savor the kitchen

Episode 48: Should You Take a Magnesium Supplement? {Danielle Christy}


In today’s episode, Sarah talks with Danielle Christy from Savor the Kitchen about the health benefits of magnesium. 80% of Americans are deficient in magnesium and magnesium is involved in more than 600 reactions in our body. While it is true, eating a whole foods plant based diet is great and does provide many nutrients, it is also true that our soil has become very depleted and sometimes cannot provide all the vitamins we need. Danielle, explains the different types of magnesium and what they are used for in the body, as well as explains personally how supplementing with a good quality magnesium vitamin helped her sleep better and gave her more energy.

Danielle takes Bioopimizers magnesium which contains all the essential magnesium vitamins your body needs. Use her discount code SAVOR to save 10% here.

Episode Transcript:

Sarah @ Bowl of Life  (00:10):

Hello and welcome back to the Bowl of life podcast. Danielle from Savor the kitchen And I had so much fun talking on episode 40, which if you have not go Listen to that. Go take a listen. So she is back on here, but this time to talk about vitamins and she’s so knowledgeable about stuff in the kitchen and just health in general that, you know, I just wanted to bring her back on to talk about this because so many of us might be dealing with a vitamin deficiency, I know vitamin D is big, but she’s actually going to talk about magnesium today and we’re going to tap into her all her knowledge about that. So this is so cool Danielle, to have you back. And you know, you’re the kitchen doctor teaching us all about health and wellness, and I love that. And so for those of us for those people who didn’t listen to the first episode, can you just tell us a little bit about yourself, where you live and what led you into being so passionate about the kitchen cooking and health coaching?

Danielle Christy @ Savor the Kitchen (01:17):

Yes, of course. And thank you so much for having me back. I’m so excited. I’m Danielle, I currently live in park city, Utah in the beautiful mountains that are in Utah and I’m actually from California, but I am all about helping people eat more of the rainbow and colors. I’m a, I love to say count your colors, not your calories. I have had a unique nutrition and food journey over my life and have just realized how important it is to properly fuel your body and how it connects with your whole, your brain and just everything. And I grew up in a family that we had family dinners every night and cooked and really enjoyed the community and love around food. And I’m trying to help bring that back if through healthy whole foods and getting families back around the table and just really loving, enjoying the conversations and love that food can bring to everyone’s life.

Sarah @ Bowl of Life  (02:24):

Yeah. And that’s so important, right? So important to eat the rainbow, to get all those nutrients and vitamins as well as the community around the table as well. And, you know, as things start to kind of normalize here in the states and we all start to go back to these kind of crazy busy lifestyles, I think, you know, we’re probably going to start to lose more of those dinners around the table. And it’s so important to do that. Like, I, I love dinner around the table with my kids and learning different stuff about their day or just, you know, some are so they’re always around, but you know, I don’t see them every minute of the day. So, you know, it’s just like fun to have that. And, you know, speaking of eating the rainbow and you know how that, you know, all those nutrients that are in fruits and vegetables and the food that we eat, but sometimes, you know, we need to supplement a little bit more with other things cause we might be a little deficient. So let’s talk about supplements and specifically your journey with finding what vitamins were pretty life-changing for you as you, as you told me. So, so how did, how did you even like discover that?

Danielle Christy @ Savor the Kitchen (03:39):

Yeah, absolutely. Well, first of all, I do find as much as I try and get all of my nutrients from whole real foods. Unfortunately with our nutrient depleted soils that we have here in America and all the pesticides and herbicides and chemicals that, that companies and farmers and things to use, it just makes our body super diff it makes it very difficult for our bodies to actually absorb the nutrients we’re eating. So certain supplements are key to ensure that we do actually absorb all the delicious rainbow colored foods that we do eat for me.  I had an eating disorder when I was younger than I dealt with a parasite. Then I had malabsorption. So I, and I finally, after multiple multiple doctors, I finally ended up at a functional medicine doctor where I got my whole body tested. And then from there I knew what supplements I needed to take, just even heal my gut in general, but then just for overall health. So that is how I personally found what supplements work for me. And over the years I I’ve tried some and don’t really take them anymore, but I’ve got about four that I take every day. And those are, those have been key for me just for my overall health.

