Magnesium: Why It’s Essential and How to Make Sure You’re Getting Enough
Magnesium.
Magnesium is an essential mineral and it’s readily available over the counter. But do we really need it? What is it used for, and are all forms of magnesium the same? These are important questions to consider before deciding to take a magnesium supplement.
So, what is the verdict – what do we know about how critical magnesium is?
…. Every single cell in the body contains magnesium and needs it to function, any action that involves contraction, relaxation or a combination of both, needs magnesium to do it! There are over 300 known actions in the body that depend on magnesium, and this is likely an incomplete count. Some of the essential functions it supports include:
· Contraction and relaxation of your muscles – needed when we are working, exercising resting and yes sleeping!
· Calming the nervous system
· Sending and receiving nerve signals
· Regulating blood pressure and maintaining a steady heart beat
· Keeping the immune system strong
· Supporting blood sugar regulation
· Energy production
· Reproduction and hormone balance
· Healthy bones and teeth.
As you can imagine, magnesium is essential for many vital functions in the body, and it’s also a significant factor in disease prevention and overall health.
While magnesium is found in many whole grains, nuts, seeds, beans and green vegetables; the amounts we typically consume in a single meal or even a day often fall short of what’s needed to maintain a healthy lifestyle.
On top of this, several factors can deplete magnesium levels, including:
· Stress
· Anxiety and pressure on our mood
· Exercise
· A diet high in processed foods, and sometimes the opposite, a diet low in carbohydrates- that is a diet low in grains, and root vegetables
· Some medications; including the oral contraceptive pill, proton pump inhibitors such as simple antacids, and antidepressants ….
· Mineral depleted soils
· Excess calcium intake
· Digestive-related issues
· Difficulties with blood sugar control
· Alcohol consumption, soft drinks, carbonated drinks, coffee, even demineralized water!
Despite its many benefits, most people don’t get enough magnesium in their diets. It’s projected that at least 75% of folks don’t get enough magnesium in their diets (320mg per day for women, 420mg for men), and this can have tremendous, far-reaching consequences.
And what we can sometimes see, when we’re not getting enough magnesium….
Early signs of magnesium deficiency in your body can include...
• Loss of appetite – nausea and vomiting also
• Headaches
• Difficulty sleeping – difficulty getting to sleep, frequent waking or waking unrested
• Cramps & restless legs
• Delayed exercise recovery
• Decreased concentration and focus
• Feeling depressed, stressed out, anxious or worried
• Fatigue and weakness – reduced energy
• Elevated blood pressure
And when magnesium levels are low, your body starts drawing it from your bones and muscles. As a result, magnesium deficiency can lead to decreased bone mineral density, reduced muscle mass and strength, and impaired fat burning capacity over time.
With all this said, how do you really know if you’re getting an adequate supply or coming up short?
Fact is that …due to the difficulty with determining magnesium status in your tissues, there's really not an easy way or even a lab test today that will provide an accurate assessment. Partly, because only about 1% of the magnesium in your body is distributed in your blood, and over 50% is stored in your bones. Many studies have shown the therapeutic benefits of magnesium, particularly in areas like sleep quality, concentration, exercise recovery, headache prevention, management of PMS, fertility for both men and women, blood pressure management and more. It is important to remember that magnesium needs other nutrients like Vitamin D, Vitamin B6 and fermentable fibre to increase the absorption and availability of Magnesium. There is often more than just one nutrient needed to maintain health and balance in all systems. Consulting with your health profession is important to help ensure what is right for you.
But enough of the lists and potential’s relating to magnesium deficiency.
What can we do for ourselves with regard to keeping our magnesium levels up and available:
Simply, MUNCH on MAGNESIUM:
10 foods to include that are rich in magnesium:
· Banana’s
· Brown Rice
· Pumpkin seeds
· Avocado
· Black beans
· Figs
· Quinoa
· Almonds
· Dark chocolate
· Spinach, chard or silver-beet
As we mentioned earlier, Magnesium, the fourth most abundant mineral in the body, it is intricately involved in more than 300 metabolic reactions in the body, and it is an essential player in bone metabolism, nerve transmission, heart function, neuromuscular conduction, muscular transmission, vasomotor tone, blood pressure, and blood glucose metabolism, fertility and more.
And in the lists above, many of the symptoms are pretty general and can result from a variety of different conditions; so if you suspect you’re low in magnesium, it is recommended that your first course of action is to consult with a healthcare professional.
And with this there are steps you can take yourself to help your body get a better supply……
“Foods Rich in Magnesium”
and expanding your Diet, ….. Generally speaking, the best sources of magnesium are unrefined (whole) grains, dark leafy greens, nuts, seeds, legumes, and tubers.
The recommended daily intake of magnesium for women is 320mg per day, and for men, it’s 420mg per day. There is quite a bit of debate, however, as to whether or not these amounts are ideal, as optimal levels of magnesium and the other factors that affect magnesium absorption. For example we know that magnesium needs Vitamin D, vitamin B6 and fermentable fibre to enhance its absorption and action in the body.
