Why Is Magnesium Such an enormous Deal?
Magnesium is liable for over 300 biochemical reactions within the body and impacts vital sign , metabolism, immune function, and lots of other aspects of health.
Some experts claim that magnesium deficiency is that the single largest ill health in our world today.
Why Is Magnesium Deficiency So Widespread?
There are many reasons that deficiency is so widespread in times (even though it wasn’t within the past).
Depleted soil conditions mean that plants (and meat from animals that prey on these plants) are lower in magnesium. Use of chemicals like fluoride and chlorine within the water system make magnesium less available in water since these chemicals can bind to magnesium.
Common substances that a lot of folks consume daily, like caffeine and sugar, also deplete the body’s magnesium levels…
In other words, the lucky (but small) percentage of the population that lives near the ocean (a good source of magnesium) and eats foods grown in magnesium-rich soil, drinks magnesium-rich water, and doesn’t suffer from stress or consume sugar or caffeine could be ok… but the remainder folks might need some additional magnesium.
ou could be Magnesium Deficient If…
Risk factors for low magnesium vary, but here are some clues that you simply might need more magnesium:
- You’re a sugar addict.
- you're taking calcium supplements.
- You drink soda and other sugary drinks.
- you think or are diagnosed with disorder or other digestive disorders like Crohn’s disease.
- You consume tons of processed foods and traditional dairy.
- you've got a softener or city water.
- you've got Type 2 diabetes.
- You avoid green vegetables, leafy greens, and other magnesium-containing foods.
- you're an older adult, and/or take certain prescription medications.
- You eat food grown in depleted soils. (Uh, just about everyone!)
- Calcium = Fuel on the hearth
From my research, I’m convinced that excess calcium may be a large a part of this magnesium deficiency epidemic which it contributes to numerous health issues.
Here’s why…
While we don’t get enough magnesium, many folks get an excessive amount of calcium. Calcium is added to several processed foods, dairy or dairy alternatives, and even fruit juice .
When calcium levels within the body become too high, calcification can occur. sense , but there’s one big reason why this happens…
Each cell within the body features a sodium/potassium pump that regulates the balance of minerals inside and out of doors the cells.
Magnesium deficiency keeps this pump from working correctly. With an excessive amount of calcium, the ratios are skewed, and therefore the pump allows an excessive amount of calcium into the cells. When there's insufficient magnesium, even more calcium is allowed into the cells.
Many nutrients inherit play within the calcification equation, like vitamins K and D, but the most important factor for over-calcification is lack of magnesium.
Magnesium Deficiency Symptoms
Due to the importance of the right calcium/magnesium ratio within the body and therefore the function of the sodium/potassium pump, magnesium deficiency can lead to:
- 1. Calcification of the Arteries
Though this is often not (hopefully) the primary symptom of magnesium deficiency, it are often one among the foremost dangerous.
Calcification of arteries from low magnesium levels can cause coronary problems like attack , coronary failure , and heart condition . Magnesium’s ability to stop over-calcification is one reason why the Framingham Health Study found that consuming enough magnesium correlated with a lower risk of coronary heart condition .
In fact, half all attack patients receive injections of magnesium chloride to assist stop the blood coagulation and calcification.
- 2. Muscle Spasms and Cramps
This was my most noticeable symptoms of magnesium deficiency. even as calcification causes stiffening of the arteries, it can cause stiffening of muscle tissue also , resulting in cramps and spasms.
I had horrible leg cramps during one among my pregnancies. Potassium didn’t help in the least , but magnesium fixed the matter almost instantly (which is sensible in light of the sodium/potassium pump).
Interestingly, muscle weakness caused by low potassium levels is linked to low magnesium (as explained during this American Family Physicians report) and adequate levels of 1 helps the opposite .
- 3. Anxiety & Depression
There is tons of research showing that magnesium deficiency can have an incredible impact on psychological state . Psychology Today explains one possible reason:
Magnesium hangs call at the synapse between two neurons along side calcium and glutamate. If you recall, calcium and glutamate are excitatory, and in excess, toxic (link is external). They activate the NMDA receptor. Magnesium can sit on the NMDA receptor without activating it, sort of a guard at the gate. Therefore, if we are deficient in magnesium, there’s no guard. Calcium and glutamate can activate the receptor like there's no tomorrow. within the future , this damages the neurons, eventually resulting in necrobiosis . within the brain, that's not a simple situation to reverse or remedy.
- 4. High Blood Pressure/Hypertension
This is perhaps one among the foremost well-studied areas of magnesium deficiency. A Harvard study of over 70,000 people found that those with the very best magnesium intake had the healthiest vital sign numbers.
A follow-up meta-analysis of obtainable studies showed a dose-dependent reduction of vital sign with magnesium supplementation.
A University of Minnesota study showed that the danger for hypertension was 70% lower in women with adequate/high magnesium levels.
- 5. Hormone Problems
I personally saw the consequences of low magnesium in my hormone levels. the upper the estrogen or progesterone levels during a woman’s body, the lower the magnesium (pregnancy anyone?)
