Magnesium: Why You Need To Take This and Best Forms To Take

Magnesium:

Here is Why You Need To Be Supplementing With This Mineral

 

Magnesium is known as the calming mineral.  I wish I knew this when I was younger.  I had such a poor diet, was on many medications and had anxiety.  Looking back now, I realize that adding magnesium rich foods and a magnesium supplement would have helped me a great deal.  Looking back, I know I was deficient in magnesium.  

Are you lacking in the master mineral that is involved in over 300 enzymatic processes in the body?  It is found mainly in your brain, muscles and bones.   This is why an Epsom salt bath  is so good for sore muscles and after a strenuous workout.  

Up to half of the American population is deficient in magnesium and they don’t know it.  In fact, new research published in the BMC Bioinformatics indicates that magnesium plays a much larger role in our health than we previously thought.  Every cell in the body requires magnesium! 

And most people are not aware that magnesium is critical for proper brain function.  

Magnesium deficiency accounts for a long list of symptoms and diseases which are often easily helped by adding in this valuable nutrient.  In fact, it can be very beneficial for those with ADD/ADHD, anxiety, autism and insomnia.  Think of magnesium as the mineral that relaxes your body and mind. 

What Depletes Magnesium

The odds are that you are depleted. Take a look at this list. 

I know for me, in the past, sugar, antibiotics, calcium supplements, my diet, all the diet soda I drank, sweating from exercise and above all, the stress in my life, was definitely taking a hit to my magnesium levels.  Oh and I had (still get from time to time) restless leg, which is often (not always) attributed to low magnesium levels.  

Magnesium is not one that can be easily tested via blood work. Only 1% of the body’s magnesium is stored in the blood. This is why I like Hair Tissue Mineral Analysis for looking at mineral levels such as magnesium or using tests such as Spectra cell Test which looks at mineral levels in the white blood cells.  

If you are like me, you probably have more than one on the list that is impacting your magnesium levels.  

·        Stress, on-going, chronic, 

·         sweating

·         Alcohol intake

·        Sugar intake

·        excess phosphorus (from soda)

·         antibiotics

·        coffee

·        too much calcium intake, mostly from an “only calcium” supplement

·        diuretics

·        birth control pills

·        proton pump inhibitor medications

·         old age

·        processed grains

·        excessive D2

·        the Standard American Diet and

·        soil depletion

Signs and Symptoms that May Indicate You Need More Magnesium

 

You have

·        depression

·         feel irritable often, tantrums in children 

·         ADHD, confusion 

·        autism

·        insomnia, difficulty falling to sleep (difficulty staying asleep is usually something different)

·        have restless leg or muscle twitching or twitches, muscle soreness, muscle tension, fibromyalgia

·        PMS, cramping, PMS cravings for chocolate

·        heart palpitations, heart disease, arrhythmia, or mitral valve prolapse or hypertension

·        have migraines/headaches frequently

·         acid reflux, GERD

·        sensitive to loud noises

·        fatigue, lethargy

·         asthma

·        constipation

·         excess stress

·        poor diet

·        kidney stones

·        diabetes/insulin resistance

 

Those Who Are at Greatest Risk of Magnesium Deficiency Include:

 

 

  • Crohn’s disease
  • Celiac disease
  • Other gastrointestinal Disorders
  • Alcoholics
  • Elderly
  • Medications That Can Deplete Magnesium

  • This is not an exhaustive list.  Check the medication that you are taking to see if it impairs your magnesium levels. 
    • Acid blockers such as Tagamet, Pepcid and Zantac to name a few
    • Antacids such as Mylanta, Tums, Milk of Magnesia and Alka-Seltzer
    • Antibiotics such as the Z-pak, Ceclor, Cipro, Septra and many others
    • Antiviral Agents such as Epivir and Rescriptor
    • Blood pressure drugs
    • Ace Inhibitors
    • Diuretics (loop, Thiazide diuretics, potassium sparing diuretics, sulfonamide diuretics)
    • Central Nervous System Stimulants such as Ritalin
    • Cholesterol Agents
    • Corticosteroids including inhaled corticosteroids
    • Hormone replacement therapy including oral contraceptives
    • Immunosuppressant
    • Anastrozole (used for breast cancer)
    • Raloxifene used for osteoporosis

Magnesium Rich Foods

  • Think green!  Magnesium is the central atom in chlorophyll molecule
  • Nuts, seeds
  • whole grains
  • Beans and legumes
  • Avocado
  • Dark chocolate
  • Banana
  • Leafy greens such as spinach
  • Sea veggies/algae
  • Broccoli
  • Baked potato with skin on
  • Pink salt

Magnesium Supplementation

When looking for a magnesium supplement, be sure to read the back label. 

