ARE YOU MAGNESIUM DEFFICIENT?

Magnesium is a vital mineral that is involved in over 300 enzymatic reactions in the body and shown to be beneficial for heart disease, brain health, hormone production, hypertension, and helps stabilize blood sugar. Magnesium is found in all bodily tissues, but mainly in the bones, muscles and brain. It’s considered the anti-stress and relaxation mineral.

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

Magnesium deficiency is an epidemic in men, women and children and especially in the elderly. Diabetics and individuals who use alcohol, caffeine, blood pressure drugs, diuretics, antibiotics, oral contraceptives and sleep meds are highly susceptible to magnesium deficiency. 

Magnesium depletion is very common due to diets high in carbohydrates, sugar, soda and processed, packaged foods. Also, individuals who sweat excessively, experience high stress lifestyle and adrenal fatigue suffer from magnesium insufficiency. On top of that, food levels of magnesium have declined drastically in recent years due to mineral depleted soil. 

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 and causes calcium deposits and arthritis. 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 revealed that the higher the intake of magnesium, the higher the level of bone mineral density. 

Magnesium deficiency is linked to causing numerous chronic health problems. 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, diabetes and hypertension. Low levels of magnesium can contribute to a heavy metal deposition in the brain that may be responsible for Alzheimer’s, Parkinson’s and MS. 

Common Symptoms and Conditions related to Magnesium deficiencies

Abnormal heart rhythms	Muscle cramps, spasms & weakness	Vertigo
Irritable bowel syndrome (IBS)	Kidney stones
Psychological stress	Persistent eye-twitching
Restless leg syndrome	Tension & migraine
Sensitivity to noises	Asthma
Anxiety, irritability & agitation	Hyperactivity / ADD
Chronic fatigue	Panic attacks
Fibromyalgia	PMS

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:

Brain function	Atherosclerosis
Arterial fibrillation	Kidney stones
Fibromyalgia	PMS
Calming the nervous system	Chronic fatigue
Cell protection from heavy metals
Reducing risk of colon cancer
Healthy aging, longevity
Muscle cramps & spasms

Food sources of magnesium include chlorophyll-rich leafy greens, seaweed, unsweetened cocoa, nuts, seeds, parsley, cilantro, avocado, fish, shrimp and wild salmon. 

Magnesium supplementation is an inexpensive and worthwhile investment. A highly-absorbed, bioavailable, chelated form of magnesium is important. These include magnesium taurate, citrate, aspartate, orotate, fumerate, threonate malate and glycinate. 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. A side effect of too much magnesium is loose stools, which can be alleviated by supplementing with magnesium glycinate.

A phosphorylated 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, after exercising 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 it’s great for relaxation before bedtime.