Welcome to the Mineral Files — a new series where Sandy goes through the minerals on a hair tissue mineral analysis one by one, explaining what they do in the body, what it looks like when they're out of range, how they connect to mental health, and where to get more of them. She is starting with magnesium. And she is starting with a mistake she made herself. When Sandy's own HTMA results came back showing elevated magnesium, her first thought was — great, one less supplement to take. So she stopped. What followed were the two worst nights of sleep she had experienced in years. This episode is the explanation for why — and what it reveals about what standard lab work almost never catches. What This Episode Holds Why an elevated magnesium number on a test does not mean your body has enough magnesium where it actually needs it — and what Sandy's own results revealed about the difference between tissue levels and cellular availabilityWhat magnesium actually does in the body — and why "involved in over 300 enzymatic reactions" is not an exaggerationThe GABA connection: why magnesium is essential for the brain's primary calming neurotransmitter — and what happens to anxiety, hypervigilance, and the wired-tired state when magnesium can't get into the cellsThe mental health and physical presentations most commonly connected to magnesium insufficiency — anxiety, poor sleep, depression with an inflammatory component, brain fog, muscle issues, constipation, reflux, and mood instabilityWhy high cortisol burns through magnesium — and why this matters especially for healers and people under chronic stressSandy's calcium shell — what it is, how it was blocking her magnesium from getting into the cells, and what she is doing about itWhy soil depletion means you are getting less magnesium from the same foods your grandparents ate — and why supplementation has become increasingly relevant even for people eating wellA full breakdown of magnesium supplement forms — glycinate, threonate, malate, citrate, oxide, taurate — what each one does, which ones actually absorb, and which ones to avoidThe brands Sandy personally uses and recommends — and why where you buy your supplements matters as much as which ones you chooseWhy this is exactly the kind of missing piece that the root cause roadmap is designed to findWho This Episode Is For The therapist or healer who has clients doing real therapeutic work and still struggling with sleep, anxiety, or brain fog that won't resolveAnyone who has been told their labs look fine and is still experiencing symptoms that connect directly to what Sandy describes in this episodeThe person who tried magnesium, got diarrhea, and decided it didn't work — without knowing that the form matters enormouslyAnyone with chronic low-grade anxiety, 2am wake-ups, restless legs, muscle tension, or afternoon brain fog that nobody has connected to mineral statusThe clinician who wants to understand the physiological foundation underneath the presentations they see every day in the therapy roomKey Quote "More important than the number on the test is whether the mineral is where it needs to be. That's the question HTMA answers that standard lab work doesn't even ask." Magnesium-Rich Foods Dark leafy greens — spinach, Swiss chard, kalePumpkin seeds — one of the most magnesium-dense foods availableDark chocolate — 70% cacao and aboveAvocadosLegumes — black beans, lentils, chickpeasWhole grains — quinoa, brown rice (organic where possible due to glyphosate risk)Nuts — almonds and cashews particularlyMagnesium Supplement Forms — What to Know Glycinate — highly absorbable, gentle on the stomach, excellent for anxiety, sleep, and muscle relaxation. Sandy's most frequent recommendation.Threonate (L-Threonate) — crosses the blood-brain barrier most effectively. Best for brain fog, cognitive function, and mood.Malate — bound to malic acid, supports cellular energy. Useful for fatigue and muscle pain, often recommended for fibromyalgia and chronic fatigue.Citrate — well absorbed, useful for constipation at lower doses. Becomes a laxative at higher doses. Not ideal for IBS-D.Oxide — cheapest and most common on drugstore shelves. Very poor absorption. Not recommended for nervous system support.Taurate — bound to taurine, supports cardiovascular health and heart rhythm. Worth considering when blood pressure or heart rhythm are part of the picture.Brands Sandy Recommends: Source Naturals | DaVinci TriMag | RNA Reset Sandy's Dispensary Link: https://us.fullscript.com/welcome/sboone1652827956/store-start Some links in the show notes are affiliate links or professional dispensary links, which means I may receive a small commission if you purchase through them. I only recommend products I personally use and trust. Your support helps keep this podcast going. WORK WITH SANDY Root Cause Roadmap: https://www.sandyboone.com/root-cause-roadmap The Ethical Exit Course: https://sandyboone.thrivecart.com/the-ethical-exit/ Work with Sandy privately: https://sandyboone.thrivecart.com/11-coaching-with-sandy/ CONNECT WITH SANDY Free Guide: 50 Things I Do to Calm My Freaking Nervous System: https://sandyboone.myflodesk.com/50things Free Guide to Neurofeedback: https://sandyboone.myflodesk.com/neurofeedback Follow me on Instagram: https://www.instagram.com/thesandyboone/ Rooted Calm Collective Facebook Group: https://www.facebook.com/groups/rootedcalmcollective The Ethical Exit Course: https://sandyboone.thrivecart.com/the-ethical-exit/ Work with Sandy privately: https://sandyboone.thrivecart.com/11-coaching-with-sandy/ Disclaimer: Sandy Boone i...
