January 20, 2022 2 min read

According to Harvard School of Public Health, magnesium is a key factor in making sure the heart, bones, muscles and nerves all work properly. 

But, says the National Institutes of Health, there’s a problem. They estimate 68% of Americans are not getting enough magnesium in their diets. 

This lack of magnesium is causing real problems. 

And as a first responder, you may recognize a few of these issues. Issues like…

  • Fatigue
  • Migraines
  • Depression
  • Blood Sugar issues
  • And more

Fact is, research on magnesium reveals there are more than 600 different functions in the human body that require this magic mineral. 

Here are just a few… 

  • Energy: magnesium assists in converting food to energy.
  • Protein: magnesium helps build new proteins from amino acids.
  • Genes: magnesium supports the creation and repair of DNA and RNA.
  • Muscles: magnesium is crucial to the contraction and relaxation of muscles.
  • Nervous system: magnesium helps regulate neurotransmitters, which send messages throughout your brain and nervous system.


And if you’re active, either on the job or because you workout, you may need 10-20% more magnesium since it is so important in helping contract the muscles.

Studies show supplementing with magnesium increases athletic performance while reducing insulin and stress hormone levels. 


In a randomized controlled trial 450 mg of magnesium given to older adults improved mood as well as antidepressants. 


More and more studies suggest magnesium could help with migraine relief and even prevention. 

How to Get More Magnesium

At this point, you might be wondering how to get more magnesium in your diet. And that’s a great question. 

Fortunately, it’s not that difficult. One of our favorite sources? 

Pumpkin seeds. These often overlooked seeds carry a whole host of benefits (including testosterone support). Now, don’t run out and get the white carving pumpkin seeds. You want the green pumpkin seed like this:

Just one ounce of these seeds can get you almost half the daily recommended dose of magnesium. Plus they contain a whole lot of other key nutrients too. But be warned, these little seeds pack a punch. That same one ounce serving racks up 150 calories. 

So, why not keep a little baggie of pumpkin seeds in your rig? For other sources of magnesium, consider the following chart:

And if those foods aren’t on your list of favorites (looking at you boiled chard) then you might consider a supplement. 

We suggest a 1-2 punch of  our best selling Reload supplement in the morning which contains 24% of the recommended magnesium (plus a whole bunch of other goodness). 

Then, follow that up in the evening with our  Night Shift which stacks on another 48% of the recommended daily allowance just in time for your body’s heal and repair shift while you sleep. 

Add to that a couple of the foods from the above chart and you’re likely to get all 600 of those bodily functions dependent on magnesium humming right along. 

In short, magnesium is a magical little mineral your body desperately needs to function at its best.  

And with the right combination of foods and supplements, you can get all you need. 

Stay Safe out there.

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