By Dr Will Cole - Functional Medicine Expert\/Consultant<\/p>\n\n\n\n
Your body is a breathtaking symphony of intricate biochemical pathways working in harmony every second of your life. We often take for granted the many facets which make up our bodies and how these simple elements and chemical reactions compose our very being. One small component of our body\u2019s composition is magnesium. Magnesium, along with calcium, potassium, chloride, and sodium are all electrolytes, needed for our brain, nerves, heart, eyes, immune system, and muscles to function.<\/p>\n\n\n\n
We function best when magnesium in our body is at its optimal level. When we are lacking in this mineral our perfect symphony is out of tune, and this disharmony leads us down a path to health problems.<\/p>\n\n\n\n
One of the most overlooked nutrient deficiencies that I find as a functional medicine practitioner is magnesium deficiency.<\/p>\n\n\n\n
As the\u00a0fourth most abundant mineral<\/a>\u00a0(1) in your body, magnesium is crucial to accomplishing at least 300 important biochemical reactions. If you are magnesium deficient\u00a0(like 50 to 90 percent of us are)<\/a>, (2) you are most likely experiencing some symptoms.<\/p>\n\n\n\n Why are so many lacking in magnesium? There are four primary reasons:<\/p>\n\n\n\n The above reasons are common and are major contributors to the population being so deficient as a whole, but they do not\u00a0always\u00a0<\/em>lead to a deficiency in magnesium. The following list contains common health issues that are tied to magnesium deficiency.<\/p>\n\n\n\n Signs of Magnesium Deficiency<\/strong><\/p>\n\n\n\n 1. ADHD<\/strong><\/p>\n\n\n\n Studies suggest that<\/a>\u00a0(3) that kids who took 200 milligrams of magnesium daily over six months saw a significant decrease in hyperactivity symptoms compared to children in the study who did not supplement with magnesium.<\/p>\n\n\n\n 2. Adrenal fatigue<\/strong><\/p>\n\n\n\n I have personally dealt with\u00a0adrenal fatigue<\/a>\u00a0in the past, and I can vouch for \u00a0magnesium\u2019s role in calming stress levels and rehabilitating hormonal systems. Magnesium helps to regulate cortisol levels, allowing for more balanced hormone production which is essential in our fast paced culture.<\/p>\n\n\n\n 3. Depression or anxiety<\/strong><\/p>\n\n\n\n Magnesium works in the brain to calm down the excitatory NMDA receptor. Without it, calcium and glutamate activate NMDA unchecked,\u00a0which can lead to depression and anxiety<\/a>. (4)<\/p>\n\n\n\n 4. Asthma<\/strong><\/p>\n\n\n\n Researchers are suggesting that those who do not include enough magnesium-rich foods in their diet have a higher rate of asthma. One reason could be that magnesium may\u00a0facilitate healthy bronchodilation<\/a>. (5)<\/p>\n\n\n\n 5. Chronic fatigue syndrome<\/strong><\/p>\n\n\n\n In a study published in the prominent\u00a0medical journal\u00a0Lancet<\/em><\/a>, (6) researchers found that about fifty percent of the hundreds of participants with chronic fatigue syndrome were magnesium deficient. These participants saw an improvement of symptoms when they received injections of a 580 milligram supplement.<\/p>\n\n\n\n 6. High blood pressure<\/strong><\/p>\n\n\n\n Studies also suggest that those using a magnesium supplement\u00a0lowered their blood pressure levels by up to 12 points<\/a>. (7)<\/p>\n\n\n\n 7. Heart problems<\/strong><\/p>\n\n\n\n Every 43 seconds someone experiences a heart attack. A\u00a0study published<\/a>\u00a0(8) in the\u00a0American Journal of Cardiology\u00a0<\/em>found that a lower level of magnesium intake increased the risk of coronary heart disease by 50 to 80 percent. In a separate double-blind,\u00a0placebo-controlled study<\/a>, (9) participants received either magnesium or a placebo for a period of one year. Over the course of one month, the magnesium group received 6,000 milligrams of magnesium orotate, and 3,000 milligrams of magnesium orotate for another 11 months after. The survival rate of these high risk patients was 76 percent in the magnesium group compared with 52 percent of the placebo group.<\/p>\n\n\n\n 8. Inflammation<\/strong><\/p>\n\n\n\n Inflammation underlies just about every chronic health condition<\/a>. Magnesium is indicated in\u00a0decreased CRP<\/a>\u00a0(10) and\u00a0Nf-kb<\/a>, (11) two inflammatory blood lab markers.<\/p>\n\n\n\n 9. Migraines and other types of headaches<\/strong><\/p>\n\n\n\n Half of people in the United States report having a least one headache per month. Millions of others are struck with painful migraines. It is estimated that about half of those who suffer from migraines are\u00a0magnesium deficient<\/a>. (12) Researchers looked into this, and found that 60 percent of chronic migraines sufferers have genetic changes that decrease their body\u2019s ability to metabolize magnesium. Magnesium relaxes blood vessels in the brain. Ionized magnesium administered through an IV significantly reduced pain within 15 minutes in more than 80 percent of patients.