Sarah @ Bowl of Life  (05:04):

Wow. That’s so interesting that you ended up with a functional medicine doctor. We just talked two podcasts ago, it’s two or three podcasts go with the functional medicine doctor. And it was so interesting. And I was just thinking, you know, in that conversation, how important functional medicine is because it just really focuses on a personalized approach to it, which is lacking in a lot of our medical care these days. And so it sounds like you found the functional medicine doctor, you got tested to find out what vitamins you were lacking, which are the four that you still take today.

Danielle Christy @ Savor the Kitchen (05:42):

So magnesium has been a huge, huge game changer for me. Digestive enzymes have also really helped heal my gut, but not only that, they make sure that, that I absorb what I’m actually eating-  a good quality soil-based probiotic. And then there’s actually, I should, I said four, but I guess it would be five. Omega threes. I take that on the days I don’t eat seafood and then vitamin D is something that I take every day, which we all know from COVID and, and how and everything, how important vitamin D is. And I’m in Utah, I’m always out in the sunshine every day. So I get it naturally that way, but it’s just important as well. That I make sure I take a supplement just to make sure it actually soaks in.

Sarah @ Bowl of Life  (06:36):

Yeah. Yeah. I know. I w you know, west Michigan where I live, I think it’s like one of the cloudiest places. I mean, it’s not me who came up with this either like some national list or whatever. They were like, it’s one of the cloudiest places in America. And I was like, yeah, I knew that. So I’m with you on the vitamin D like, you really need that. Especially when we spend so much time indoors and I work on the computer. You know, you said magnesium was a life changing. And I also, I, want  to ask you about that digestive enzymes too, but well, first tackle magnesium because I don’t think that’s a lot, you know, people think about that as a supplement a lot or taking it as a supplement. I, I know that I really haven’t ever thought too much about magnesium, so why do, why do we need it? And I guess kind of from your perspective as well, your own personal journey of taking it you know, how did that change your own health and wellness?

Danielle Christy @ Savor the Kitchen (07:41):

Yeah, of course. So 80% of Americans are actually deficient in magnesium and magnesium is involved in more than 600 reactions in our body. Wow. Energy creation to protein formation, to gene maintenance, muscle movements. It regulates your nervous system. It’s really kind of the key nutrient. I think that is so important in our bodies. And for me, it has given me more energy helps with my sleep. More than I could tell you. Personally, I’m a type a person that my mind doesn’t stop. And ever since I’ve started taking the magnesium, I take it, I sleep like a baby.

Sarah @ Bowl of Life  (08:26):

That’s amazing. That’s amazing to hear. I might. Yeah. Whoo. You’re talking my language. My mind is the same way, or like, you know, if we like hang out with friends or something, I’ll like, think about the whole conversation, you know, I’ll have trouble sleeping because I’ll like replay the conversation in my head.

Danielle Christy @ Savor the Kitchen (08:42):

And it’s really helps me with my depression as well. Which I know healing, my gut has helped that too, but the magnesium has really helped just kind of find more calmness in my, and again with how important sleep is as well. Sleep, I feel like is sometimes more important than food and exercise and the magnesium has, has really helped with that.

Sarah @ Bowl of Life  (09:09):

Oh, wow. Yeah. That’s so true. Sleep is definitely you know, one of those things that needs to be rated more highly and talked about a lot more, right. We all need to work on improving it. So why are there so many different magnesiums though? Like, you know, you look at it like charts of magnesium and there’s just, whoa, how do you know which ones are the right ones to take into supplement?

