Is Your Body Starving For Magnesium?
Magnesium deficiency is common among the general population. This is mainly because the prevalence of magnesium in our food has decreased in the last fifty years. Aside from this disadvantage, it is lost from the body due to stress. Stress can impact the body in various ways including through negative emotions, certain foods, chemicals, physical trauma, the environment or other medical conditions.
Magnesium is an essential mineral of life and is needed to make ATP, which is the energy currency of our body. Energy is necessary to keep the body functioning. Magnesium’s role is to fuel our heart, bones, muscles, nerves, tissues and gut as well as support a healthy pregnancy. It is truly a significant mineral.
Hypomagnesemia, or low magnesium, can begin as weakness or fatigue but can escalate into neuromuscular, cardiac and nervous system disorders. In addition to stress, conditions that may bring about a state of magnesium loss include alcoholism, diabetes, Crohn’s disease, ulcerative colitis, celiac disease, short bowel syndrome, aldosteronism, hyperparathyroidism, hyperthyroidism, chronic renal failure and dialysis. In addition, the use of certain medications, such as antibiotics, chemotherapeutic agents, diuretics and proton pump inhibitors contribute to magnesium loss.
Magnesium is in many foods such as dark leafy greens, pumpkin seeds, chia seeds, black beans, almonds, peanuts, cashews, dark chocolate and edamame. Even by consuming these foods, it still may be difficult to consume sufficient amounts from diet alone. To find out if you are deficient, it is best to work with a Registered Dietitian or other healthcare practitioner to have blood work or other testing done. If you are deficient, there are several ways to restore magnesium status. Magnesium can be supplemented orally; through the mouth, or transdermally; through the skin. Studies have demonstrated that transdermal supplementation is effective because it can enter directly into the blood stream, instead of having to be absorbed by the gut first.
Forms of Magnesium
1. Magnesium Sulfate
Magnesium sulfate is highly absorbable through the skin. It has been shown to have positive effects on multiple health conditions such as constipation, prevention of seizures in eclampsia/preeclampsia, acute nephritis, cardiac arrhythmias from hypomagnesemia and healing of minor cuts or bruises. Magnesium sulfate is usually given in hospital settings, but you can also obtain it from Epsom Salt baths or Epsom Salt foot soaks. A study was performed with 19 subjects who were treated with Epsom Salt baths to assess magnesium absorption. The subjects experienced full-body baths, with temperatures from 50-55 °C, for 12 minutes in a solution containing magnesium sulfate. After repeating the baths for a 7-day period, it was found that 16 of 19 subjects showed an increase in magnesium in the plasma. It was hypothesized that individuals who did not show an increase in magnesium levels were likely excreting the excess because their bodies already had adequate amounts.
How to Make a Magnesium Bath at Home
1. 2 cups Epsom Salts
2. 1 cup baking soda
3. Tub filled with very warm water
4. Relax and enjoy
*Magnesium from Epsom Salts should be absorbed topically, NOT orally.
2. Magnesium Chloride Oil
Magnesium oil is a lesser known, yet highly effective way of raising magnesium status in the body. A study was done with 9 participants over a 12-week period to assess the effects of magnesium oil on the body. The treatment included 20 sprays of magnesium oil as well as a 20-minute foot bath utilizing 100 mL of magnesium oil, daily. After a 12-week trial period, a hair analysis test was conducted in order to assess the effects of the magnesium. The results showed that 8 out of 9 subjects effectively raised magnesium status by up to 262%. (Of note, one patient did not complete treatment, which is the probable cause for his or her unsuccessful result).
*Magnesium from Magnesium Chloride Oil should be absorbed topically, NOT orally.
3. Oral Supplementation
1. Magnesium Glycinate: A highly absorbed form that many tolerate well. It may be helpful in relaxing the body, improving sleep, improving anxiety and decreasing nerve pain.
2. Magnesium Malate: A highly absorbable form that helps improve energy levels and muscle pain.
3. Magnesium Taurate: A form that may be especially beneficial in supporting heart function.
4. Magnesium Threonate: A form that may help with anxiety and mental conditions.
5. Magnesium Oxide: A poorly absorbed form that I do not typically recommend.
Selecting The Right Magnesium:
I recommend selecting brands that list as few ingredients on the label as possible. For dosage, the recommended daily allowance (RDA) for adults 19+ is 400-420 mg for men and 310-320 mg for women. Dosages may increase or vary depending on present conditions and disease states. Always consult your healthcare practitioner for guidance on dosages.
Wrap Up
Magnesium is a necessary mineral in order for the body to function and thrive. It is also extremely notable that magnesium can assist in raising calcium, potassium, vitamin D and also with managing iron. Everyone reacts differently to supplementation, so speak with a registered dietitian or other licensed healthcare practitioner to find out which methods may be right for you. Generally speaking, after implementing a change, you should have your magnesium status assessed 4-6 months afterward to monitor progress. Magnesium supplementation is generally a safe and effective way to correct deficiencies and assist the body in functioning the way that it was designed to.