The Healing Power of Magnesium.
I have only recently been introduced to the amazing healing powers of magnesium. Personally, I believe that most Americans are magnesium deficient and certain are even more likely to be deficient due to genetics, but thankfully there are numerous ways to add it to your daily regimen. Though I don’t typically suggest many supplements, this is one that I highly recommend. (and of course I must add in here to consult your doctor). That being said, as far as taking a supplement goes, it really depends on each individuals diet. Remember: bio-individuality.
How much magnesium is enough? Well, for the most part you want about 300mg/day combined from all sources (see list below), so you may not need any in pill form at all, which to be frank, is rarely the case. Also, keep in mind that a decent multivitamin only contains about 50mg. Minimalist isn’t the trend when referring to our magnesium levels so If you decide to get your levels tested, aim to have optimum levels, not just skirting rock bottom.
Many people believe that magnesium needs to be balanced with calcium for maximum absorption, but it does not have to be taken with calcium to be absorbed properly. If the body needs the magnesium, which it most likely will, then it will have no problem soaking it up. In the rare case that your body has enough, then it will be easily excreted, no need to worry about that.
There are plenty of ways that magnesium is lost from the body: grains, soy, alcohol, coffee, black tea, pharmaceutical drugs, and calcium supplements, are only just a handful.
Now lets get on with the invaluable information about the benefits of magnesium, shall we?
(the following information is from an article by Marcus Julian Felicetti):
1. Better Sleep: The sleep regulating hormone melatonin is disturbed when magnesium is deficient. Furthermore, magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place.
2. Relaxes the Nervous System: Serotonin, which relaxes the nervous system and elevates mood, is dependent on magnesium.
3. Bigger, Stronger Muscles: Magnesium allows the body to produce more Insulin-like Growth Factor (IGF-1), which is a major contributor to the growth and strength of muscles.
4. Better Flexibility: Magnesium loosens tight muscles. Without magnesium, muscles do not relax properly and cramps occur. Magnesium is important for flexibility, because low magnesium results in a buildup of lactic acid, causing pain and tightness.
5. Bone Integrity & Strength: Magnesium helps to fix calcium properly. It may blow some people’s mind that the calcium supplements they’re taking are not only useless, but are actually contributing to osteoporosis! There are actually about eighteen essential nutrients that contribute to bone health; magnesium is definitely one of the most essential because it stimulates a particular hormone called calcitonin. And, it also suppresses a hormone called parathyroid that breaks down bone.
6. Remineralizes Teeth: Magnesium deficiency causes an unhealthy balance of phosphorous and calcium in saliva, which damages teeth.
7. Alkalizes the Body: Magnesium helps return the body’s pH balance. Magnesium reduces lactic acid, which is partly responsible for post-exercise pain.
8. Hydrates: Magnesium is a necessary electrolyte essential for proper hydration.
9. Helps to Relieve Constipation: Magnesium can be used to cleanse the bowels of toxins.
10. Enzyme Function: Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.
11. Diabetes: Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without magnesium, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.
There are many other benefits of magnesium: It helps prevent strokes, heart disease, period pain, relieve migraines, and more.
I was astonished when reading through all the healing powers of magnesium. I know that I personally include a small amount of magnesium in my diet daily by consuming plenty of almonds and dulse, but I am beginning to wonder if that has been enough.
Here is a list of six of the highest food sources of magnesium (mg per 100g/10 tablespoons):
1. Kelp (760mg)
2. Soaked Almonds (270mg)
3. Soaked Cashews (267mg)
4. Molasses (258mg)
5. Buckwheat (229mg)
6. Dulse (220mg)
If your diet is lacking in the above six sources of magnesium rich food, like that of several Americans, here is a list of some recommended supplements:
*magnesium amino acid chelate
*liquid colloidal magnesium
Also, another notable recommendation is magnesium oil, which is rubbed onto the skin. It has been highly suggested to rub the oil on your feet before going to bed, especially if you have trouble falling asleep or your legs tend to twitch at night. (guilty). What better excuse to have a loved one comfort you with a foot massage?
NOTE: Magnesium OXIDE is NO good. It forms a caustic magnesium hydroxide that burns intestinal walls and it is extremely poorly absorbed.