscles recover faster. As an electrolyte, magnesium aids in muscle contraction and relaxation, helping prevent cramps and soreness after physical exertion.
Energy production increases. Magnesium activates ATP, the energy currency of the cell. Without it, fatigue sets in quickly. A study in the Journal of Translational Medicine found that higher magnesium intake helped reduce fatigue and soreness and enhanced exercise recovery.
The mind quiets. Neuroscience research shows that magnesium supports the brain’s GABA receptors, promoting calmness and resilience against anxiety. A Sleep Medicine study found that magnesium supplementation improved sleep quality, daytime functioning, and energy in adults who typically struggle to sleep.
Heart and blood sugar stabilize. Magnesium helps to keep insulin and cardiovascular rhythms in balance, supporting overall heart health. A meta-analysis in Hypertension reported that higher magnesium intake was associated with lower blood pressure and improved vascular function.
Biblical Foods That Restore Magnesium Naturally
When we spend our days in darkness, we often lose our upbeat energy, mental clarity, and even drive and sense of purpose. In other words, even if you go to great lengths to eat well and exercise, simply missing out on daily sunlight can leave your body short on a critical nutrient.
Winter, much like rainy days, is notorious for making people feel sluggish and down, and lack of sunlight is one major reason why. This isn’t just psychological; reduced sunlight means your body produces less vitamin D and serotonin, both of which are essential for regulating mood and sleep.
According to research, low vitamin D levels are strongly linked to seasonal affective disorder (SAD), a form of "winter depression" marked by lethargy, brain fog, and cravings for sugar or carbs. Natural light, movement, and vitamin D are proven remedies for seasonal affective symptoms.
In ancient times, people adapted naturally to the seasons, including by eating what the earth provided, resting more, and spending time near fires that emitted full-spectrum light.
Today, artificial lighting and screens confuse our circadian rhythms, disrupting melatonin production and robbing us of restorative sleep.
5 Biblical and Scientific Ways to Stay Energized This Winter
Thankfully, God’s provision is still abundant when we return to His original design. The following ancient foods—many of which are mentioned in Scripture, included in traditional diets, and are a regular part of my own personal diet—are rich in magnesium and other vital minerals:
Bone Broth (Beef or Chicken):
Bone broth, a staple in biblical diets, provides magnesium, calcium, and phosphorus in forms your body can readily absorb, along with collagen and gelatin for joint and gut health.
Regularly sipping on broth can help calm your nervous system and rebuild strength after stress or illness. It also replenishes electrolytes lost through sweat, making it a powerful, natural recovery drink.
Raw Milk:
Raw milk (and goat's or sheep’s milk in particular) is often called a “living food,” as it provides magnesium, phosphorus, sulfur, and vitamin B12—nutrients that build strong bones and support a healthy metabolism.
As a complete food, raw milk sustains energy, supports hormonal balance, and nourishes growing children and weary adults alike. The beneficial bacteria (like Lactococcus and Lactobacillus) and enzymes found in raw milk can also help improve digestion and increase the absorption of nutrients like magnesium and calcium.
Raw Honey:
Known as “liquid gold” in Scripture, honey contains trace minerals like magnesium, zinc, potassium, and calcium that nourish both the body and immune system.
The natural sugars in raw honey deliver quick energy, while its enzymes and antioxidants aid cellular repair. A teaspoon before bed may even help improve the quality of your sleep by supporting glycogen storage in the liver and calming nighttime stress hormones like cortisol.
Barley and Spelt ("Ancient Grains"):
These two ancient grains were praised in the Bible as nourishing foods, and today we know that they're high in magnesium, selenium, and antioxidants. These hearty grains help stabilize blood sugar and sustain energy throughout the day, offering steady nourishment instead of quick crashes. Their rich fiber content also feeds beneficial gut bacteria that enhance mineral absorption.
The key with grains is to stick with 100% unrefined versions, and to avoid “white” or refined flour that’s been stripped of its nutrients.
Dried or Fresh Figs:
One of the oldest cultivated fruits, figs supply magnesium, manganese, and calcium, making them a natural energy booster and digestive aid. A handful of dried figs can provide nearly 10% of your daily magnesium needs, making them a sweet and functional snack.
Figs were once a symbol of prosperity and healing. Their mineral richness can also help support bone health, digestive elimination, and blood pressure regulation.
Raw Cacao:
The “food of the gods” is truly divine, as it's packed with magnesium, flavonoids, and antioxidants that reduce inflammation and promote mental clarity. Magnesium in cacao helps relax muscles and improve mood by supporting serotonin production, and it's even known as a natural aphrodisiac.
You want to choose raw, organic cacao or nibs, not heavily processed chocolate, to receive its full mineral and antioxidant benefits.
Sea Salt (Celtic or Himalayan):
Unlike table salt, unrefined sea salt still carries magnesium, calcium, potassium, and over sixty trace minerals. In fact, consuming sea salt can help restore what modern farming has taken from our soil and our produce.
