“MAGNESIUM — The Miracle Mineral You won’t believe the DIFFERENCE it makes to your HEALTH!”
Magnesium is one of the most common world-wide deficiency and it plays a role in most of the common health struggles people face every day. Most doctors are not trained to detect or recognise mineral deficiencies hence its deficiency can be missed or overlooked. Magnesium deficiency is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s magnesium is stored in the blood (1). Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production. Magnesium is essential for maintaining normal bone density, normal cardiac rhythmicity, normal pulmonaryfunction, and normal blood glucose regulation. Dr. Norman Shealy’s, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine says, “Every known illness is associated with a magnesium deficiency,” and that, “magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient. (2)”
Magnesium is the fourth-most abundant mineral in our body, and more than 300 enzymes rely on it to carry out normal muscle and nerve function related to energy, relaxed blood vessels, good teeth and bone formation and the regulation of insulin and blood sugar levels.8
People who consume the highest magnesium levels have remarkably lower incidences of coronary heart disease, stroke and type 2 diabetes, a new study reveals. Studies also show that when calcium and magnesium intake aren’t on an even keel, the risk of heart disease increases. Magnesium and Calcium as well as Potassium are the minerals necessary for the good health of the heart and the blood vessels; Vitamin D3, Vitamin C, fatty acid like Omega 3 and amino acid such as L-arginine are also of vital importance for proper functioning of the heart and its blood vessels.
Research over several decades pointed to low magnesium as the culprit in the degeneration of arteries – the vessels that carry blood away from the heart- and other heart-related issues, but it has been ignored while scientists focused on cholesterol and high saturated-fat diets. Doctors have focused on cholesterol as the problem and prescribed statins for more than 20 years, but this hasn’t changed the fact that heart disease is still the No. 1 killer in the U.S, if not for the whole world; though it has enriched the coffers of Big-Pharma. But continued use of statins can produce health devastating side-effects.
How Magnesium Benefits Your Body
Why Magnesium is a Magnificent & Essential Mineral for Health
- Magnesium is magnificent! This essential mineral is a veritable workhorse within your body, serving many important functions. If you’re an athlete, you probably know that magnesium helps to increase energy— it aids the production and transport of energy to cells, and it is vital for contracting and relaxing muscles.
Magnesium is involved in making protein and helps many enzymes in the body to function properly. Magnesium is also needed for heart health, to regulate blood pressure, and for the body to produce antioxidants that ward off disease. Magnesium helps to create our DNA; it plays a critical role in transmissions within nerves, and in glucose and insulin metabolism, which is particularly important to prevent diabetes.
- Magnesium’s #1 Role: Calcium Absorption
Did you know that vitamins and minerals often work together in your body to support numerous functions? So often today stand-alone vitamins are sold in supplements like vitamin C or vitamin D, and so this crucial point gets lost. Vitamins and minerals need to interact with one another- to join forces- to give your body what it needs. This is especially true when it comes to building strong, healthy bones. You know you need calcium for healthy bone growth. Yet in order for calcium to be properly absorbed into your bones, you must have another key ingredient: magnesium. This mineral combines with calcium to create an important bone-building power-duo. If you’re deficient in magnesium, calcium is not fully utilized and absorption problems occur. Studies have shown that magnesium keeps calcium dissolved in the blood, and without magnesium, calcium deposits are left in the kidneys (kidney stones), arteries and joints. Magnesium is also critical to moving calcium from food to the bones because it affects calcium metabolism and the hormones that regulate it.
“The more calcium you take without the balancing effect of magnesium, the more symptoms of magnesium deficiency and calcium excess you are liable to experience,” says Dr. Carolyn Dean, MD, ND, magnesium expert and Medical Director of the nonprofit Nutritional Magnesium Association.
No doubt Magnesium is important for bone formation and Bone health. Calcium and magnesium are important for maintaining bone health and preventing osteoporosis.
Calcium and Magnesium are important for maintaining bone health and preventing osteoporosis. Without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.