Danielle Christy @ Savor the Kitchen (09:36):

Yeah. So the one I take actually has seven forms of magnesium, which I find has been, is very beneficial because it kind of has a little bit of each type, but there’s, there are so many types like magnesium citrate, be careful. You don’t take that because you’ll be in the bathroom for days, unless you’re constipated then. But it definitely, definitely is something that creates a laxative effect in your body. So you don’t want it. You don’t want to just take that. And then there’s magnesium chloride, which only contains about 10% magnesium. You, you can also get magnesium from like lotions and creams, but that’s not quite exactly the same. There’s magnesium glycinate, which doctors often recommend, but it can be very expensive. There is magnesium, which absorbs very, very slowly.  you can see with Mally, it can give you definitely more of an even keeled feel.  you can notice more of a difference with that. And then  magnesium oxide is a more for like an acid reflux treatment. It’s a very  it’s more for specific uses and then there’s magnesium.

Danielle Christy @ Savor the Kitchen (11:16):

That’s more good for your cell membranes and can that cardiac benefits and that magnesium sulfate is more what you find in like your Epsom salt bath. So we don’t know if that is actually absorbed so much through your skin. But yeah, so that’s all the different types. Yeah.

Sarah @ Bowl of Life  (11:36):

My head, I think was a little spinning there.

Danielle Christy @ Savor the Kitchen (11:39):

Yeah. So what I love, the one I take is from bio optimizers, it’s called magnesium breakthrough and it has all seven types of magnesium in the right amount of doses. So it helps your body formulate and synthesize all the different types that it needs in order to help with those 600 different processes in the body that, that it goes through. Yeah.

Sarah @ Bowl of Life  (12:03):

So that was going to be my next question. So I’m glad you brought up which one that you take, because it seems like you really would want to take a really good quality one. Right. And, you know, listeners, I’m not trying to sell you on something here, but it seems like you go maybe to the grocery store or pharmacy and you see all these rows of vitamins, but you sometimes I really think like really are those that effective, like how do I know how they were made or where they were sourced or anything like that? Can you give any tips on, on how to, you know, get a really quality One to take?

Danielle Christy @ Savor the Kitchen (12:37):

Yeah. So you definitely want to make sure they’ve done a third party testing. That’s super, super important. And also they’ll have a COA label on, on the bottle. And that also indicates that it’s third party tested, but honestly just reach out to the companies. That’s what I do to make sure from whether it’s a protein powder from multivitamin, whatever it is you’re taking, you really want to do your research because number one, you don’t want to be wasting your money. And number two, you don’t want to be putting glyphosate and toxins into your body that you don’t already have to worry about from other fruits and vegetables and things you’re eating. You know what I mean? So super important that you really validate the company that you take. And, and also it’s expensive to, to, to kind of, to eat well and take these supplements and things. So it’s important that whatever you’re taking is really going to be benefiting your body. And you’re not just peeing it out, you know what I mean? Yeah.

Sarah @ Bowl of Life  (13:42):

Like, yeah, you want it to have an effect and not just be, wow, this was cheaper. Maybe it was on buy one, get one free at the store, but literally did nothing for me.

Danielle Christy @ Savor the Kitchen (13:54):

And with all of our stress and processed foods and coffee and all these different medications and things, a lot of people are all on. You really have to, you really have to be careful, you know,

Sarah @ Bowl of Life  (14:08):

For sure. Yeah. Definitely something probably maybe seek out a functional medicine doctor to talk it over with or something like that.

Danielle Christy @ Savor the Kitchen (14:18):

I think it’s, it’s a vital nutrient, every single human body needs. But as far as like the ones I take, they’re not, they’re not harmful to take every day. And I honestly think it’s important for like to have a good probiotic because everybody, you meet you, your gut healthy cause that makes your brain healthy and makes your whole body healthy. And then same with omegas. Especially if you don’t eat fish, there’s also some krill oil and algae oil brands, if you’re a vegan. But the omega threes are super, super important for our brain function as well as our body, especially for kids. So that’s super important and it helps you recover. And then vitamin D is just an overall immune, a good thing to take for your immunity. As we know from COVID, a lot of the cases could have been, could have, could have not occurred. Had we all have more vitamin D in our systems. And then again, the digestive enzymes that’s just something that makes sure you actually digest your food. So if you’ve ever had gut problems or just a person that likes to eat healthy, good foods in general, just making sure you’re digesting and absorbing those is super, super important.

