Are You Low in Magnesium? Benefits of Magnesium

Magnesium is a powerful anti-stress, anti-anxiety and relaxation mineral. It’s involved in over 300 enzymatic reactions in the body necessary for heart health, brain function, hormone production, muscle activity, blood sugar stabilization, bone formation, blood pressure regulation, metabolism of protein, carbs and fats, and numerous other functions for optimal health.

Magnesium is found in all bodily tissues, but mainly in the bones, muscles and brain. It enhances brain plasticity and increases the number of synapses in the brain, thereby boosting the speed of brain transmissions by 160% and increasing memory recall by a whopping 56%!

Magnesium also plays a critical role in happiness. Magnesium deficiency alters the gut microbiome and leads to depressive-like behavior.

Magnesium takes part in the transmission of hormones such as insulin, thyroid, estrogen, testosterone, DHEA, and neurotransmitters such as dopamine, serotonin, catecholamines, GABA, and minerals and electrolytes.

An estimated 80 percent of individuals are deficient in magnesium. Deficiency is an epidemic in men, women and children alike, and especially in the elderly. Excess body fat, insulin resistance, type 2 diabetes, high stress lifestyles, consuming excessive alcohol, sugar, caffeine and coffee increase the likelihood of magnesium deficiency. Also, many common prescription and OTC drugs are known to deplete magnesium, including certain oral contraceptives, antacids, diuretics, hypertension drugs, antibiotics, and OTC and Rx sleep meds.

Food levels of magnesium have declined drastically in recent years due to mineral depleted soils. The Standard American Diet (wheat, sugar, carbs, soda, caffeine, alcohol, factory-farmed meat and dairy products, GMOs, processed foods) is essentially devoid of any magnesium and these very items deplete magnesium from the body. For every molecule of sugar consumed, it takes 54 molecules of magnesium for your body to process it!

Individuals who sweat excessively, drink fluoridated water, use fluoridated toothpaste, take pharmaceutical and OTC medications, experience high stress lifestyles and have depleted adrenals suffer from magnesium insufficiency. When we think of stress, we often think of emotional stress, but certain inflammatory foods, lack of sleep, over-exercising, even loud noises can create stress on the body and cause magnesium levels to decline. Low magnesium status is directly associated with an increased risk of metabolic syndrome, type 2 diabetes and cardiovascular disease.

A healthy functioning digestive system is necessary for proper absorption of magnesium from the diet. Irritable bowel syndrome, leaky gut, Candida and other gut disorders can severely limit the amount of magnesium that the body will be able to absorb. Malabsorption of magnesium can lead to anxiety, ADHD, panic attacks, hypertension, fungal and bacterial infections, PMS and many other physical and mental ailments.

Individuals often think they’re deficient in calcium, when in reality it’s magnesium they’re deficient in. Magnesium is a synergist for calcium and vitamin D absorption. No matter how much vitamin D you take, your body cannot properly use it if you’re deficient in magnesium. And, without adequate magnesium extra calcium collects in the soft tissues instead of bone causing calcium deposits and arthritis. Magnesium is critical for heart health, as excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death.

Magnesium deficiency is responsible for many chronic health problems and diseases including osteoporosis and metabolic disorders that increase the risk of developing cardiovascular diseases and diabetes.

In two separate studies published in the American Journal of Clinical Nutrition, magnesium deficiency was found to be associated with abnormal bone calcification. Both studies reported that the higher the intake of magnesium, the higher the level of bone mineral density.

Circulating and dietary magnesium are inversely associated with cardiovascular risk. Insufficient levels of magnesium increase inflammation and exacerbate age-related diseases such as cardiovascular disease, cognitive dysfunction, diabetes and hypertension. Low levels of magnesium can contribute to heavy metal accumulation in the brain that may be responsible for Alzheimer’s, Parkinson’s and MS. Depression and anxiety are also linked to a magnesium deficiency. Magnesium can act at the blood brain barrier to prevent the entrance of stress hormones making magnesium a necessary component for the release and uptake of serotonin by the brain cells.