Anyone who is taking calcium supplements should also take magnesium to ensure their calcium intake is properly metabolized.
Several studies have associated a higher intake of magnesium with a lower risk of diabetes.
For every 100 mg per day increase in magnesium intake, up to a point, the risk of developing type 2 diabetes decreases by approximately 15 percent. Low magnesium levels were linked to impaired insulin secretion and lower insulin sensitivity.
In most of these studies, the magnesium intake was from dietary sources. However, other studies have shown improvement in insulin sensitivity with a magnesium supplement intake of between 300 and 365 mg per day.
- Heart health
Magnesium is necessary to maintain the health of muscles, including the heart, and for the transmission of electrical signals in the body.
Adequate magnesium intake has been associated with a lower risk of:
In the Framingham Heart Study, people with the highest intake of magnesium were found to have a 58 percent lower chance of coronary artery calcification and a 34 percent lower chance of abdominal artery calcification.
Patients who receive magnesium soon after a heart attack have a lower risk of mortality. Magnesium is sometimes used as part of the treatment for congestive heart failure (CHF), to reduce the risk of arrhythmia, or abnormal heart rhythm.
A daily intake of 365 mg of magnesium a day has been shown to improve lipid profiles.
The NIH cite findings “significantly” associating higher magnesium levels in the blood with a lower risk of cardiovascular disease and of ischemic heart disease resulting from a low blood supply to the heart. They also note that higher magnesium levels may lower the risk of stroke. However, they point out that taking magnesium supplements lowers blood pressure “to only a small extent.
- Migraine headaches
Small studies have suggested that magnesium therapy may help prevent or relieve headaches, but the amount likely to be needed to make a difference is high. It should only be administered by a health professional.
- Premenstrual syndrome
Ensuring an adequate intake of magnesium, especially combined with vitamin B6, may help relieve symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, leg swelling, weight gain, and breast tenderness.
- Relieving anxiety
Reductions in magnesium levels, or changes in the way that it is processed, have been linked to increased levels of anxiety.
Research has shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior.
- Magnesium Improves Your Brain
Magnesium can treat not only high blood pressure, heart attack, alcoholism, bone health, cramps, diabetes, menopause, pregnancy, and asthma but is also very important in terms of lowering anxiety and stress, and has been closely linked to a reduction in anxiety and insomnia, due to its enzymatic role in releasing hormones that calm the body and induce sleep.
- Magnesium can help your Body Detox
Whilst Magnesium-Rich Foods help to naturally combat Heart-Related Disease, Magnesium can also help your body detox from toxins and helps synthesize glutathione. It also plays a vital role in your body’s mitochondrial performance, and in improving your energy level. One very positive aspect of this mineral is that when your body has taken in the optimal amount, it simply flushes the rest away.
Magnesium is required by just about every organ in the body. It regulates nerve and muscle functioning, helps create protein, synthesizes DNA, builds bone, and regulates blood sugar levels.
High blood sugar and elevated insulin increases magnesium excretion by the kidneys and causes the body to use up its reserves. The fact that magnesium is required for effective blood sugar regulation means that the presence of sugar is doubly harmful to retention of this important mineral. Magnesium is involved in more than 600 different biochemical reactions in your body, which play important roles in:
Unfortunately, magnesium insufficiency or deficiency are extremely common around the world. According to 2011 data,2 45 percent of American adults do not get the recommended dietary allowance (RDA) amount of magnesium from their diet, and teen statistics3published in 2014 suggests nearly 92 percent of teenagers between 14 to 18 do not meet the estimated average requirement for magnesium from food alone. The most likely reason for this is because they do not eat fresh vegetables on a regular basis.
