Magnesium is considered the second-most abundant mineral in the body. It is a cofactor for 728 enzyme systems and biochemical reactions in the body such as muscle and nerve function, blood pressure regulation, protein synthesis, control of blood glucose levels and keeping our bones strong. Magnesium is often thought to be key in preventing high blood pressure, heart disease and diabetes. Magnesium catalyzes most of the chemical reactions in the body, and is responsible for cellular functions, with the most important one being the making of energy. There are 8 steps to making energy molecules in the body and magnesium is imperative to six of them. Energy in the sense of enabling the bronchial muscles to help you breathe, allowing your heart muscle energy to pump blood through your body to keep you alive, magnesium is directly related to your muscle and nerve function. It also plays an important role in maintaining electrical charges in our cells, responsible for the actions of relaxation and contraction of our nerves and muscle tissue.
Calcium contracts muscles in the body and magnesium relaxes them. So, in this calcium rich, magnesium deficient world there are so many health issues that lead back to magnesium deficiency. Your muscles are in a constant stressed tight state when your calcium levels are high and your magnesium levels are low. This affects thing like blood pressures, normal heart function and sleep patterns, you may cause you to experience daily headaches or suffer from migraines.
“The definition of magnesium deficiency seems simple, but it is complicated by the lack of available clinical tests for the assessment of magnesium statues. Ideally, we would define magnesium deficiency as a reduction in the body’s magnesium content. Tests should be available to identify which tissues are deficient and the state of magnesium in these tissues. Unfortunately, this definition is incompatible with current technology.”
~DR. Ronald Elin of the Department of Pathology and Laboratory Medicine, University of Louisville
Magnesium deficiency is often hard to recognize because it’s symptoms are not unique to lack of magnesium and are often miss-diagnosed as other ailments when just treating the symptoms and not getting to the root cause of them. People with low levels of Magnesium are more prone to adverse conditions such as kidney stones, high blood pressure, heart disease, swollen gums, insomnia, premenstrual syndrome, menstrual cramps, hair loss and cancer.
Magnesium plays an active role in transportation of potassium and calcium ions across cell membranes. This process is important to muscle contraction, normal heart rhythm and impulse conduction. It’s required for the synthesis of DNA, RNA and glutathione (antioxidant). Magnesium is also required for energy production, oxidative phosphorylation and glycolysis, cellular replication, lipid synthesis and protein formation.
Magnesium is not easily absorbed, it is often attached to a transporting substance like magnesium oxide, magnesium citrate or magnesium lactate. Finding quality magnesium that does not give you a laxative effect can be quite a challenge in today’s market. Quality depends on its bioavailability. Bioavailability refers to the amount of magnesium in the supplement that can be absorbed by the digestive system.
Per Dr. Dean:
- Follow your magnesium levels with a magnesium RBC (Red Blood Cell) test which can be purchased online for $49 at Requestatest.com.
- The range of the average person is 4.2 – 6.8 which is considered a common normal range because they test the general population and put you on a bell curve and the general population is magnesium deficient. You want to be out of range from 6.0 to 6.5 at that range you are at optimal health levels. If you are taking magnesium pills and your test comes out well below the 6.0 range then you’re not saturated and this means that you’re not absorbing your magnesium and you need to find a new supplement that has a higher bioavailability.
Signs and conditions related to magnesium deficiency
- High blood pressure
- Loss of appetite
- Cluster headaches
- Premenstrual syndrome
- Cravings for sugar
- Chronic Fatigue
- Short temper
- Easily stressed out
- Restless sleep
- Mental confusion
- Blood Pressure
- Calcium deficiency
- Potassium deficiency
- Chronic fatigue
- Parkinson’s disease
- Muscle Cramps and Spasms (tetany)
- Hyperactive reflexes
- Muscle Cramps
- Attention Deficit Disorder (ADD)
- Restless Leg Syndrome (RLS)
In pregnant woman (baby can be born magnesium deficient)
- High blood pressure
- Poor fetal growth
- Infant mortality
- Premature uterine contractions
- Muscle twitching,
- Poor memory
- Loss of appetite
In infants and children
- Muscle Cramping (often thought to be “growing Pains”)
- Growth retardation
- Failure to thrive
Foods that contain Magnesium
- Blackstrap Molasses
- Legumes, Lima Beans
- Raw Seeds
- Raw Nuts, Hazelnuts, Almonds, Peanuts,
- Sprouted Whole grains
- Food containing dietary fiber
- Some fish (almost all fish are now contaminated with radioactive waste due to the nuclear power plant disaster Fukushima)
Benefits of taking Magnesium
- Restful sleep
- It nourishes and feeds our immune system to keep it strong
- Magnesium is essential for muscle and nerve health. It helps the muscle to relax when they are sore and helps them contract during activity. All athletes and physically active people need to keep their magnesium levels up for optimal performance
- Magnesium helps regulate gut bacteria by assisting the body in absorbing other minerals like zinc and potassium
- Magnesium controls inflammation in the body. People that have low magnesium levels may experience more inflammation leading to high blood pressure, high blood sugar, heart disease and cancer
- Magnesium helps regulate our blood sugar levels
- Magnesium helps to maintain a health blood pressure; it also helps lower high blood pressure along with a clean diet and exercise
- Magnesium Helps reduce the risk of osteoporosis. Woman over the age of 45 should get their magnesium levels check and supplement to maintain healthy levels.