<\/p>\n\n\n\n 10. Insulin resistance<\/strong><\/p>\n\n\n\n A massive health concern for so many, half of the US population has some kind of insulin resistance which runs the gamut from metabolic syndrome to type 2 diabetes. A 15 year research study published in the medical journal\u00a0Circulation\u00a0<\/em>showed<\/a>\u00a0(13) that among approximately 5,000 people those who took higher levels of magnesium had a decreased risk of metabolic syndrome. A similar\u00a0study published<\/a>\u00a0(14) in the\u00a0American Journal of Epidemiology<\/em>\u00a0followed more than 1,000 healthy adults for five years. This study suggests that greater magnesium intake improved insulin sensitivity in these individuals. Other studies suggest that magnesium also\u00a0improves triglycerides<\/a>, (15) another marker of metabolic syndrome and diabetes.<\/p>\n\n\n\n 11. Low thyroid hormone levels<\/strong><\/p>\n\n\n\n Magnesium deficiency is often an overlooked factor when it comes to those dealing with\u00a0thyroid problems<\/a>. Magnesium is an essential component to the production of\u00a0thyroid hormones<\/a>. (16)<\/p>\n\n\n\n 12. Obsessive compulsive disorder (OCD)<\/strong><\/p>\n\n\n\n People who have OCD were found in studies to have\u00a0lower levels of magnesium<\/a>\u00a0(17) compared to individuals in control groups.<\/p>\n\n\n\n 13. Muscle cramps and spasms<\/strong><\/p>\n\n\n\n Spontaneous spasms, cramps in your muscles or \u201ccharley horses\u201d are not really random \u2014they are the most common sign of\u00a0magnesium deficiency<\/a>. (18)<\/p>\n\n\n\n 14. Premature aging<\/strong><\/p>\n\n\n\n The death of human endothelial cells and fibroblasts at a rapid pace contributes to early aging and\u00a0age-related diseases<\/a>. (19) Being deficient in magnesium is indicated in the acceleration of these processes.<\/p>\n\n\n\n 15. Poor memory<\/strong><\/p>\n\n\n\n Research done at MIT found that magnesium is key in regulating brain receptors that are necessary to learning and memory function, and that supplementing with magnesium helped clear so-called\u00a0brain fog<\/a>. (20) Magnesium also supports the brain\u2019s lifelong function of adapting, healing and adding new neural pathways. Getting enough magnesium may lead to slowed down and reversal of cognitive decline.<\/p>\n\n\n\n 16. Skin health<\/strong><\/p>\n\n\n\n A study in Poland showed that those with skin allergies saw substantial improvements in their skin with\u00a0magnesium supplementation<\/a>. (21)<\/p>\n\n\n\n 17. Sleep trouble<\/strong><\/p>\n\n\n\n Research has found<\/a>\u00a0(22) that magnesium supplementation helped improve all the major physiological markers associated with insomnia. For instance a neurotransmitter, GABA is key in the body\u2019s regulation of it\u2019s sleep system, and GABA receptors in the brain need magnesium to function properly.<\/p>\n\n\n\n 18. Weak bones<\/strong><\/p>\n\n\n\n In two studies published in the\u00a0American Journal of Clinical Nutrition<\/em><\/a>\u00a0(23) a strong correlation between magnesium deficiency and low bone density was found. Low bone density increases one\u2019s risk of osteoporosis and fractures.<\/p>\n\n\n\n When supplemental magnesium (300 mg) was taken for one year by participants in a randomized controlled study\u00a0bone mineral content<\/a>\u00a0(24) increased.<\/p>\n\n\n\n Magnesium Supplements<\/strong><\/p>\n\n\n\n Since it is difficult to get adequate magnesium through diet alone, supplementation can still be important, especially when trying correct deficiencies.<\/p>\n\n\n\n The same rules apply for magnesium supplements when choosing which one you should take. You\u2019ll want to ensure that the brand you choose is transparent with where it sources its ingredients from and what their manufacturing procedures are. It also needs to be free from additional fillers and ingredients that could also contribute to symptoms.<\/p>\n\n\n\n You also want to take your starting levels into account to determine how much magnesium you need to be taking. Consider working with a functional medicine practitioner who can test your magnesium levels with advanced nutrient labs. Since the majority of your body\u2019s magnesium is stored in your\u00a0cells and bones, not your blood, this often contributes to the inaccuracy of conventional nutrient labs.<\/p>\n\n\n\n Overall, magnesium is safe to take, but large amounts could potentially cause GI upset and diarrhea. Go off your doctor\u2019s recommendations or start at a lower dose and listen to your body and gradually increase your amount over time. It is important to check your levels every few months to assess how you are improving to determine what you need to do about dosing. But for healthy individuals the\u00a0daily recommended amounts<\/a>\u00a0(1) are:<\/p>\n\n\n\n There is no \u201cright\u201d time to take magnesium. However, due to it\u2019s calming effects, taking it right before bed can be the best way to capitalize on its ability to boost GABA levels and relax muscles. Magnesium can be found in multiple different forms, so you\u2019ll want to consider this when deciding which one will work best for your specific symptoms.