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Magnesium

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The Importance Of Magnesium

  • Magnesium is an essential mineral for optimal metabolic function.

  • Studies have shown the effectiveness of magnesium in eclampsia and preeclampsia, arrhythmia, asthma and migraines. Other areas that have shown promising results include lowering the risk of metabolic syndrome, improving glucose and insulin metabolism, relieving symptoms of dysmenorrhea, and alleviating leg cramps in women who are pregnant.

  • The use of magnesium for constipation and dyspepsia are accepted as standard care despite limited evidence.

  • Food sources of magnesium include green leafy vegetables, nuts, legumes, and whole grains.

  • Magnesium is the fourth most abundant essential mineral in the body. It is distributed approximately one half in the bone and one half in the muscle and other soft tissues; less than one percent is in the blood.

  • Studies estimate that 75 percent of Americans do not meet the recommended dietary allowance of magnesium, which has raised concern about the health effects of magnesium deficiency.

  • Magnesium is required for more than 300 biochemical reactions in the body.

  • It is essential for the neurotransmission that orchestrates mood, cognition, memory, sleep, relaxation and overall emotional well-being.

  • Two thirds of American men and women fail to consume the recommended dietary intakes of 320 and 420 mg, respectively.

  • The neurological mechanisms of this nutrient are diverse and include interactions with neurotransmitters and receptors.

  • Magnesium is a cofactor for the synthesis of dopamine and serotonin, neurotransmitters that maintain healthy mood, behavior, appetite, cognitive function, sleep patterns and stress responses.

  • Magnesium levels in the body are not easy to measure because only 1% of the body’s stores circulate in the bloodstream, and serum values do not reflect tissue levels.

  • Mental health is contingent on healthy management of daily stress. The relationship between stress and magnesium is reciprocal—while this nutrient maintains healthy responses to life’s daily adversities, stress itself affects the body’s retention of magnesium. Everyday stress can activate the hypothalamic-pituitary-adrenal (HPA) axis, stimulating the release of cortisol. By acting at both the pituitary and adrenal levels, magnesium helps to maintain homeostasis of the entire axis.

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How To Do a Magnesium Flush - Magnesium Flush Directions:

  • Over a 3 day period, you give 200 mg Magnesium citrate (not carbonate) supplement

  • Day 1: Give Magnesium citrate every 2 hours, until a bowel movement or loose stool occurs.

  • Add up how many doses it took to induce the stool as milligrams.

  • Day 2: The next day you repeat.

  • On this next day, it may take less magnesium to induce the stool.

  • Add up the total magnesium for this day.

  • Day 3: On the third day you repeat again.

  • Add up day 1 + day 2 + day then subtract 200 mg and divide by 3.

  • This is your RDA (recommended daily dose) for that body, this year, to maintain good stools.

  • Take this amount daily divided doses ongoing.

  • Reduce by 200 mg on any day if stool too mushy or loose.

  • Make sure to have adequate fiber, adequate water consumption (1/2 your weight in ounces of water per day)

  • Take ½ tsp sea salt on food daily, spread out.

  • This will keep the bowels active, moving and your body detoxing on a daily basis!

 Table Of The Various Magnesium Supplement Forms and Their Benefits
Table courtesy of Gabrielle Traub, CCH, HD (Hon)

Magnesium Supplement

Characteristics and Benefits

Magnesium glycinate

A chelated form of magnesium that tends to provide effective levels of absorption and bioavailability.

Magnesium oxide

A non-chelated form of magnesium bound to an organic acid or fatty acid. Contains up to 60% elemental magnesium and has stool-softening properties.

Magnesium chloride/Magnesium lactate

Contains only about 12% elemental magnesium but tends to have better absorption capabilities than magnesium oxide which has 5 times the magnesium.

Magnesium sulfate/Magnesium hydroxide

These are typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Since magnesium hydroxide can have up to 42% elemental magnesium, caution is required here not to take too much.

Magnesium carbonate

This form of magnesium has antacid properties and can contain from 29-45% elemental magnesium.

Magnesium taurate

This contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind.

Magnesium citrate

This is a form of magnesium with citric acid which has laxative properties. This can contain up to 16% elemental magnesium.

Magnesium threonate

This newer, emerging type of magnesium supplement has shown great promise in absorption, as well as potential tissue and cell membrane penetration.

Magnesium-Rich Foods
Magnesium rich foods include Raw, green organic vegetables, such as spinach, are excellent choices. Juicing green leafy vegetables can provide an excellent source of magnesium.

Food (100 grams)

Magnesium Content (mg)

Seaweed, agar, dried

770 mg

Coriander leaf (spice), dried

694 mg

Pumpkin seeds, dried

535 mg

Cocoa, dry powder, unsweetened

499 mg

Basil, dried

422 mg

Flaxseed

392 mg

Cumin seed (spice)

366 mg

Brazil nuts, dried

376 mg

Parsley, freeze dried

372 mg

Almond butter

303 mg

Cashew nuts, roasted

273 mg

Whey, sweet, dried

176 mg

Leeks, freeze dried

156 mg

Kale, scotch, raw

88 mg

 

Video on Signs and Symptoms of Magnesium Deficiency


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