Signs and Symptoms of Magnesium Deficiency
Symptoms of Magnesium deficiency can range from headache, dizziness, confusion, poor concentration, nervousness, jumpiness, cramps in the muscles of the face, neck, shoulders, and entire vertebral column. Cardiac arrhythmias, gastrointestinal cramps, nausea, vomiting, and diarrhoea are other symptoms as well as odd sensations such as Urinary tract cramps, uterine cramps, Paraesthesia (tingling) of the hands, numbness including thigh and calf cramps: Cramps in the soles of the feet and toes, paraesthesia (tingling)
A magnesium deficiency can cause irritability, mental confusion and a decreased attention span. According to the University of Maryland Medical Center, some experts state that children with ADHD may actually have a mild magnesium deficiency.
One study included 75 magnesium deficient children who were diagnosed with ADHD. Those given magnesium supplements showed improvement in their behavior compared to those who did not receive magnesium. A study out of Poland found a magnesium deficiency in 95% of the ADHD children they examined.
Magnesium is vital for human health and normal biological functions including glucose metabolism, protein production and synthesis of nucleic acids such as DNA. Diet is the main source of magnesium as the element can be found in foods such as spices, nuts, beans, cocoa … and green leafy vegetables.”
- Magnesium is associated with insulin production and utilization. Take a daily total of 500 to 750 mg. Reduce dosage if loose stools occur.
- Magnesium gets depleted by eating too much sugar
Magnesium can impact ADHD symptoms
Considering the influence of magnesium, it’s no great surprise that deficiency can snowball into significant health problems. When magnesium intake is low, your body compensates, trying to maintain a normal serum magnesium level by pulling the mineral from your bones, muscles and internal organs. Common pathologies associated with magnesium deficiency include but are not limited to those mentioned above.
Most people are deficient in magnesium, but if you’re on a statin, you may be at even greater risk. Having low magnesium also raises your risk of suffering adverse effects from EMF, as magnesium is a natural calcium channel blocker. When you take high enough doses of magnesium, you actually lower your risk for developing damage from EMFs.
- Magnesium is the fourth most abundant mineral in your body and the second most common intracellular cation (positively charged ion) after potassium
- Magnesium is required for the healthy function of most cells, especially your heart, kidneys and muscles. A lack of magnesium will impede your cellular metabolic function and deteriorate mitochondrial function
It is known that Too little Calcium causes anxiety, heart palpitations & insomnia and Too much Calcium causes Depression. But Too little Magnesium causes confusion, convulsions, tremors & twitches.
Too little Iron causes debility & irritability whilst Too much Iron causes volcanic hostility.
This portable pick-me-up is good for your desk, gym bag or car because it works hard to increase your energy levels and ward off hunger. This is due to its quick-acting carb effect. Bananas are great sources of minerals including potassium and magnesium; in fact, they’re one of the richest sources of potassium on the planet. Potassium acts as an electrolyte and promotes circulation, helping oxygen reach cells. Bananas contain tryptophan, which boosts your mood by helping to make your “happiness chemical” serotonin. One banana gives you: 8% of magnesium needed in a day; 12% potassium; 25% of vitamin B6; 16% of manganese; 14% of vitamin C; and 12% of fiber. Bananas are high in sugar and carbs, though.
Ginger is a good source of zinc, magnesium and potassium, and its powerful anti-inflammatory properties can help improve thyroid functioning.
- Fresh ginger root slices can be added to soups and other dishes.
- Another option is to drink a two or three cups of hot ginger tea. To make this herbal tea, add some fresh ginger slices to a cup of boiling water. Steep for five minutes, and then add some honey to it.
Have you tried okra? This sometimes overlooked veggie is said to aid your heart and eyesight, and reduce diabetes. It also boasts a long list of vitamins including A, C, K, and most B vitamins. Plus, minerals like calcium, potassium, manganese, and copper. And what about magnesium? One serving (1 cup, lightly steamed) has 94 mg of magnesium, almost 1/3 of your day’s needs.
Dark Leafy Greens: Spinach, Chard and Kale –
We all know that dark leafy greens are a superfood, and one of the reasons is their magnesium content. Because of their high magnesium and low glycemic index, leafy vegetables are especially good for type 2 diabetics. Eating one serving per day is associated with a 9% lower risk of diabetes. Their high vitamin K is important to make osteocalcin, a protein essential for bone health; in studies, the risk of hip fracture in middle-aged women was decreased 45% when greens were eaten daily.
