“Similarly, patients with diagnoses of depression, epilepsy, diabetes mellitus, tremor, Parkinsonism, arrhythmias, circulatory disturbances (stroke, cardiac infarction, arteriosclerosis), hypertension, migraine, cluster headache, cramps, neuro-vegetative disorders, abdominal pain, osteoporosis, asthma, stress dependent disorders, tinnitus, ataxia, confusion, preeclampsia, weakness, might also be consequences of the magnesium deficiency syndrome.” – Journal of the American College of Nutrition
What is Magnesium?
There are fifteen essential minerals required by our bodies to function properly. These can be divided into “trace minerals”, those required in very small amounts, and “macro-minerals” or “major minerals”, those required in larger amounts.
The six major minerals required in excess of 250 mg per day include:
Magnesium is the 4th most abundant mineral in the body, it is one of the most vital and essential enzyme co-factors to over three hundred reactions in the body, necessary for transmission of nerve impulses, temperature regulations, detoxification in the liver and formation of bones and teeth. Regulates more reaction in the body than any other mineral and it is responsible for the most important cellular functions: energy production and cellular reproduction. Magnesium:
Is an important factor in muscle relaxation
Allows nerves to send messages in the brain and nervous system
Aids and regulates the body’s use of calcium and other minerals
Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates
Regulates cholesterol production and helps modulate insulin sensitivity
Assists in energy production, DNA transcription and protein synthesis
Maintains the structural health of cell membranes throughout the body
The production of energy from carbohydrates and fats.
The production of adenosine triphosphate (ATP), which provides energy for nearly all of the body’s metabolic processes.
The production and maintenance of healthy bones, including the synthesis of bone matrix, bone mineral metabolism and the maintenance of bone density.
Maintenance of healthy heart function and normal heart rhythm.
Magnesium impacts nearly all of systems of the body due to its cellular and molecular function. Magnesium’s effect on the body can be as intense as that of many prescription drugs, because magnesium functions as a regulator of electrolyte balance, metabolism, and other biochemical reactions. Unlike prescription drugs, however, magnesium is recognized as an essential component of the body, not a foreign element. When supplied sufficiently, magnesium is actually conserved by the body for future use. Medications, on the other hand, tend to treat only one symptom or disease, and are flushed out of the body as toxins, thus taxing the liver and the body’s detoxification systems.
Why are we magnesium deficient? There are a few factors for this: Our soils are depleted and not properly maintained, digestive disorders that lead to the mal-absorption of vitamins and minerals in the gut, the increase of stress in society is leading the contact stress hormones release in the body which also requires the use of high levels of magnesium so depletes our bodies, increased sugar intake- for every molecule of sugar eaten it takes 54 molecules of magnesium to process it, increase of processed foods in or diet which are nutritionally void and some are also anti nutrients- which strip the body of the nutrients it does have, high rate of use of prescription drugs such as oral contraceptives, antibiotics, cortisone, prednisone and blood pressure medications depletes magnesium, diuretics in coffee and tea (caffeine) also raise excretion levels.. AND fluoride! It competes for absorption with magnesium! + all of the pesticides, toxins, chemicals etc that we are exposed to on a daily basis. The body also loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.
Other factors that can have a negative impact on your magnesium levels include:
Excessive consumption of alcohol.
Having heavy menstrual periods.
High blood pressure
Poor cardiovascular health
Chronic back pain
Poor bone health
Anxiety disorders such as OCD
The following are conditions that are likely to have magnesium deficiency affecting the health of the person:
Chronic Fatigue Syndrome
Blood pressure irregularities
ADD + ADHA
Restless Leg Syndrome
Sudden Death in patients with Congestive Heart Failure
Why do magnesium deficiency symptoms sound like so many other diseases? All dis-ease begins when the body is exposed to stress, toxins, and is deficient in life-supporting compounds such as vitamins and minerals. It all starts with increasing levels of toxemia. Toxemia simply means internal pollution… and it is the main cause of all disease and degeneration. Internal pollution comes from toxins, such as: aspartame, chlorine, MSG, pesticides, mercury, carcinogens, fluoride, air pollution, water pollution, heavy metals, plastic, parabens, etc. Internal pollution can be exacerbated if you are nutritionally deficient, not getting enough water, stressed, or making poor dietary choices. As soon as you are nutritionally deficient, your immune system becomes depressed and unable to do its job.
How much Magnesium do I need?
The recommended dietary intake (RDI) of magnesium is:
400 mg/day for men aged 19-30 years, increasing to 420 mg/day for those aged 31 and above.
For women aged 19-30 years, the RDI is 310 mg/day, increasing to 320 mg from the age of 31 onwards.
Depending on their age, the RDI for adult women who are pregnant is 350-360 mg/day.
The RDI for breastfeeding for those who are breastfeeding is 310-320 mg of magnesium each day.
How to ensure you are getting enough magnesium: - Eat magnesium rich foods grown on organic soil. - Take ionic magnesium drops. - Apply magnesium oil to your skin! This bypasses the digestive system and goes straight into the blood stream. - Soak in an epsom salt baths. This will provide not only magnesium, but sulfur for your liver as well. - Take an oral magnesium supplement such as powder or tablet. This option is best to be avoided is you have digestive troubles or low stomach acid. - If taking tablets/powder try to make sure it is a wholefood/ least processed supplement.
Types of Magnesium Supplements
Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind — usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in oxide and magnesium sulfate form. Here’s a bit about the different types of magnesium supplements that you’ll likely come across:
Magnesium Chelate — highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.
Magnesium Citrate — magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation.
Magnesium Chloride Oil — an oil form of magnesium that can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.
Magnesium Glycinate — highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
Magnesium Threonate — has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.
Magnesium Orotate — these supplements have orotic acid, and magnesium orotate is beneficial to the heart.
Food Sources of Magnesium:
Green leafy vegetables (e.g. spinach and kale)
Fruit (figs, avocado, banana and raspberries)
Nuts and seeds
Legumes (black beans, chickpeas and kidney beans)
Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
Seafood (salmon, mackerel, tuna)
Whole grains (brown rice and oats)
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