The miracle mineral, Magnesium and how a deficiency could be the cause to your health concerns.
Having taken part in a Magnesium masterclass and researched this life saving mineral, I am delighted to be able to deliver my findings to you.
Have you ever experienced a day where at the end of it, you get home, through yourself onto the sofa and wonder how on earth you actually made it through the day?
I know I have.
Always planning, looking after the family and friends, decisions constantly needing to be made and general day to day goings on all impact our mind. The body and mind are put under such a great deal of stress but can anyone really say you take care of both aspects 100%?
When you have felt ill from all of this or just in general, have you taken time out and analysed what you are eating to establish whether it is a vitamin or mineral deficiency?
Or, is the first thing you have done is reach for the phone and call the GP for an appointment. Be honest, it is ok, the majority of people will.
However, it is my opinion and that of many nutritional experts, that the answer can be found in your diet and not require medical intervention.
GP’s are exceptional in their field but as part of their studies, they have not covered nutrition. Their education is predominately on which drugs to prescribe for each condition. There is far too much money in pharmaceutical’s these days for that to change anytime soon. In my ideal world, I would love for people to be directed down a holistic and nutritional route rather than a pharmacy for drugs. Wouldn’t it be great if instead of telling us to take Ibrufen for inflammation, they told us to take ginger and turmeric? Don’t get me wrong, there are some aliments that require modern day medications and you should always get your concerns checked out if they are worrying you.
For now, though, let’s talk about Magnesium.
Magnesium is responsible for over 300 functions and processes within the human body. It is widely known as the ‘miracle mineral’ and comes directly from the earth. It is one of mother nature’s wonders.
We are generally all deficient in Magnesium which has been proven in many studies worldwide. We are no longer getting the minerals in our diet as there is too much sulphur in the earth, the way farming is carried out and acid rain is hugely responsible for that. The recommended daily dose is 320mg – 420mg and we are barely getting half of that. Due to this, we are finding that symptoms are experienced due to our deficiency. Just a small selection of these are:
- Fluctuating weight and the struggle to lose weight
- Sweet cravings on a regular basis
- Muscle weakness and cramping
- Increased heart rate
- Low blood sugar
- Headaches and migraines
- High blood pressure
- Poor sleep patterns
We literally need this mineral for the digestive and nervous system, muscles, kidneys and liver, hormones, glands and brain.
Magnesium is a water-based mineral which means that ever the body doesn’t need, it will excrete via urine. Blood tests by GP’s are inconclusive as it will not show up the true levels of Magnesium that we have in our system. This is down to the fact that 50% of our requirements are stored within our bones and released into the blood when it is needed.
During my detox, I have been taking 2 tablets, 3 times a day and I am amazed at the impact that this has had on me in 9 days. Now, my system had been cleared of toxins and inflammation so the absorption was higher than in ‘normal’ day life. However, with a good diet and magnesium routine, we can all experience these benefits. The pain that I was having from surgery meant that I had been taking medication. This stopped as soon as I arrived at the retreat. Instead, I let my body remove the pain naturally and I took magnesium to aid this. Not only did it help in this way, it relaxed me to be able to rest and sleep.
You’ve heard about Epsom salts baths being good for achy muscles, well this is why. It is because the skin is the best way to absorb the magnesium so by having a 20 to 30-minute bath with the salts at body temperature, you will get a good dose of magnesium into you. Along with other supplements, this is a great start.
Some foods impact absorption
There are many foods that will have a detrimental affect on the absorption of Magnesium. Alcohol, prescribed drugs, carbonated drinks, sugar, artificial sweetener, but most surprising to me, soy.
Vegans and vegetarians in particular fill their diet with soy-based produce, but do people really understand the impact of eating it. Soy contains Phytic Acid which is insoluble with Magnesium and other minerals, causing them to be eliminated rather that taken into the blood stream. Soy beans are HIGH in Phytic Acid and has one of the highest levels of any legume. The only way to remove this acid is by fermentation. Therefore, Miso and Tempeh are best to consume.
For the reason above, children and women experiencing the menopause can be deficient by consuming too much soy. If you are in the menopause, you may know that using soy is great for its Phytoestrogenic effects. However, this may be something to consider moving forward.
What is also worth noting about soy is that it carries parasites that even at high temperatures, will not be removed. This means that you are then putting them into your gut which will need removing my eating fermented food. It is recommended that those having soy milk use other nut milks instead such as almond or cashew.
Grains and seeds also have the same Phytic Acid as soy and so soaking them for 8 – 12 hours will remove this before consumption. Once soaked, you will see on the top of the water, everything that came off of the food. Just think, you could have consumed that!
Once you have soaked the seeds or nuts, to ensure that they are crunchy again, just pop them on a tray and place into the oven on low so that they dehydrate once again. If you happen to have a dehydrator, you can use this instead. Once dry, place them into an airtight jar/container and use when you are ready. Did you know that just one handful of seeds will give you your daily RDI (recommended daily intake) of Magnesium.
Those of you that are tea drinkers may also want to consider changing your habit with this information. Drinking tea draws ALL minerals from the body due to the TALIN. It is best to avoid black and green tea as they contain the most talin. Less bitter tea will impact the process less but impact it all the same.