  • Whole food supplementation is best (i.e.: food based supplements/multi vitamin/minerals)  Innate Response is a reputable Whole Foods Brand
  • Magnesium can be taken in pill or powder form or transdermal 
  • Chelated forms are best (i.e.: forms of magnesium that end in “ate”)

Citrate is a better form if constipation is an issue

  • This is best for those who are not moving their bowels on a more than once daily basis.  Start low with the dose.  Mag Calm is a great brand for Magnesium Citrate.

Another form that end in “ate” is  Magnesium Glycinate which will not have much effect on stools

Magnesium oxide is not well absorbed and acts more as a laxative so it could be beneficial to use short term for bowels but this is not the form you want for daily long term use.  

Magnesium chloride best form to use for those with kidney disease. 

Magnesium l threonate can raise magnesium levels in the brain.  This is my preferred form to supplement with if you need more cognitive support, have ADHD, anxiety or depression since it is able to cross the blood brain barrier.  

  • Take magnesium with B6 as they work together.
  • Take an Epson salt bath to relax you, for stress, for sore muscles, muscle spasms. Use 1-2 cups of the salt in the bath water. When you soak in an Epson salt bath, your body will absorb the amount of magnesium that you need.  

Magnesium Orotate is known to be good for heart health.  It has also been shown to be good for endurance athletes, improving stamina.  

My favorite for overall health: Transdermal magnesium lotions and sprays for magnesium absorption via skin

o   This is my favorite way to get magnesium. My preferred brand is Ease by www.activationproducts.com  and I have this in my office for clients and you can also order direct from the company. Other sprays typically will sting when you spray them on and this can be due to  poor quality. 

o   I like transdermal also because it does not need to be digested and is great if you have digestion/assimilation/absorption issues.  (you may not even know that you do!)  It is easier to use with children since they don’t have to take a drink or swallow a pill and most don’t mind you spraying it on them.  

o   Topically can be fast acting. It can be great for PMS, cramping, restless leg and muscle spasms. Spray on the area that is giving you the pain. 

Hint: Crave chocolate around your period?  Chocolate has magnesium and your body may be trying to tell you something!

How Much Magnesium Do You Need

The RDA for magnesium is 310 to 420 mg. per day and this amount can vary depending on your age and sex.  Many experts in the health field believe that the daily amount should be closer to 600 to 900 mg. per day.  Dr. Mercola states that magnesium intake should be closer to 1 to 2 grams per day.  He feels that this higher dose is warranted due to our EMF exposure and that the increased amount of magnesium should help to lower the damage that we get daily from EMF’s.

I am more in line with Dr. Mercola and not with the RDA guidelines. If you have ever heard me speak, I mention that the RDA for vitamin C is to prevent scurvy.  (the Vitamin C RDA is 75-90 mg. which in my opinion is too low).  Thus, my assumption is that the RDA for magnesium is also too low. RDA guidelines are there to provide you the amounts needed to prevent disease.

 These are not recommendations for optimal health! This is very important!

 

Bottom Line: Decide which form is best for you and your situation.  If you need more help deciding which type you should get or which brand or if you want testing done, give me a call.  In the end, we all need magnesium, even if you have the healthiest diet.  This is because of mono crops, lack of rotation of crops and depleting the soil of magnesium.  

 

Sources

Anderson, R. Awang, D. et. al. (2000) Professional Guide to Conditions, Herbs, and Supplements.

   MA: Integrative Medicine Communications

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Gaby, A. (2006) A-Z Guide to Drug-Herb-Vitamin Interactions. NY: Three Rivers Press

Haas, E. (2006) Staying Health with Nutrition. The Complete guide to Diet And Nutritional Medicine.

   CA: Celestial Arts

https://articles.mercola.com/sites/articles/2018/01/29/how-magnesium-benefits-your-body.aspx

https://www.globalhealingcenter.com/natural-health/what-is-magnesium-orotate/

http://www.greenmedinfo.com/blog/magnesiums-importance-far-greater-than-previously-imagined

http://www.greenmedinfo.com/blog/magnesium-deficiency-symptoms-and-diagnosis

 

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page

Karen is a Board Certified Holistic Nutritionist, Certified Nutrition Consultant, herbalist and has a Masters in Social Work. She has written two books on depression. She believes in addressing the root causes of depression and not symptom management. If you or your teen has depression and either has not had success with what western health has to offer or you just want to bypass medication and seek alternative help, and are ready to make small steps to improve your outlook on life, then contact Karen for a free 15 minute "First 2 things to do if you have depression" phone consult. 303-522-0381 Karen@trufoodsnutrition.com This information provided in this article is for educational purposes only. Seek the help of your health professional before making any changes to your health and nutrition regimen.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

*