Natural, mineral-rich salts help to support adrenal function and keep us truly hydrated. A small pinch added to water and fresh foods can replenish electrolytes far more effectively than commercial sports drinks.
Leafy Greens (Spinach, Swiss Chard, Kale):
Magnesium sits at the heart of the chlorophyll molecule, meaning the greener the plant, the more of this mineral it contains. Just one serving of dark leafy greens can ease muscle tension and improve mood by supporting nerve function.
Pumpkin Seeds:
Known in ancient cultures as a fertility food, pumpkin seeds contain nearly 40% of your daily magnesium in just one ounce. They also deliver zinc, iron, and healthy fats that support hormones, heart health, and restful sleep.
Avocados:
This fruit (though not mentioned in Scripture) fits perfectly with biblical principles of nourishment. It offers a creamy source of magnesium, potassium, and healthy fats that sustain energy and stabilize blood sugar.
Lentils and Chickpeas:
Pulses like lentils and chickpeas were staples in early Middle Eastern diets, rich in magnesium, iron, and plant-based protein. They support muscle repair and endurance, while their slow-digesting fiber keeps blood sugar steady.
Nuts (Almonds, Cashews, Walnuts):
Nuts were long valued as travel food for nomadic peoples, and today we know they provide generous amounts of magnesium, vitamin E, and antioxidants. Eating a small handful daily can help regulate cortisol levels and reduce fatigue.
Hydration, Electrolytes, and the Gift of Balance
Water alone does not hydrate us. True hydration depends on a balance of electrolytes—the mineral salts sodium, potassium, magnesium, calcium, and chloride.
When you sweat, exercise, or labor in the heat of the day, these are the minerals your body craves. Drinking large quantities of pure water without replenishing minerals, including magnesium, can actually worsen dehydration, diluting your internal electrolytes.
But on the other hand, adding a pinch of Celtic or Himalayan salt to your water, or a cup of bone broth, can help restore balance, energy, and focus far better than a sugary sports drink.
Choosing the Right Magnesium Supplement
While whole foods should always be the foundation of your mineral intake, supplementation can be very helpful—particularly when soil depletion and stress make it difficult to get enough magnesium from diet alone.
That said, some forms of are magnesium poorly absorbed and tend to cause digestive upset, while others are gentler and more bioavailable.
Forms to Limit:
Magnesium oxide and magnesium sulfate are inexpensive and common, but they’re also poorly absorbed by the body. Because they pull water into the intestines, they often act as laxatives, making them useful for occasional constipation, but not ideal for restoring magnesium levels long-term.
Best-Absorbed Forms:
Look for forms such as magnesium glycinate (or bisglycinate), magnesium threonate, or multi–amino acid chelates. These are bound to amino acids, just as magnesium naturally occurs in food, which improves absorption and minimizes digestive side effects.
Some advanced formulas even use peptide-bound magnesium, where the mineral is attached to small chains of amino acids (18–20 per molecule). This structure mimics how magnesium appears in whole foods, helping it cross cell membranes more effectively and support energy production at the mitochondrial level.
For most people, 200 to 400 milligrams daily from a high-quality supplement (combined with magnesium-rich foods) is a balanced way to restore healthy levels, calm the nervous system, and support deep, restorative sleep.
Meeting our Mineral Needs by Returning to God’s Design
Our magnesium crisis is not only a nutritional issue but a spiritual one, too.
We’ve drifted from the land, from the mineral-rich foods that once grounded us. Deuteronomy 8:9 describes the Promised Land as “a land whose stones are iron, and out of whose hills you can dig copper.” Minerals were, and still are, a sign of abundance and vitality.
If you’ve been feeling drained, anxious, or foggy, it might not just be stress or age. It could be your body crying out for more of the minerals it was designed to thrive on.
Here's what you can do starting today to boost your magnesium and overall mineral intake:
Replace refined flour with whole barley or spelt
Enjoy a mug of real bone broth daily
Choose raw milk over commercial dairy
Don't be scared to cook and garnish with unrefined sea salt
Snack on figs and pumpkin seeds, or mix cacao nibs into smoothies
Add leafy greens to your daily meals
Enjoy avocado on protein, with eggs, or mashed into guacamole
Magnesium, the forgotten mineral, reminds us that real health comes not from man-made fortification, but from honoring the Creator’s perfect design. When we nourish our bodies with natural foods, our energy returns, peace replaces anxiety, and our natural rhythms are restored.
References:
https://new.millsarchive.org/2021/11/29/feeding-the-world-roller-milling-a-gradual-takeover
https://pmc.ncbi.nlm.nih.gov/articles/PMC8826838/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10969708/
https://health.osu.edu/wellness/exercise-and-nutrition/are-you-getting-enough-magnesium
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11381753/
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https://pubmed.ncbi.nlm.nih.gov/28298906/
https://www.heart.org/en/news/2021/08/05/are-figs-good-for-you-get-the-whole-sweet-story
https://www.webmd.com/food-recipes/celtic-salt
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