As I have researched health and nutrition during the past 33 years, I continue to encounter the incredible healing power of magnesium.
Magnesium is a trace mineral necessary for hundreds of bodily functions. Studies show that a deficiency of magnesium has been linked to diabetes, migraines, allergies, anxiety, asthma, attention deficit disorder, calcification of soft tissue (including the heart valve), muscle cramps, osteoporosis, fibromyalgia, hearing loss, menstrual cramps, insomnia, irritability, trembling, twitching, and more. Magnesium deficiency can cause increased levels of adrenaline, which can contribute to anxiety. Magnesium is necessary to transfer energy from protein to allow the muscle to contract. If you have high blood pressure, magnesium also helps keep blood pressure down.
High magnesium levels are believed to lower the risk of diabetes. Two separate research teams comprised of researchers at the Harvard School of Public Health and Harvard Medical School found a link between magnesium and reduced Type 2 diabetes risk. These findings were published in the January, 2004, issue of the journal Diabetes Care.[ii] In fact, they found that “as magnesium intake rose, levels of several markers of inflammation decreased, as did resistance to the effects of the key blood-sugar-regulating hormone insulin. Higher blood levels of magnesium also were linked to a lower degree of insulin resistance. Increasing magnesium intake may be important for improving insulin sensitivity, reducing systemic inflammation, and decreasing diabetes risk.”[iii]
Yet, 56 percent of Americans do not receive sufficient magnesium from their diet.[iv] reason so many people are deficient in magnesium may be the use of calcium supplements not including magnesium. “High calcium intakes can make magnesium deficiency worse,” according to Forrest Nielsen. [iii] He says consuming additional magnesium can help. In an article on the USDA Agriculture Research Service website, Mr. Nielsen goes on to say: “The diets of many people do not contain enough magnesium for good health and sleep.”[v]
Whole grains, nuts, and vegetables, especially green, leafy vegetables, are a wonderful source of magnesium. Beans also contain magnesium. Even the cacao bean, from which chocolate is made, contains magnesium! The cacao bean is a little bitter, which is why chocolatiers add sugar. But in its raw, organic, unsweetened form, it is actually very healthy and rich with magnesium! Some tasty magnesium-rich organic food choices for children are baked potatoes, bananas, coconut milk, peas, peanut butter, bean burritos, cacao, and cashews.
It is important to buy organic, non-GMO produce. Magnesium and other minerals are missing from commercial, non-organically grown crops because the herbicide glyphosate, which is commonly known as the weed-killer “Round-up” is frequently used on non-organic crops. Round-up chelates minerals. This means it strips minerals, including magnesium, from crops and they are no longer present in the food when it is consumed.[vi] It is also important to limit caffeine and alcohol, as they can contribute to magnesium loss. Foods and drinks that are high in caffeine include: coffee, tea, some energy drinks and bars, and various types of soda.
Taking a magnesium supplement is also another great option. I have found that magnesium chloride is the most absorbable version and safest version of magnesium. According to the National Institute of Health, “Absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms. Small studies have found that magnesium in the chloride and citrate forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate.”[viii] Magnesium Chloride[ix] solubility in liquids is very high. Because of this, magnesium chloride is more absorbable in the gut as compared to less soluble forms of magnesium, like Magnesium Sulfate.
Most magnesium supplements are synthetic, so be sure to double-check the source of what you purchase. Epsom salts (magnesium sulfate) for instance, is a generic term used by many companies. The term “Epsom salt” was created by the chemist Nehemiah Grew in 1695, when he wrote a book entitled: “Bitter Purging Salts”. He called the mineral “Epsom” after the town where it was discovered. Epsom spring and mines were depleted decades ago, so most Epsom salts sold today are actually synthetic and not mined salt or natural at all. The Magnesium Chloride salt flakes that I’m using now can be ordered from Elektra Magnesium] It is naturally-mined, and food grade.
Magnesium is a water-soluble mineral that we need to replenish daily, especially if we perspire from exercise or heat. Taking magnesium rich baths can help alleviate sore muscles, tension, headaches, and can promote a good night’s sleep. Transdermal absorption (absorption through the skin with lotions or bath salt flakes) is an effective way to absorb magnesium. Soaking in a Magnesium Chloride-rich bath can also help the body release toxins through the skin. This can greatly benefit the kidneys and the liver.
So, at the end of the day, when you are ready for bed, take a Magnesium Chloride salt flake foot soak or bath, relax, and supplement your body’s magnesium levels. It can help you sleep better and improve your health in so many ways.
By Alan J. Tabak, Crimson Staff Writer January 21, 2004, https://www.thecrimson.com/article/2004/1/21/magnesium-rich-foods-reduce-diabetes-risk-study/.
[iii] “Diabetes risk may fall as magnesium intake climbs.” (September 24, 2010). Reuters. http://www.reuters.com/article/us-diabetes-magnesium-idUSTRE68N4ZA20100924. [iv] Agricultural Research Service. “What We Eat in America, NHANES 2001–2002, 1 Day, Individuals 1+ Years, Excluding Breast-Fed Children and Pregnant or Lactating Females.” http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0102/usualintaketables2001-02.pdf. [v] Nielsen, Forrest. “Do You Have Trouble Sleeping? More Magnesium Might Help.” USDA’s Agricultural Research Service. http://www.ars.usda.gov/News/docs.htm?docid=15617&pf=1&cg_id=0. [vi] Bennett, Michael, Senior Research Scientist at MIT Shows a Crazy Correlation Between Disease & Glyphosate, Michael Bennett, April 25, 2019, https://www.weedkillercrisis.com/topics/glyphosate-report-2019/. [vii] Durlach J1, Guiet-Bara A, Pagès N, Bac P, Bara M., Magnesium chloride or magnesium sulfate: a genuine question, Magnes Res. 2005 Sep;18(3):187-92, https://www.ncbi.nlm.nih.gov/pubmed/16259379. [viii] NIH, Magnesium Fact Sheet for Health Professionals, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. [ix] Chloride is a critically important negatively charged ion of the blood. Our bodies prefer to be pH neutral and chloride helps support this by reducing acid levels in order to bring the acid/alkaline levels into balance. Chloride is an electrolyte that works in conjunction with other electrolytes to help control body fluids and maintain electrolyte balance. Low blood pressure and an overall feeling of weakness are a couple of symptoms of a chloride deficiency. [x] Call to order Elektra Magnesium Direct at 305-788-7629 and use the code NancyA10.