By Dr. Alyssa Musgrove
Magnesium is one of the most critical minerals in the body, and up to half of
Americans are deficient without knowing it. In fact, The Journal of Intensive Care
Medicine published a study finding those deficient in magnesium were twice as
likely to die an earlier death compared to those who had sufficient magnesium
levels.
The root of magnesium deficiency is the poor diet of processed and refined foods
most Americans consume. These foods have been stripped of nutrients and
contain high amounts of salt. Unfortunately, it is possible to have magnesium
deficiency even with a healthy diet. Soil depletion plays a large role in this issue,
as minerals are removed, stripped away or no longer available in the soil, the
percentage of magnesium present in food has decreased. Additionally, coffee,
sodas and excess alcohol further deplete the body’s stores of magnesium (and
other minerals). Lifestyle factors, including high levels of stress, chronic
diarrhea, the use of high blood pressure medications, antibiotics, diuretics and
other drugs, can also contribute to low magnesium levels. Not to mention as we
age our mineral absorption capability tends to decrease so the probability of
having a magnesium deficiency increases.
Magnesium is not a drug, but can actually be more powerful than drugs when it
comes to resolving many conditions. Not only does magnesium help regulate
calcium, potassium and sodium, but it’s essential for cellular health and a critical
component of over 300 biochemical functions in the body. It is especially
beneficial for a healthy cardiovascular system and is helpful for lowering high
blood pressure and reducing risk of stroke. Magnesium also helps support
learning and memory performance in aging adults.
Recently in the journal, Medical Hypothesis, a scientific review of magnesium
concluded, “It is highly regrettable that the deficiency of such an inexpensive,
low-toxicity nutrient results in diseases that cause incalculable suffering and
expense throughout the world.”
Some of the symptoms associated with magnesium deficiency include:
Leg cramps
High blood pressure
Heart palpitations
Angina
Muscle cramps, muscle twitches and muscle pain
Anxiety
ADD
Insomnia
Migraines
Fibromyalgia
Chronic fatigue
PMS
Constipation
Irritable Bowel Syndrome
Reflux
Trouble swallowing
Kidney stones
Obesity
The minimum daily recommended amount of magnesium is 300 mg, although
studies show most people do better with anywhere from 400mg up to 1000mg a
day. If you get too much magnesium, you will often experience diarrhea. The
best way to get magnesium is through your diet, since many of the other
nutrients necessary for absorption will be found in the same foods. Foods high in
magnesium, listed in order from highest magnesium content, include spinach,
swiss chard, dark chocolate, pumpkin seeds, almonds and almond milk, black
beans, avocado, figs (dried), yogurt or kefir unflavored, garlic, shrimp and
bananas.
If you take magnesium supplements you should avoid those containing
magnesium carbonate, sulfate, gluconate, and oxide. These are the most
common forms found since they are the cheapest to produce, but they are poorly
absorbed. The best-absorbed forms are magnesium lactate, citrate, glycinate or
aspartate.
You can also use magnesium oil topically in a spray or lotion. Magnesium
chloride oil can pass through the skin and into the body. If you suffer from
digestive issues like malabsorption, this may be the best form of magnesium to
take. To use, spraying magnesium oil directly on the skin, rub it in and leave to
absorb for about 30 minutes. Wintergreen essential oil can be added to the
magnesium to further help relieve muscle pain. Magnesium spray may result in
some tingling on the skin the first few times it is applied.
Another way to increase your cellular magnesium is by soaking in Epsom salts or
magnesium chloride. Adding 1-2 cups of Epsom salts in a bath and soaking for
20 minutes is a great alternative to taking a supplement. You can also soak feet
in warm water with magnesium chloride or Epsom salts in order to provide relief
to the specific area.
By focusing on just this one mineral, you can experience many benefits to your
overall health.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.