Finally, for those who live by a high protein diet are also putting themselves into the deficient category. It is advised that if this is you, consume 300mg of Magnesium per day to recoup some of this.
The list of benefits is endless however, with the right does you can expect:
- More energy
- Your nerves will be calmed, helping those who suffer from anxiety
- Suffer less from insomnia and aids you to fall asleep
- Helps digestion so less weight fluctuations
- Reduces muscle aches and spasms
- Regulates calcium and potassium
- A healthy heart
- Migraines will be prevented
- Osteoporosis will be prevented
Norman Shealy, MD, PHD Neurosurgeon and world-renowned pain management expert advises the below.
Adults recommended intake is 3 to 4mg per lb of body weight.
For example, a man of 200lb who takes mental magnesium, will need 600 – 900g’s per day.
Some researches agree that children should get 10mg per kg
Athletes on the other hand are recommended to have 6 – 10mg per kg per day.
There are some who may have contraindications that should be noted before taking magnesium replacements. There are:
- Kidney failure
- Myasthenia gravis
- Excessively low heart rate
- Bowel obstruction
How to absorb Magnesium adults and children
- To ensure that your children are getting a dose of the good stuff, why not put some Epsom salts and body temp water in a bowl and get them to soak their feet whilst doing their homework. 20 to 30 minutes will be what they are aiming for and it can be made a fun thing to do for them. It will help them relax too after a manic school day.
- Adults can either do the above or add a cup of Epsom Salts to a bath that has been run to body temperature. A soak of again, 20 to 30 minutes will be what you are aiming for. If the water is too hot, the body will excrete minerals instead of absorb them.
- For headaches and aches and pains across the body, make the solution above in a sink, soak a facial cloth in the solution and ring out until it does not drip. Then, place the cloth across the area that is experiencing pain. This will be absorbed through the skin directly to the point where you need it.
- For knee, ankle and wrist pain, you are able to do the same but soak a bandage and wrap it around the area of concern.
- Magnesium can also be added to various dessert to be taken orally.
Forms of Magnesium
CHLORIDE – Detoxing, metabolism, kidney function
CITRATE – not recommended as it interferes with Ceruloplasmin and can cause iron dysregulation and health issues
GLYCINATE – relaxing, good absorption rate, leaky gut, nerve pain
MALATE – energising, fibromyalgia, muscle pain
OXIDE – Good in small doses throughout the day
SULFATE – small oral doses, best in the bath
TAURATE & OROTATE – cardiovascular health
THREONATE – brain injuries, PTSD, depression, neuro conditions and anxiety
MAG WATER – one of the co-factors, improves absorption
Glycinate is a really good option to start with. Threonate is the best version of the above, however it is very expensive. If you would like to introduce this to your daily routine, it is cost effective to take one dose of the Threonate and another of Glycinate otherwise it will be very expensive.
As with all mineral and vitamin supplements, please make sure that you get a good quality tablet without fillers. The ingredients should be very little and where it states ‘bulk’ or ‘filler’ I would suggest you avoid. You want a product that has as much magnesium as possible.
Norman Shealy comments in his research paper that intracellular levels are restored in 6 – 12 months when taken orally. This means that if you take a tablet, this will be the time frame you can expect. What is important to note is that we only absorb 2% of magnesium when taking it in the tablet form. However, when we use an oil spray, we see that rise to 20% and results can be experienced in 4 -6 weeks.
To assist with absorption, vitamin B complex is recommended as without the right vitamin B levels, magnesium will not absorb. They work in harmony with one another so it is key to do both.
Our largest organ is the skin and when we are taking anything or want to get vitamins/minerals into us quickly, it is best to rub into the skin and let it soak in.
Due to this, when you are using the concentrate oil spray, 6 sprays on each leg and arm every day will result in you applying 400mg of the recommended daily allowance. With another 6 sprays applied to your front and back, you will make this up to 600mg.
It is not uncommon that the solution will make your skin itch or feel like it is burning/tingling. This first happened when I applied it and I thought it was because my sensitive skin didn’t like the spray. However, if it feels like that, it means that you are very much lacking magnesium and it is important to carry on supplementing yourself. To avoid the itch/tingling, dilute the solution 50/50 with filtered water. Just bare in mind that you will need to double the application however so that you are getting the same amount of absorption.
During this piece, I said that magnesium would naturally be removed if you have taken too much (this is highly unlikely that you will take too much however) Please note that you may experience diarrhoea, if this is the case, then just scale back on your dose.
If you are taking vitamin D supplements, please make sure that you are taking 1000 – 2000 IU when taking the magnesium to help you get as much out of the dose as possible.
Very few people experience feeling worse, however, if you do, it will be because you are so toxic and will need to cleanse and detox to get back to where you can carry on from.
Check out my other posts to find out how else you can achieve your magnesium intake for you and the family.
I hope that this has given you some information to move forward and take your magnesium to a new level. I have no doubt that you will feel better and see the results once you get you intake levels to where they need to be.
Special thanks to Kirstin of Amity for the masterclass and Carolyn Dean MD ND, the writer of The Magnesium Miracle.