Sarah @ Bowl of Life  (15:46):

Yeah. Yeah. I wanted to ask you more about that because my  my body really digesting slowly, especially if it comes to like anything that’s like seeds or anything like that, even like, quinoa like, would a digestive enzyme like help with processing that food better?

Danielle Christy @ Savor the Kitchen (16:03):

Absolutely. Yeah. And it’s actually, it’s something I’ve even asked my doctor multiple times and like, is it really necessary for me to take these? And he has told me over and over again, that it helps our bodies absorb our foods the way we were meant to absorb them. It helps kind of block out all the toxins that we get from the outside air to the lotions or whatever we’re either eating or putting on our skin. And it just really helps ease all that kind of digestive discomfort we can have from certain foods. And just even from our stress. Cause you know, how, how much stress can impact how you digest your food and, and what you eat and all those things. And this just kind of is that overall helper, if that makes sense.

Sarah @ Bowl of Life  (16:54):

Yeah, no, for sure. This is definitely something I am going to be adding into my diet, for sure. It sounds like that has bothered me for years. I’m like, come on, people like myself, I say that, you know, but so can you get that magnesium from food at all? Or

Danielle Christy @ Savor the Kitchen (17:15):

You can, but again, in order to get what you need, you have to eat a whole bunch of it. Like some of my favorites are one of the top is actually pumpkin seeds. Oh, which are fantastic. You can get a great amount, but like if you Google like magnesium and pumpkin seeds, it’ll probably say around my, you get gay at 40% of the required daily amount, but does your body actually absorb that 40%? You know what I mean? So it kind of goes back to, is your body able to absorb what you’re eating, which is again, why the digestive enzymes are helpful, but

Sarah @ Bowl of Life  (17:54):

My body wouldn’t be like, do not eat that many pumpkin seeds.

Danielle Christy @ Savor the Kitchen (17:59):

So, but the main kind of the, the top forms of magnesium from food are pumpkin seeds. Any leafy greens, but you want to make sure they’re cooked, whether they’re steamed or boiled or anything that helps break down the cell walls and actually makes them one easier to digest. But to kind of activate all the enzymes inside of them black beans are great as well as quinoa and then dark chocolate is a great source as well, but you want to make sure that it’s not sugar filled. So I love I’m a huge, I actually can eat a hundred percent dark chocolate, but you want to make sure it’s about it’s seventy-five percent or more cacau inside. And then some of the others are great and a few nuts like almonds or cashews. And then quite a bit of fish, different types of fish have magnesium as well. Halibut and Mackerel are a couple as well as salmon. But those are on the lower ends of, of that. But I also honestly think it’s just important to diversify your, your body, you know? So like some days have some avocado and other days have some nuts and another day have some beans, you know what I mean? So you’re getting a little bit of different types of magnesium from all the other different types of foods,

Sarah @ Bowl of Life  (19:35):

Right? Yeah. Because say you’re eating all those foods, you know, maybe not like every day, but is there a risk, you know, and you’re taking a supplement, would there ever be a risk that you would be getting too much magnesium?

Danielle Christy @ Savor the Kitchen (19:51):

Not so my knowledge, but again, if you get a simple blood test from your doctor and it can be for many types of doctor, it does not have to be from a functional medicine doctor ask them to assess your magnesium levels and just to make sure that you’re not too high or just cause there’s some genetic mutations and markers that some people just have high amounts of magnesium and they don’t even take magnesium nor do they even eat a healthy diet. So I’ve, I’ve come across a couple of clients that I recommended magnesium and she’s like, I’m actually too high in magnesium. And she was one that basically she lived off coffee and goldfish crackers. Oh definitely. It’s, it’s it’s something that is very rare. I think, cause your magnesium does reside in your bones and in your muscles and soft, soft tissues. So it’s just can be something a one-off, but if you do have magnesium deficiency, you definitely can deal with fatigue, weakness, poor sleep, depression. It can just, the list is kind of, I can go on and on, you know what I mean? Right.