Cooked Spinach –
Spinach is packed with magnesium, especially when it’s cooked! It provides 157 mg in one cup, which is almost half of what you need in a day. This green superfood is also known for its high iron content. Remember to eat it with food that contains vitamin C to increase absorption of iron, and therefore gain more benefits. Also add healthy oil like extra virgin olive oil to the meal to increase absorption of spinach’s high amounts of vitamins A, E, and K.
Dark Chocolate –
You crave dark chocolate because it’s the ultimate happiness food. Its cocoa fat and sugar increase serotonin, your “good mood” neurotransmitter; chocolate’s phenylethylamine is a natural “love drug” that releases endorphins similar to when you’re in love, and its caffeine offers a stimulating boost. The cocoa is also good for you: it is super high in magnesium: 80 grams (one-quarter bar) provides 25% of daily magnesium needs. It’s also well known for its polyphenol antioxidants that lower LDL cholesterol and boost heart health.
Add this treat to your cart when you see it in the supermarket. Plantains are delicious sliced and pan-fried (only eaten cooked). They’re a staple food for millions of people in tropical countries due to their super dense source of starchy energy. In addition to magnesium (half a plantain offers 1/5 daily magnesium requirements), plantains also have iron and more potassium than bananas. Plantains also have more vitamin A than bananas (accounting for 37.5% of daily requirements/100 g). And they’re rich in B vitamins, particularly B6, which not only reduces stress symptoms but heart attack and stroke risks.
Nuts, Peanuts –
Although peanuts have gotten a bad reputation due to their allergenic tendencies, roasted peanuts rival the antioxidant content of blackberries and pomegranate. What’s more, they are richer in antioxidants than carrots and beets! One of those antioxidants is resveratrol, the famous phenol found in red wine. These tasty legumes (yes, they’re considered a legume!) also have lots of magnesium (64 mg/100 gram serving) and are an excellent source of B vitamins, copper, and heart-healthy monounsaturated fats.
This rich, creamy fruit is hard not to love! Add a sliced avocado to your salad or sandwich, and you’ll consume 15% of the magnesium you need in your day. Avocados are famous for their healthy monounsaturated fats, including oleic acid that protects against inflammation, heart disease, and cancer. This super smooth treat is also very high in fiber, which accounts for 79% of the carbs in avocados; half an avocado has 4.5 grams of fiber, which can regulate appetite, feed friendly gut bacteria, and reduce diabetes risk. Avocados are also rich in vitamins B, C, E, and K.
While you may still need magnesium supplementation (due to denatured soils), it would certainly be wise to try to get as much magnesium from your diet as possible. Organic unprocessed foods would be your best bet, but if they’re grown in magnesium-depleted soil, even organics could be low in this vital mineral. Dark-green leafy vegetables lead the pack when it comes to magnesium content, and juicing your greens is an excellent way to boost your intake. Greens with the highest magnesium levels include:
Other foods that are particularly rich in magnesium include
Spinach, Broccoli, Brussel sprouts, Swiss chard, Turnip greens, Beet greens, Collard greens, Kale etc.
- Magnesium resides at the center of the chlorophyll molecule, so if you rarely eat leafy greens, you’re likely not getting all the magnesium you need unless you’re supplementing
- Some researchers insist the magnesium RDA is inadequate, warning that many suffer from subclinical magnesium deficiency that can compromise their cardiovascular health
- Evaluate your signs and symptoms of magnesium insufficiency and make sure you eat magnesium-rich foods and/or take a magnesium supplement, balanced with vitamins D3, K2 and calcium. Low potassium and calcium are also common laboratory signs indicating magnesium deficiency
Diet & Use of supplements
The food that we eat plays a significant role in blood pressure management. To begin with, items such as sugar, table salt, caffeinated beverages, tobacco and cigarettes, alcohol etc should be cut down or avoided completely. The following minerals and vitamins are necessary for the good health of the heart and the blood vessels; potassium, calcium, magnesium, Vitamin D3, Vitamin C, fatty acid like Omega 3 and amino acid such as L-arginine. Food sources of these include, spinach, watercress, wheat grass, soybean, Irish potatoes and sweet potatoes. Others are fruits like orange, grape fruit and banana. Skimmed milk for its calcium content and dark chocolate or raw cocoa are also part of the management protocol for hypertension.
