In clinical practice, it is common to observe overlapping conditions such as fatigue, muscle tension, headaches, anxiety, and sleep disturbances. These symptoms often point to a fundamental issue: mineral depletion. Minerals, essential for numerous bodily functions, are primarily obtained from food and water. However, modern agricultural practices and water processing has significantly reduced the mineral content in our diets, contributing to widespread deficiencies.

One consequence of mineral depletion is increased muscle tension, which may manifest as neck pain, shoulder pain, back pain, or generalized soreness. Poor posture can often exacerbate these issues, highlighting the importance of a holistic approach that includes both mineral replenishment through supplementation and physical treatments, like acupuncture, gua sha (scraping), and cupping, alongside exercises.

Minerals act as vital "hydration" for muscles, enabling proper relaxation and function. When mineral levels are insufficient, it is no surprise that the body feels physically undernourished, leading to tension and discomfort. To supplement minerals naturally, I recommend adding trace mineral drops, himalayan sea salt, or lemon juice to your daily water intake. A full spectrum mineral supplement may be necessary.

The Key Mineral: Magnesium

Among these minerals, magnesium plays a critical role. It is involved in over 300 biochemical processes, supporting mental health, muscle function, stress management, and neurological balance.

Below is an overview of magnesium’s benefits and recommendations for optimal health.

Conditions Magnesium Benefits

Anxiety and Mental Health: Magnesium regulates neurotransmitters like GABA, reducing stress, anxiety, and symptoms of depression by calming the nervous system.
Sleep: It aids melatonin production and relaxes muscles, promoting better sleep quality and reducing nighttime disruptions.
Muscle Tension: Magnesium prevents cramps and spasms by regulating calcium and potassium, supporting healthy muscle relaxation.
Stress: It lowers cortisol levels and activates the parasympathetic nervous system, enhancing relaxation and recovery.
Headaches and Migraines: Magnesium relaxes blood vessels, calms overactive nerve signals, and decreases headache and migraine frequency and severity. During a headache or migraine, 400-600mg of magnesium glycinate can be beneficial as an immediate intervention.

Best Forms of Magnesium

Magnesium Glycinate: Easily absorbed, calming; great for anxiety, sleep, and headaches.
Magnesium Citrate: Bioavailable, supports general relaxation and relieves constipation.
Magnesium Threonate: Crosses the blood-brain barrier, enhancing cognitive function.

Recommended supplementation: 200–400 mg/day for conditions mentioned above. Best if split into 1–2 doses for better absorption. Taking a dose at night before bed is especially beneficial for sleep issues or restless legs. A sign that you have consumed too much magnesium is if you get loose stools.

Optimizing magnesium intake supports better mental and physical health, easing anxiety, improving sleep, reducing tension, and preventing headaches. For personalized advice, consult your healthcare provider or licensed acupuncturist.

The Ally: Potassium

Potassium is another essential mineral and electrolyte that plays a critical role in maintaining proper muscle function, nerve signaling, and fluid balance within the body.

Below are the key benefits of potassium:

Supports Muscle Function: Prevents cramps, spasms, and promotes healthy contraction and relaxation.
Regulates Nerve Signals: Ensures proper communication between nerves and muscles, especially with magnesium.
Maintains Fluid Balance: Helps cells retain optimal hydration levels and reduces bloating by balancing fluid levels for water retention..
Regulates Heart Rhythm & Blood Pressure: Promotes cardiovascular health and prevents arrhythmias. Also balances sodium to reduce hypertension risk.
Reduces Fatigue: Supports cellular processes that generate energy.
Improves Neurological Health: Supports cognitive function and reduces stress effects.

I recommend potassium clinically for muscle cramps, blood pressure, and fatigue, especially alongside magnesium or a mineral supplement.

Recommended Forms of Potassium

Potassium Aspartate: Known for its bioavailability, it supports energy production and muscle recovery by aiding cellular metabolism, often relieving muscle cramping or fatigue. I recommend this most often with magnesium to athletes or those with physically strenuous jobs with chronic muscle tension.
Potassium Citrate: Well-absorbed and supports kidney health, often used to prevent kidney stones and balance acid levels in the body.
Potassium Gluconate: Gentle on the stomach and effective for maintaining general electrolyte balance.
Potassium Chloride: Commonly used to address potassium deficiencies and balance sodium levels, particularly for individuals with high blood pressure.
Potassium Bicarbonate: Helps alkalize the body and neutralize acid, beneficial for those on acidic diets.

Recommended supplementation: The daily recommended intake of potassium varies by age, gender, and health status. However, typical dosages generally range from 99 mg to 500 mg per day, often divided into one or two doses. Adequate potassium intake is vital for energy production and reducing the risk of fatigue, making it a cornerstone for both physical and neurological wellness. Magnesium and potassium may be recommended as they both provide a synergistic effect when paired together.

What Depletes Magnesium and Potassium?

Several factors can deplete magnesium and potassium levels, leading to deficiencies:

High Sodium Intake: Excessive sodium disrupts the balance of both potassium and magnesium, increasing their loss. Most fast food, including Chipotle and other prepared meals, have high amounts of sodium.
Sugar and Processed Foods: High sugar intake can cause magnesium depletion, while processed foods often lack potassium and contain excess sodium, disrupting balance.
Dehydration: Fluid loss from sweating, vomiting, or diarrhea depletes both minerals.
Diuretics and Medications: Medications like diuretics, laxatives, and certain antibiotics increase urinary excretion of magnesium and potassium.
Stress: Chronic stress affects adrenal function, depleting these minerals due to increased excretion during the stress response.
Poor Diet: Diets lacking in whole, nutrient-dense foods, such as fruits, vegetables, nuts, and seeds, result in inadequate mineral intake.
Excessive Alcohol or Caffeine: Both substances promote the excretion of magnesium and potassium through urine.

We are exposed to many of these in our daily life, which is why many of us are depleted in minerals at large. This is also why it so common to see clinically across many different patients. Remineralization and supplementation of magnesium and potassium can quickly, effectively, and drastically improve one’s health. Acupuncture treatments work in conjunction with supplementation to improve absorption, relieve pain, reduce inflammation, promote natural healing, regulate the nervous system, and correct imbalances over time.

Treating Magnesium, Potassium, and Mineral Deficiencies for Better Health