Sarah @ Bowl of Life  (21:06):

Yeah. Wow. And you know, I think, you know, it seems like I read something earlier, too, that it came across my desk and it, you know, magnesium has really exploded as a topic of interest lately. And so definitely there’s a lot of interest right now in being, you know in the deficiency of magnesium and the important role that it plays. And I think you’ve just brought up some really great points of, you know, me, you know, the sleep issue and the energy issue. And you know, if you’re dealing with any of those, you know, maybe it’s something to, to talk to your doctor, if you’re not comfortable research, you’ve known your own, or if you need an expert opinion, you know we’re not doctors here on this podcast, we’re just giving you our opinion and our experiences. But definitely something that to, to look into getting those levels tested. Right?

Danielle Christy @ Savor the Kitchen (22:02):

Absolutely. And, and if anybody, any mamas out there or dads or families that the kids have trouble sleeping, magnesium is huge for them super, super helpful. Whether you give them a bath in magnesium flakes or actually give them there’s quite a few great companies now that create like little, little gummies for kids, or you can even open a capsule if they can’t swallow a capsule and mix it into a little some water or a drink before bed. And that will really, really help the kids sleep as well as just overall feel good mentally and physically.

Sarah @ Bowl of Life  (22:43):

That’s so amazing. So amazing. And sowhere, where do you buy yours from

Danielle Christy @ Savor the Kitchen (22:47):

Again? I get mine from bio optimizers. It’s a great, great company that I, where I actually get my digestive enzymes from as well. And I have a discount code. I would happily love to share with everybody. If they wanted to give them a try and another reason I do other reasons, I love the company. If you try it and you don’t like it, they have a 365 guarantee refund and every bottle purchased. They also give a bottle to someone in need.

Sarah @ Bowl of Life  (23:18):

Wow. That’s so cool. Yeah. What is that discount code?

Danielle Christy @ Savor the Kitchen (23:21):

It’s saber SAVOR – 

Sarah @ Bowl of Life  (23:25):

So that’s so simple. So at bio I’m looking at them right now by optimizers and use the code savor for a discount and you take the magnesium breakthrough.

Danielle Christy @ Savor the Kitchen (23:38):

Yep. And then take a look at the digestive enzymes. Very cool. And

Sarah @ Bowl of Life  (23:44):

Do you take every day then? You said,

Danielle Christy @ Savor the Kitchen (23:47):

Yeah, I take two digestive enzymes before every meal and then I’ll take two of the two magnesium pills about, I take it with my dinner. So a couple hours before bed.

Sarah @ Bowl of Life  (24:02):

Okay. Do they recommend taking those with food?

Danielle Christy @ Savor the Kitchen (24:05):

You can take it either way. It does. It doesn’t matter, but they also have a great kind of little layout and protocol too. If you’re super stressed and super don’t, don’t have a good sleep schedule and all those things, but they kind of help you power up your magnesium and then you’ll you take, you ended up taking like four to six a day, but then after two weeks you go down to two and it’s just amazing how powerful it is.

Sarah @ Bowl of Life  (24:32):

I like that kinda like a jumpstart. And then you kind of, you know, go back to, wow, this is so cool. So you’ll always have so much helpful information. You know, last time you talked about some kitchen tips for us and this time all about, you know, vitamins and I, you are launching some cooking classes as well. So give us the scoop on those.