Common Symptoms & Conditions Linked to Magnesium Deficiency

Abnormal heart rhythms	Anxiety, irritability & agitation	Alcoholism
Chocolate cravings	Chronic fatigue. Fibromyalgia	Asthma
Diabetes & insulin resistance	Hormone imbalances (low testosterone & GH)	ADHD / ADD
Irritable bowel syndrome (IBS)	Inflammation & tissue injury	Insomnia
Numbness & tingling	Muscle cramps, spasms & weakness	Panic attacks
Psychological stress	Kidney stones & gall stones	PMS
Restless leg syndrome	Persistent eye-twitching	Vertigo
Sensitivity to noises	Tension & migraine headaches	Hypertension
Depression	Constipation	Low energy

Routine blood testing is not an accurate or effective marker to detect magnesium levels since less than two percent of magnesium is in the blood. The majority of magnesium, 99% is in the cells and in the fluid around the cells, in muscle and in the bone. Lab values that are within normal limits give a false sense of security of the actual magnesium status.

Magnesium is beneficial for……

Adrenal fatigue; Low energy	Depression	Headaches
Brain & cognitive function	Calming the nervous system	Atherosclerosis
Healthy telomeres	Cell protection from heavy metals	Chronic stress
Type 2 diabetes	Fibromyalgia and Chronic Fatigue	Kidney stones
Arterial fibrillation	Hypertension and Heart disease	Osteoporosis
Constipation	Reducing risk of colon cancer	PMS
Hormone imbalances	Healthy aging, longevity	Insomnia
GI dysfunction	Muscle cramps & spasms	Detoxification

Food sources of magnesium. The highest source of magnesium is found in dark, chlorophyll-rich leafy greens, especially chard, spinach, kale, collard and mustard greens. Other food sources of magnesium include kelp and seaweed, unsweetened cacao, nuts, pumpkin seeds, cooked spinach, squash, celery, parsley, cilantro, nettles, avocado, bell peppers, bone broth and unprocessed sea salt.

Magnesium supplementation is an inexpensive and worthwhile investment to include in your supplemental arsenal. A highly-absorbed, bioavailable, chelated form of magnesium is important. These include magnesium taurate, citrate, aspartate, orotate, fumerate, glycinate, malate and threonate (also a wonderful brain nutrient). Magnesium oxide is a non-chelated, lower quality form of magnesium that is poorly absorbed.

Although the RDA recommends 300-400mg/day, most individuals benefit from 400-1000mg/daily or up to bowel tolerance. Excess magnesium is excreted in the urine and stool. A side effect of too much magnesium is loose stools, which can be alleviated by supplementing with magnesium glycinate.

A phosphorylated form of B-6 taken with magnesium can be helpful since the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.

Supplementing with magnesium is best taken between meals or before bedtime when little or no fat is present in the gut (fat binds to magnesium and prevents absorption). Individuals with kidney disease or heart disease should consult with their doctor prior to supplementing with magnesium.

Also beneficial is soaking in a tub with 4-6 cups of Epsom salts (magnesium sulfate). The magnesium is absorbed through the skin and is helpful for soothing sore muscles and inducing muscular relaxation before bedtime.

Alternatively, magnesium chloride, a topical transdermal form of magnesium oil is easily assimilated and metabolized by the body. Apply behind the knees or the inner arms before bedtime or apply directly to inflamed areas.

Trouble sleeping? Magnesium is my go-to nutrient. My before bedtime magnesium cocktail consists of 450-600mg magnesium glycinate or orotate, one teaspoon magnesium threonate (one of my favorite brain nutrients), and three pumps of topical magnesium oil. Sleepy smile More sleep tips here.

Read more about the importance of magnesium in The Power of 4 and Fat Loss Revolution.

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