- Magnesium helps the body metabolize carbohydrates after a meal (this is what insulin does) if you are a diabetic this can help you get off insulin.
- Keeping your magnesium levels high helps, you avoid your risk of type II diabetes.
- Magnesium helps to eliminate toxins from your body acting as a powerful antioxidant.
Fun Facts about Magnesium
- Magnesium, Calcium Orotate, Vitamin D-3 and Vitamin K2 all work synergistically with one another so make sure you get an adequate amount of each in your daily diet or through safe quality supplements.
- Magnesium works best when taken with Calcium Orotate in equal amounts.
- The recommended daily dose of calcium and magnesium is 700 milligrams of each.
- The heart holds the highest concentration of Magnesium in the entire body.
- More than 3 caffeinated drinks a day or more than 7 alcohol drinks a week will dramatically deplete your magnesium.
- Magnesium helps regulate calcium metabolism, contributing to bone formation.
- An adult body contains approximately 25g magnesium, with 50% to 60% present in the bones and a large majority of the remainder in soft tissue.
- We sweat out a lot of our magnesium when we sweat and often people replace this with Gatorade (salt, sugar and chemicals) instead of supplementing with magnesium.
- Nursing mother ‘s who take a calcium/magnesium supplement have been shown to increase milk supply during menstruation and helps infant/baby have healthy sleep patterns.
- Magnesium raises the solubility of calcium in urine, preventing the formation of kidney stones.
- An estimated 80 percent of Americans are deficient in magnesium.
- Magnesium helps digest fats, carbohydrates and proteins.
- The appropriate ration of calcium to magnesium is 1:1 not 2:1 as you will often see in poor quality supplements.
- Consuming alcohol increases the amount of magnesium in the urine (60% of alcoholics are magnesium deficient).
Types of Magnesium
- Magnesium Orotate – Magnesium orate is magnesium salt bound to orotic acid. It’s the most easily absorbed form of magnesium (highest bioavailability) Magnesium orotate has specific benefits for the heart and aids in gastrointestinal support. Both plants and animals use Orotate to create RNA and DNA.
- Magnesium Glycinate – This form of magnesium is a chelated form having high concentration and high bioavailability making it an adequate supplement for people correcting a deficiency.
- Magnesium Threonate – This a newer type of magnesium supplement that seems promising since it is said to penetrate the mitochondrial membrane.
- Magnesium Chloride – This form of magnesium has moderate concentrations of 12% and high bio-availability especially when compared to magnesium oxide. Magnesium chloride has many uses, commonly found in paper manufacturing, several types of cement and fireproofing agents as well as magnesium supplements. Magnesium spray is made when you melt magnesium chloride flakes with distilled water. You can use this as a topical application of magnesium or soak in a bath with magnesium sulfide flakes and Bentonite clay (if your bath water if not filtered, the clay neutralizes the heavy metals in tap water).
- Magnesium Lactate – Derived from the salt of lactic acid, often added to food and beverages as an acidity regulator. Most commonly used for treating digestive issues, (indigestion, upset stomach) and heartburn. Magnesium lactate has moderate concentrations and high levels of bioavailability. People with kidney disease or kidney-related problems should avoid this type of magnesium.
- Magnesium Amino Acid Chelate – The best chelated amino acid form of magnesium is aspartate or arginate. This is a mineral form of magnesium containing an ion of magnesium oxide connected to another form of amino acid mixture.
- Magnesium Citrate – Having a lower concentration and a 90% level of bioavalibity this magnesium is derived from the magnesium salt of citric acid. Magnesium citrate increases water in the intestines. This type of magnesium has a very fast acting laxative effect often used to relieve constipation and has been studied for kidney stone prevention.