Danielle Christy @ Savor the Kitchen (24:56):

Yes. I’m super, super excited. So I’m going to be launching some cooking classes on a website called air subs, and I’m going to hopefully start doing one to two classes a week, depending on my schedule. I’m kind of just trying to find out right now, what people would be interested in cooking and learning about, but I think I’m in it. I’m going to focus on of course eating the rainbow and having fun in the kitchen, but I think it’d be super fun to maybe do a few classes where we take our passport and travel to different countries and do like themed dinners and nights, and also have a couple with the kiddos. So do like a pizza night or a taco night where they can get some hands-on experience in the kitchen and just kind of staying with the seasons since we’re in summer and it’s barbecue season doing some barbecue. And then as we transfer into fall getting more of the cozy soups and probably one Sunday a month, I’ll do a meal planning meal prep class. So, so yeah, that’s kind of the plan for now, but I’m super excited and think it will be a lot of fun. Oh yeah,

Sarah @ Bowl of Life  (26:14):

That sounds so fun. And just to learn, I always think of cooking classes as even if you know how to cook, it’s a fun way to kind of get creative again in the kitchen and learn something and try something that maybe you normally wouldn’t have made, which is super appealing to me always. And I can see so much how the meal prep class could come in handy so much as family start to get busier when fall hits with school and activities and everything ramping back up this year. And that’d be super fun. And the kids too, my daughter actually took a cooking class for a few weeks on out school. I don’t know if you’re familiar with that at all. And she really enjoyed that. So getting those kids in the kitchen too, to help really, it gives them confidence and really kind of helped her, you know, try some things that she hadn’t, you know, normally ate, which I was scrappy about as well as gave her the confidence to like, okay, I did that,

Danielle Christy @ Savor the Kitchen (27:16):

You know, so, yeah. And I think it’s super important, the more whether you’re an adult or a kid, the more you’re in the kitchen, learning about the food, smelling, it, tasting it, all those different types of things that helps us get away from the picky eaters. And you know what I mean? You get more excited to try new things and just, just have fun again with food. It doesn’t have to be something that we force ourselves with or come with a number like a calorie or a macro or things like that. It, I just feel like the more we can get back to enjoying food and not treating it as a number or something and actually treating it as nourishment I think it would really help us all create better relationships with, with food. Yeah,

Sarah @ Bowl of Life  (28:05):

For sure. And plus you’re your own Instagram is so chock-full of all like tips about kitchen and food and ingredients. I am learning stuff all the time on there. I’m like, oh my gosh. So I, I just know your classes will be full of those too. Just all these little kitchen tips on how to store stuff and, you know, keep yourself fresh longer. And even just like simple tips like that, you know, are always needed because you know, those little tips are always great to have.

Danielle Christy @ Savor the Kitchen (28:34):

Yeah, they are. And I feel like it’s people can make cooking and food so complicated. And I really think it’s just bringing it back to the simplicity and, and just having the food be what it is, if that makes sense can really just relieve a lot of stress and pressure and, but also open your eyes news to new things. Yeah,

Sarah @ Bowl of Life  (28:58):

For sure. Yes. It doesn’t have to be complicated. It can be fun. And you’re here to show us how to do that. That’s so amazing. So where can people find out about the cooking classes? Find out more about you and you know, check out some of your recipes and just connect with you.

Danielle Christy @ Savor the Kitchen (29:17):

Oh, thank you. You can find me at my Instagram, which is Danielle_Christy, and my website and blog is And if you actually subscribe to the blog, you get a free little e-book and I try to put out at least one recipe a week, as well as every Tuesday. You’ll get an email with a title that tip Tuesday. So it’ll give you some cooking tips and tricks, and then also on Wednesdays. It’s about every other Wednesday right now. It’s a wellness Wednesday, so that’s kind of more focused on the health and kind of personal wellness, but just some tips on that. And yeah, that’s kind of the, the fun I have on those too.

Sarah @ Bowl of Life  (30:04):

Awesome. We’ll definitely we’ll link all of that in the show notes, as well as that discount code for the vitamins for bio optimizers. And this has been such a great conversation, and I know that I have some takeaways I’m taking away that I’m going to be looking into magnesium and digestive enzymes and just all of that as well. So thank you once again for coming on and sharing your wealth of knowledge with us.

Danielle Christy @ Savor the Kitchen (30:29):

Oh, thank you so much, Sarah. I appreciate it so much. I love everything that you’re doing and sharing on the podcast and I’m so grateful to be a part of it.

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