How being deficient in one little mineral can cause chaos in the majority of body systems...
Do you suffer from muscle spasms, cramps, and twitches? Do you have anxiety or depression? High blood pressure, hormonal problems, sleep problems, low energy, constipation?
Did you know the reason might be one missing ingredient? Magnesium.
Magnesium is mineral that the majority of people are deficient in today, estimated around 80% of Americans are deficient. One of the reasons for that is the soil that our food is grown in is not as rich in minerals as it use to be, so in turn our food has less minerals. Another reason is that stress, caffeine, and sugar can actually deplete our magnesium reserves. Magnesium can affect every organ system of the body. In the skeletal system magnesium deficiency can manifest as twitches, cramps, muscle pain and soreness, fibromyalgia, tension headaches, and discomfort in the chest. Mental emotional symptoms can include anxiety, panic attacks, insomnia, hyperactivity, and restlessness. In the nervous system deficiency symptoms can include numbness, tingling, and other abnormal sensations. Other symptoms can include constipation, urinary spasms, menstrual cramps and irregularities, sensitivity to bright light or loud sounds, and more. Oregon State University website has a great article on magnesium you can find here.
Food sources of Magnesium include:
Spinach, 157 mg per cup
Chard, 154 mg per cup
Pumpkin seeds, 92 mg per ⅛ cup
Almonds 80 mg per ounce
Black beans 120 mg per cup
Avocado (medium sized), 58 mg
Figs, 100 mg per cup
Banana (medium), 32 mg
I always prefer for people to get their vitamins and minerals from food sources, but when having symptoms of deficiency it may be necessary to add in a quality supplement product to get numbers back up to optium. For internal supplementation there are many different forms, I prefer magnesium glycinate or magnesium threonate, because they are more easily absorbed and don’t produce too much bowel loosening effects. Magnesium is very relaxing to the body, so this is a good supplement to take before bed to improve quality of sleep.
Magnesium is also well absorbed through the skin, so you can use magnesium topically treat magnesium deficiency and restoring magnesium levels in the tissues. This way is especially beneficial if there is any gut issues going on that might diminish the absorption through the digestive tract, such as IBS, Crohn’s disease, or colitis. An enjoyable way to get magnesium topically is through soaking in a bath. Ancient Minerals make magnesium bath flakes that contain magnesium chloride and other natural trace minerals. The flakes help reduce stress and promote relaxation, they relieve achy muscles and joints,they are great for arthritis or chronic joint pain. Magnesium baths are also very therapeutic for inflammatory skin conditions including psoriasis, eczema, dermatitis, psoriatic arthritis, and others. Dissolve 1-3 cups (or more) of magnesium flakes into a bath or foot bath of warm water (not too hot) and soak for 30 minutes.
If you don’t have time to soak but would like the topical benefits of magnesium flakes, you can make magnesium oil. Magnesium oil is not really an oil, but more a mineral water. You can buy it pre-made or make your own by dissolving 1 cup of magnesium flakes into 1 cup of distilled water. It is easiest to apply by keeping it in a spray bottle and spraying the skin. For best absorption, spray on bare skin and allow to fully absorb. Magnesium oil can leave you with an “after the beach” kind of feel on the skin, so you may want to shower after application. After applying, wait 20 minutes for full absorption before showering. At first application, there may be a tingle on the skin. If that is unpleasant you can dilute the oil down by adding more water. Magnesium chloride is not for internal use, and should not be used close to the eyes or any mucus membranes.
Epsom salt baths are another option. Epsom salts like Magnesium flakes is a source of magnesium, but a different type. Instead of magnesium chloride, epsom salts are magnesium sulfate. Epsom salts are safe internally and can be used to treat some types of constipation. The reason I prefer Magnesium flakes over Epsom salts is magnesium chloride is more easily absorbed and utilized by the body. It is not to say Epsom salt baths are not beneficial, they are and if that is what you have available go for it. Epsom salts can be found in most grocery stores or pharmacies and are pretty inexpensive. If going this route be sure to buy pure epsom salts and not the bath salts that have other perfumes or additives as these can be full of chemicals you don’t want your body absorbing, so read labels carefully.
If you would like to learn more about healing your symptoms or reducing your inflammation, please subscribe or check out my new ebook. Let me know how magnesium has worked for you by commenting below.
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