There is an array of supplements in Health Food Shops that add value to the health of the cardiovascular system. Your alternative medicine practitioner will no doubt be able to counsel you appropriately concerning what supplement to use.
SOME MAGNESIUM SALTS
- Epsom Salt
- Magnesium Chloride
- Magnesium phosphorica Tissue Salt
Epsom Salt is actually a form of Magnesium. Its compound name is Magnesium Sulfate and looks a lot like salt! Magnesium Sulfate is used to treat all sorts of health issues ranging from strained, sore muscles to mental well-being. It is traditionally used in baths, but can be safely ingested as well. It is believed that Magnesium can be absorbed through the skin, so while you are relaxing in an Epsom Salt bath, your skin will be soaking up the goodness! Epsom Salt benefits are vast – when Epsom Salts are absorbed into your skin it can help build brain tissue, support your joints and promote the detoxification of your digestive system. That’s a pretty impressive bath!
The benefits of topical Magnesium Chloride
The health benefits of Magnesium Chloride may be utilised to their fullest potential when absorbed through the skin. Magnesium supplements can also be taken orally, but their bioavailability is often diminished by their contact with stomach acids and digestive enzymes. Magnesium can work faster when applied topically, as it can be absorbed almost instantly without having to be digested and absorbed into the bloodstream through the stomach. Because of this, it can be ideal to take Magnesium both orally and topically for the best potential benefits.
Tissue Cell Salt Magnesium phosphorica-One of the 12 Mineral Homeopathic Cell Salts
The body requires certain essential minerals to function optimally. Based on this physiological fact the German biochemist William H. Schuessler in 1873 originated cell salt supplements, also called tissue salts. (“Salt” refers to any type of readily dissolvable mineral compound, not just sodium chloride or table salt.) Dr. Schuessler found that a deficiency in these minerals could lead to disease and dysfunction in the body, and that supplementation with cell salts could often restore health.
Cell salts satisfy mineral imbalances in the body, stimulating the body’s natural healing process. When your body lacks these important cell salts, you are more vulnerable to common health concerns. By replenishing them, your body is better prepared to treat illnesses and enjoy better overall wellness. Mag. Phos., the star of every cramp and muscle remedy, is the essential cell salt made from magnesium phosphate, the mineral compound needed to keep muscles in sync with our brains and nervous systems.
Popularly called the “homeopathic aspirin”, Magnesia phosphorica relieves any spasmodic pain such as calf muscle cramps, menstrual cramps, biliary or intestinal colic.
Magnesia phosphorica relieves diverse cramps and cramping or radiating pain symptoms. Leg cramps, muscle cramps, muscle tension and soreness, abdominal cramping, and menstrual cramps can all be relieved by this natural cell salt without harmful or groggy side effects. For pain relief, Mag. Phos. specializes in cramping or radiating pain symptoms, and it is also an ideal remedy for headaches with darting pains. In general, Mag. Phos. works best for symptoms that improve with heat and worsen with cold.
There are other homeopathic magnesium salts apart from magnesium phophorica, such as Magnesia carbonica which is the carbonate of magnesium and also magnesia muriatica, which is the homeopathic chloride of magnesia especially indicated for disease of women and also for spasmodic and psycho-somatic complaints.
For more information on how to obtain your Vitamins and Mineral Deficiencies from your Vibrational Health Assessment (VHA) please go to Vibrational Health Assessment& Analysis (VHAA)