<\/p>\n\n\n\n Since there are multiple different forms, I formulated a magnesium complex that comebines 4 different forms to create a well-rounded and bioavailable option.\u00a0The Magnesium<\/a>\u00a0combines Albion chelated magnesium with Magtein \u2122 (magnesium L-threonate) which boosts the brain\u2019s magnesium levels necessary for healthy cognition, long- and short-term memory, learning, and stress management.<\/p>\n\n\n\n Magnesium chelate<\/strong><\/p>\n\n\n\n This form is extremely bioavailable and is found in magnesium containing food sources.<\/p>\n\n\n\n Magnesium oxide<\/strong><\/p>\n\n\n\n This is most commonly used in supplements. Research\u00a0shows<\/a>\u00a0(25) it only has a 4 percent absorption rate so if you are struggling with absorption issues this is probably not your best option. This low bioavailability gives it an intensive laxative effect that makes it a good constipation remedy.<\/p>\n\n\n\n Magnesium citrate<\/strong><\/p>\n\n\n\n Magnesium is combined with citric acid to make this from. At 16 percent, it has a\u00a0higher absorption rate\u00a0than magnesium oxide, but also makes a great choice for relieving constipation.<\/p>\n\n\n\n Magnesium Threonate<\/strong><\/p>\n\n\n\n Since this form can pass the mitochondrial membrane, research is supporting its ability as a powerful neurological support and a good option for those with depression, anxiety, or brain fog. However, this form is not as readily available.<\/p>\n\n\n\n Magnesium oil<\/strong><\/p>\n\n\n\n This is a whole new way to boost your magnesium levels. Instead of ingesting it, magnesium oil is placed directly on the skin. This makes it one of the best options for people with gut dysfunctions that limit absorption. Since it also soothes the muscles in your digestive tract, rubbing magnesium oil on your abdomen can combat an upset stomach.<\/p>\n\n\n\n Another way to get in magnesium is by soaking in epsom salts or magnesium flakes. One study\u00a0showed that after 12 weeks of topical magnesium therapy \u2013 soaks and oils \u2013 magnesium increased by 25 percent in participants! No wonder soaking in magnesium is so relaxing \u2013 your muscles will be relaxed and you\u2019ll be ready to head directly to bed.<\/p>\n\n\n\n Foods to focus on<\/strong><\/p>\n\n\n\n There are many foods, mostly plant-based, that contain magnesium. This makes it an easy nutrient for most anyone to obtain through diet. Some of the best food sources include:<\/p>\n\n\n\n If you have indications of magnesium deficiency it is wise to check in with your doctor to have your magnesium levels tested. Because the standard nutrient labs are not always accurate, I recommend advanced nutrient labs (a functional medicine practitioner can help you with this) to assess your magnesium level.<\/p>\n\n\n\n As one of the first functional medicine telehealth clinics in the world, we provide webcam\u00a0health consultations<\/a>\u00a0for people around the globe.\u00a0<\/em><\/p>\n\n\n\n Source HERE<\/a><\/p>\n<\/body>","protected":false},"excerpt":{"rendered":" By Dr Will Cole - Functional Medicine Expert\/Consultant Your body is a breathtaking symphony of intricate biochemical pathways working in harmony every second of your life. We often take for granted the many facets which make up our bodies and how these simple elements and chemical reactions compose our very being. One small component of ...continue reading \"The Important Signs Of Magnesium Deficiency + How To Fix It\"<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,28,17,8,5,1,30],"tags":[],"class_list":{"0":"post-119","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-health-secrets","7":"category-natural-verses-medical","8":"category-nutrition-and-supplements","9":"category-things-you-should-know","10":"category-towards-better-health","11":"category-uncategorized","12":"category-womens-health","13":"h-entry","14":"hentry","15":"h-as-article"},"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/posts\/119"}],"collection":[{"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/comments?post=119"}],"version-history":[{"count":5,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/posts\/119\/revisions"}],"predecessor-version":[{"id":495,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/posts\/119\/revisions\/495"}],"wp:attachment":[{"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/media?parent=119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/categories?post=119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/letscareforhealth.com\/index.php\/wp-json\/wp\/v2\/tags?post=119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\n
\n