What do headaches, constipation, insomnia, high blood pressure, anxiety, asthma, spasms, muscle cramps, low vitamin D and low energy have in common?
Hint: it starts with ‘Mag’ and ends with ‘Nesium’.
But seriously, we have an epidemic of magnesium deficiency and it’s needed in over a gazillion (yes that’s a real number) functions in the body.
Think of magnesium as our most powerful relaxation mineral.
It’s the Yin to our Yang so to speak. Our hearts contract, then relax. Our bowels contract and then relax.
But thanks to soil erosion and modern-day farming practices, even “healthy” foods have become less nutritious today.
Add to that the effects of certain medications and chronic diseases, and an increase in consumption of sugar and processed foods et voila! Magnesium deficiency!
So, who needs Magnesium the most?
I can also add: anxiety, depression, osteoporosis, kidney stones, heart disease, migraines, pain, fibromyalgia, chronic fatigue, cholesterol, hypertension, PMS, PCOS, infertility, asthma…
And the list goes on…
But there are 3 groups of people in particular who need magnesium the most:
1️⃣ Type 2 Diabetes (or those on the spectrum of developing it):
👉🏻For every 1 molecule of sugar consumed, the body needs 56 molecules of magnesium to process it. A high-sugar/high refined carb diet essentially drains our magnesium reserves.
👉🏻Insulin – our blood sugar storage hormone – helps get magnesium and sugar into our cells. If insulin resistant (the phase before pre-diabetes), that doesn’t happen as effectively which leads to less magnesium in the cells where it counts!
2️⃣ Regular use of acid reflux medication like Protonix, Prilosec or Nexium reduces stomach acid and makes mineral absorption difficult – magnesium included.
We need good strong stomach acid to separate the minerals tied up to the proteins in our food to be able to absorb them.
Acid reflux sufferers more often need MORE stomach acid, not less.
3️⃣ Diuretic medications, especially for hypertension are usually prescribed to eliminate sodium by increasing urination to reduce the edema caused by blood pressure drugs (i.e. beta blockers).
But these drugs also flush out magnesium and potassium – which ironically are two important electrolyte minerals needed to maintain a healthy blood pressure in the first place!
👉🏻 What can you do? Get tested!
Be sure to request “RBC” magnesium as opposed to the standard “serum” magnesium which gives you a better reflection of your levels over ~3 months in the cells vs. the levels from a day or two in your blood.
And checkout my previous post for the different forms of magnesium.
⚠️ note: those with kidney dysfunction/disease should work with a physician if supplementing with magnesium to prevent accumulation in the blood.
What can you do if we are deficient?
✔️ For starters, eat more magnesium-rich foods; spinach, swiss chard, beet and turnip greens, pumpkin & sesame seeds, etc.
✔️ Limit or avoid foods that rob your body of magnesium like coffee, sodas, sugar and alcohol.
✔️ Consider magnesium supplements but remember – form matters (see post image & swipe for some sample brand recommendations):
💊 For general relaxation, tightness and headaches, I recommend magnesium glycinate.
💊 For cramps and spasms, an Epsom salt (magnesium sulfate) bath or magnesium oil sprayed directly onto the affected area can really help too. Warning – it may sting so dilute oil with water if it does.
💊 For attention deficit, mood issues & cognitive function, magnesium threonate is better. (Discount code: BERN10)
💊 For strong pain & chronic fatigue, magnesium malate can help since malic acid is a key component of several energy-making chemical reactions in the body.
💊 Taurine & magnesium combined together have special properties for the heart.
💊 Citric acid is a mild laxative, therefore combined with magnesium offers constipation relief in adequate doses.
I have listed some magnesium supplement options for you below; some are available through my online dispensary.
I hope this was helpful. As always, if you have any comments or questions, please feel free to leave them below.
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