Be that as it may, these dietary targets can be a good starting point.
Here’s a glimpse of selected foods sources and their respective magnesium content (USDA Food Composition Database):
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Although the list of food sources above isn’t exhaustive, the numbers don’t lie: It’s clear that, for the most people, it can be a challenge to get enough magnesium through whole foods alone. That’s why, for many people, a high-quality magnesium powder can be significant in supporting health and wellness.
Making a MAGNESIUM OIL RUB!
But first up just to set facts straight – Magnesium oil isn’t actually an OIL! It’s a water based solution of magnesium chloride. It’s oily feel comes from the high concentration of magnesium, not actual oil.
Ingredients to make100g
· 50% | 50g distilled water
· 50% | 50g magnesium chloride
· Optional: A few drops of essential oil (e.g. lavander) for additional soothing/sleep aid effects. If adding essential oil you will need to shake before use.
Method – simply : Weigh water in a glass jug, Add the magnesium chloride, Allow the magnesium chloride to dissolve. Stir & pour into a bottle, and you are done. (In this recipe I use a 100ml amber bottle with a mister closure)
To use: Shake well before use. Spray onto sore muscles, or the soles of your feet before bedtime or as needed for relaxation. Avoid spraying on broken skin or near the eyes.
Storage - Store the bottle in a cool dry place away from direct sunlight
NB: This recipe makes 100g of magnesium chloride spray, of a 50:50 ratio – it is recommended that if using for children you start with a more diluted solution - a lower concentration, of about 10% Magnesium chloride for children or those with skin sensitivities is recommended to begin with then gradually build up the concentration to an intensity tolerated comfortably – never more than 50:50.
SOAKING IT UP
Having a good soak in a bath with Epsom Salts (100% Magnesium Sulphate) – cheap as chips from the supermarket and easy if you have a bath of course! They even have some recipes for enhancing the relaxing effect on the back of the packet, which add to the experience if you can be bothered – either way you will absorb and get some enhanced action from the magnesium you absorb this way – so long as you don’t soak for more than 20 minutes – important fact! Works a bit like osmosis – body draws it in but once the cells reach maximum carrying capacity (generally after 20 minutes) they will open up again and let it go, and the absorption leaches back into the bath water J
How good is that though, 20 minutes soak in an Epsom salts bath can help you relax and promote a blissful sleep J J ;-)
And then there is supplementation
SUPPLEMENTATION …. A simple guide ……
Ideally consulting with your health care professional and looking at the whole picture is how you get the right supplement, but in the interests of general self-care, prevention and health maintainanence choosing your over the counter Magnesium supplement wisely can make all the difference. Here’s some tips to consider ……
“High-quality” is the absolute key when deciding on a magnesium supplement. There's such a wide-variety of options available to you, it can not only be confusing, but certain supplement combinations can affect the absorption and bioavailability of the magnesium nutrient. Ultimately creating the difference between an expensive pretense or something that is actually going to make a difference.
Plus, to add a bit more confusion, there's no such thing as a 100% magnesium supplement. Magnesium must be bound to another ion and that substance can affect magnesium's absorption and bioavailability. Some factors to consider when looking at over the counter Magnesium supplements
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Magnesium supplement |
Characteristics |
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Magnesium glycinate |
A chelated form of magnesium that tends to provide effective levels of absorption and bioavailability |
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Magnesium oxide |
A non-chelated form of magnesium bound to an organic acid or fatty acid. Contains up to 60% elemental magnesium and has stool-softening properties. |
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Magnesium chloride / Magnesium lactate |
Contains only about 12% elemental magnesium but tends to have better absorption capabilities than magnesium oxide which has 5 times the magnesium. |
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Magnesium sulfate / Magnesium hydroxide |
These are typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Since magnesium hydroxide can have up to 42% elemental magnesium, caution is required here not to take too much. |
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Magnesium carbonate |
This form of magnesium has antacid properties and can contain from 29-45% elemental magnesium. |
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Magnesium taurate |
This contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind. Taurine being a critical amino acid in the neurological and cardiovascular systems. |
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Magnesium citrate |
This is a form of magnesium with citric acid which has mild laxative properties. This can contain up to 16% elemental magnesium. The citrate makes it bioavailable and supports effective absorption. A good quality Magnesium citrate without synthetic excipients is well tolerated and used by the body. |
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Magnesium stearate |
Magnesium stearate Is not a source of magnesium to help boost your bodily supply is a chalk-like lubricating compound used to prevent supplements from sticking together during the manufacturing process |
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Magnesium threonate |
This newer, emerging type of magnesium supplement has shown great promise in absorption, as well as potential tissue and cell membrane penetration. |
If you're taking a supplement, make sure it's a high-quality food-based supplement that does not contain potentially harmful fillers and additives
This information is all generic in nature. Please contact your healthcare practitioner for guidance regarding your individual condition and specific symptoms, before embarking on supplementation to support your management or recovery from any specific health challenge. Vitamin and nutrient supplementation should not replace a balanced diet, and will not work without relevant lifestyle changes. Please talk to your health care professional
References available on request
