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Amazing Magnesium

Updated: Apr 3

Magnesium deficiency is rampant. While less than 2% of Americans have been estimated to experience magnesium deficiency, one study suggests that up to 75% are not meeting their recommended intake. In most cases, deficiency is often overlooked until the person becomes extremely symptomatic. Even then, a different health condition may be the diagnosis with no regard to magnesium deficiency being the actual cause.

Epsom Salt - A Good Source of Magnesium

Magnesium deficiency can be linked to many symptoms and diseases; most commonly muscle cramping and twitches, palpitations, anxiety and trouble sleeping.

Here is an abbreviated list of hypomagnesemia’s most prominent symptoms:

  • • hypertension and cardiovascular disease, palpitations, irregular heartbeat, atrial fibrillations

  • • kidney and liver damage

  • • migraine headaches

  • • muscle cramps and fasciculations

  • • other nutrient deficiencies, including vitamin K, calcium and potassium

  • • restless leg syndrome

  • • depression and anxiety

  • • insomnia and trouble sleeping

  • • osteoporosis

  • • a depressed immune system

  • • tooth cavities

  • • bruxism

  • • muscle weakness and cramps

If you believe you may have a magnesium deficiency, your suspicions can be confirmed with a simple blood test. However this may not even be accurate, as a blood test will tell you how much magnesium is circulating, not how much is actually being absorbed.

There are many good food sources of magnesium, but most people have compromised gut situations where they do not break down their food properly and as a result do not absorb magnesium (and other nutrients) efficiently.

If you are looking for natural sources of magnesium, here is a list of the top ten foods: (the RDA for an adult is 300 -400 milligrams/day):

  • 1. Spinach: 1 cup cooked: 157 milligrams

  • 2. Swiss Chard: 1 cup cooked: 150 milligrams

  • 3. Black Beans: 1 cup cooked: 120 milligrams

  • 4. Mung Beans: 1 cup cooked: 97 milligrams

  • 5. Almonds: ¼ cup: 97 milligrams

  • 6. Cashews: ¼ cup: 91 milligrams

  • 7. Potatoes: 1 large: 85 milligrams

  • 8. Pumpkin Seeds: 1/4 cup: 42 milligrams

  • 9. Avocado: 1 raw: 39 milligrams

  • 10. Bananas: 1 banana: 37 milligrams

Consequently, supplementation may be the best solution.

Here is a list of magnesium supplements and their typical uses:

  • • magnesium carbonate — used in antacids; strong laxative effect

  • • magnesium citrate — most popular all-around magnesium supplement; moderate laxative effects

  • • magnesium glycinate — considered ideal for correcting deficiency; has a calming effect, good for muscle issues

  • • magnesium hydroxide — found in milk of magnesia; laxative, antacid

  • • magnesium malate — fatigue, fibromyalgia, insomnia

  • • magnesium taurate — high blood pressure, heart arrhythmia, calming

  • • magnesium threonate - most readily enters the brain. Its unique ability to permeate brain cell membranes and elevate magnesium concentrations in the brain makes it particularly useful for treating anxiety and depression, and for cognitive enhancement.

  • • magnesium oxide- only has 4% bioavailability, acts as a laxative

  • • magnesium oil - a good source for transdermal supplementation, especially good for anyone with a compromised intestines or prone to diarrhea

  • • magnesium chloride – can be mixed with water to make magnesium oil. Most effective for transdermal absorption

  • • magnesium sulfate – also known as Epsom salt. Great for soaking in the tub to soothe tired muscles or transdermal supplementation

There are few risks associated with magnesium supplementation. Most common is diarrhea, nausea or cramping. It is possible to take too much magnesium. To determine which magnesium is best for you, it is a good idea to speak with your educated health practitioner.

If you enjoyed this post, you may also like: The Miracle of Minerals

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