- Magnesium Carbonate – This form of magnesium has moderate levels of elemental concentration and a 30% bioavailability rating. Known for having a very strong laxative effect when taken in high doses. Commonly used as chalk by baseball players, rock climbers, weight lifters and gymnast.
- Magnesium Sulfate – An inorganic (not natural) form of magnesium with a low elemental concentration of 10% and very low levels of bioavailability. Commonly referred to as Epsom salt, containing magnesium and sulfur oxygen. In the United states magnesium sulfate is given intravenously to women in preterm labor to inhibit contractions if it doesn’t stop on its own. Epsom salt baths are used to alleviate sore muscles.
- Magnesium Oxide – Has high levels of concentration and low level of 4% (the other 96% goes through your intestines) for its bioavailability. This type of magnesium is referred to as “Magnesia” like Milk of Magnesia often used for relief of acid reflux and has a fast-acting laxative effect which is not good for people with IBS (irritable bowel syndrome). This is the cheapest form of magnesium
- Magnesium Glycinate, Malate & Taurate – All three of these forms of magnesium have low concentration and high bioavailability but none of them compare to the types listed above. They just don’t have the health benefits of the others.
Magnesium Supplements that I love and take daily: (I switch in between the two)
Intracal is a combination of calcium orotate and magnesium orotate, both are easily absorbed into the body, sold by globalhealingcenters.com. I like this supplement because it’s easy to take with me when I travel and it’s a great way to get the best bioavailable form of calcium on the market today.
- Voted Editor’s Choice “Best Products Line” by Natural News.com
- Free of Toxins
- Gluten Free
- Never Tested on Animals
- Made in the USA
- Made using eco-friendly sustainable manufacturing
- Magnesium Orotate
Magnesium Orotate is magnesium salt bound to orotic acid. It has a high bio-availability and passes easily through the cells in your body benefiting cardiovascular health and supporting gastrointestinal health.
- Calcium Orotate
Most Calcium supplements have a 9% bioavailability (how much is absorbed), leaving 91% wasted. Calcium Orotate effectively transports usable calcium to your bones, cartilage and other tissues, promoting skeletal calcification. Many other forms of calcium (especially products fortified with cheap calcium) absorbs into the body in places you don’t want it like your arteries causing hardening of the arties, leading to adverse health conditions.
For best results, per Global Healing Centers:
- Take with meals.
- Get adequate vitamin D to promote efficient calcium absorption.
- Exercise daily to complement calcium supplementation and support skeletal health.
- Avoid caffeine, chocolate, coffee, alcohol and sugar, they inhibit calcium absorption.
- Space your calcium intake throughout the day.
ReMag is a Pico-Ionic Liquid Magnesium, sold by RnA ReSet; you can find it on Amazon.com This is a liquid magnesium formulated by Dr. Carolyn Dean, author and co-author of over 35 books including Magnesium Miracle and Death by Modern medicine and countless other books. She is an M.D, a Naturopath, Acupuncturist and educator with over 50 years’ experience. ReMag minerals are prepared from a pure source of magnesium chloride and developed to efficiently deliver stabilized ions that are similar in size to plant magnesium. It’s a picometer-ionic form of magnesium making it able to bypass the digestive system, it never reaches the large intestines, having no laxative effect like many other forms of magnesium, allowing a 100% absorption rate at a cellular level.
I like this magnesium for the fact that you can put it on the skin to stimulate the hormones in the skin (every cell in the human body has a magnesium receptor) and it is easily absorbed just like a magnesium oil application, you can put this on the skin surrounding fresh surgical incisions and other open wounds to help them heal. It will sting the first few times you spray it on your skin, this is a sign that your skin needs the magnesium. I mix 2ml with several ounces of distilled or purified water in a small amber glass spray bottle and use daily on my face, neck and back where my kidneys/adrenal glands are located.
- Made in The USA
- Gluten free (20ppm)
- Yeast free
- Dairy free
- Soy free
- Wheat free
- Sugar free
- Starch free
- No Artificial flavors
- No Artificial colors
- No preservatives
- No animal byproducts
Disclaimer: The strategies, suggestions and techniques expressed here are intended to be used for educational purposes only. The Author, Kira Miller, is not rendering medical advice nor is she trying to diagnose, prescribe or treat any disease, condition, illness or injury.
If you are under the care of a physician, it is imperative that you consult their advice before beginning any new exercise or nutrition program.
Kira Miller claims no responsibility to any person or entity for any liability, loss or damage alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material presented here.