This is also a part of the rationale why pregnant women experience more leg cramps and ladies notice more of those muscular type complaints and PMS within the last half of their cycles when progesterone/estrogen are tanking and magnesium is depleted.
Muscle cramps associated with the cycle also can be associated with magnesium levels. Dr. Carolyn Dean, author of the book The Magnesium Miracle, often recommends that ladies with bad PMS and cramps take magnesium early in their cycles before the symptoms begin.
- 6. Pregnancy Complaints
Related to the hormone problems above, magnesium levels can drastically affect pregnancy health and mood. I noticed this I had tremendously less nausea during pregnancy once I supplemented with transdermal magnesium.
Magnesium is additionally often wont to help with pregnancy-related hypertension and muscle cramps, to assist keep off preterm labor and to alleviate headaches.
I personally always stuck to transdermal magnesium during pregnancy since it didn’t cause digestive disturbances, a minimum of until I found the brand of oral supplement I now take (see below for both).
- 7. Sleep Problems
With all of the above symptoms of deficiency, it is sensible that magnesium would have a drastic impact on sleep, but the impact is usually immediately noticeable when an individual starts taking magnesium.
Dr. Mark Hyman calls it the last word relaxation mineral. Magnesium helps relax the body and therefore the mind, which both contribute to restful sleep.
Additionally, magnesium is required for correct function of the GABA receptors within the brain, and GABA is that the neurotransmitter that permits the brain to transition to a restful state.
- 8. Low Energy
Magnesium is required within the reactions that make ATP energy within the cells.
Let’s flashback to freshman biology for a moment . ATP or ATP is that the main source of energy within the cells and it must bind to a magnesium ion so as to move .
In other words, without magnesium, you literally won’t have energy on a cellular level. This shows up as fatigue, low energy, lack of drive, and other problems.
- 9. Bone Health
Calcium is usually considered the foremost important mineral for bone health, but it seems that magnesium is simply as important (or even more so!)
In cases of magnesium deficiency, the bones suffer in multiple ways:
vitamin D Absorption: Magnesium is required for vitamin D to show on calcium absorption. this is often why it's also important to urge enough magnesium when taking vitamin D (or magnesium levels can become even more depleted.)
Proper Calcium Use: Magnesium is required to stimulate the hormone calcitonin which pulls calcium out of the muscles and soft tissues and into the bones. This helps explain why magnesium helps lower the danger of attack , osteoporosis, arthritis, and kidney stones.
- 10. Other Mineral Deficiencies
Many vitamins and minerals work synergistically and magnesium may be a workhorse on this list. it's needed for correct utilization of calcium, potassium, vitamin K, vitamin D, and lots of other nutrients.
By using magnesium externally, or transdermally (meaning “across the skin”) the body can absorb what's needed without absorbing to much. it's almost like soaking in an Epsom salt bath or within the ocean.
Magnesium Deficiency: the answer
Though the symptoms seem ominous, magnesium deficiency is really a comparatively simple deficiency for the body to resolve with the proper sort of magnesium.
Many of the magnesium supplements on the market are pills or solutions taken internally. These are often effective, but also can cause digestive disturbances or stress the kidneys.
Also, experts estimate that magnesium absorption within the gastrointestinal system ranges from 20-55%, counting on the source, meaning that half or more of the magnesium leaves the body as waste.
Current research shows that a mixture of oral magnesium (if the proper form) and topical magnesium is best for enhancing low levels.
Oral Magnesium Supplement
This magnesium supplement is that the just one i exploit because it is clinically proven to possess a high rate of absorption (85%) and a slow-release delivery. It’s formulated to attenuate digestive upset and also contains B vitamins. (I love it such a lot I reached bent them and that they offered a tenth discount for Wellness Mama readers with the code wellness10.)
Dietary Sources of Magnesium
Other real-food dietary sources of magnesium include:
bittersweet chocolate (this is one reason we girls often crave it)
nuts and seeds, especially pumpkin seeds and almonds (soak first if possible)
avocados
bananas (hmm, I’ll pass)
leafy greens like spinach and chard
see below for more ideas!
- Topical Magnesium Oil
My other secret weapon is topical magnesium. (I share what it did on behalf of me during this podcast episode.)
A solution of magnesium are often sprayed on the skin and therefore the body can absorb what's needed at a way faster rate. The magnesium moves directly into the blood and tissues, replenishing the body’s needed magnesium stores more quickly and bypassing the kidneys.
I’ve shared my recipe for homemade magnesium oil (topical magnesium) and you'll also do this Magnesium Lotion.
- What I Do
I now use this transdermal magnesium every day and use it on my children. Dr. Mark Hyman of the Cleveland Clinic recommends up to 1,000 mg/day for adults and 4-500 mg/day for teenagers . We get this amount using the magnesium spray everywhere our bodies each night before bed.
In addition, I take this MagSRT supplement orally with food and check out to consume magnesium-rich foods from organic sources with good soil quality.