Magnesium a ‘Must Have’ Mineral

Exhausted? Stressed? Anxious? Aching? Not Sleeping? Then regularly soaking your body in a bath of magnesium salts is the simplest and maybe the most cost effective way we can recommend to remedy the situation. It will also provide twenty minutes of dedicated ‘time out’ just for you. Absorbing your magnesium trans-dermally has a few benefits over oral supplementation. 1. Your muscles will feel a relaxed effect immediately 2. you can absorb a large amount with upsetting your digestive system (over 400mg may cause a laxative effect) 3. if your digestive system is not functioning optimally, uptake of this mineral may be more efficient through the skin system.

Our bodies lose stores of magnesium every day from normal functions like muscle movement, heartbeat and hormone production, so we must regularly replenish our stores either from food or magnesium supplementation. This is especially pertinent when we are going through times of physical or mental/emotional stress (like extreme exercise, trauma, study, deadlines, house-selling/moving, conflicts etc).

As one of the most crucial minerals utilised by our bodies magnesium is involved in over 300 biochemical functions from regulating heartbeat rhythms to helping neurotransmitter function. A good magnesium balance will help increase energy, calm nerves and any anxiety and help you fall asleep at night.

Magnesium supplementation can also be used to help with digestion by relieving constipation, relieving muscle aches and spasms and helping to prevent migraine headaches. Magnesium also plays an important role in regulating your bodies levels of calcium, potassium and sodium and, as mentioned earlier, it is very important for heart health.

A lack of magnesium is one of the most common nutrient deficiencies and supplementation may be helpful if you exhibit any of these deficiency signs; muscle aches or spasms; poor digestion; anxiety or trouble sleeping.

Some serious side effects of a magnesium deficiency may includehypertension and cardiovascular disease; kidney and liver damage; other nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium; restless leg syndrome; worsened PMS symptoms; behavioural disorders and mood swings; insomnia and trouble sleeping; osteoporosis; muscle weakness; eclampsia and preeclampsia.

You may be low in magnesium because of soil depletion and low levels of magnesium in our food chain, as well as digestive disorders and high use of medication and antibiotics causing damage that leads to malabsorption in the gut.

Of course we always recommend an ‘organic food first’ approach at Wise Cicada and an abundance of Magnesium can be found in green leafy vegetables, avocados, bananas, melon, legumes, nuts, seeds and certain whole grains. These specific ingredients are very high in magnesium, so integrate them into your meals regularly: Spinach: Swiss Chard: Black Beans: Mung Beans: Almonds: Cashews: Potatoes: Pumpkin Seeds: Avocado: Bananas: Broccoli and Brussels Sprouts.

However, food alone will not remedy a deficiency efficiently and we encourage you to come in and chat to our in store naturopaths working on the shop floor about which type of magnesium might be best for you. Wise Cicada Naturopath Available: 10.30 – 7pm Mon – Fri and 9.30 – 6pm Sat & Sun – We encourage you to Phone for advice as well 09 529 9529

Magnesium Chelate — is highly absorbable by the body. It is the type found in foods naturally. This magnesium is bound to multiple amino acids (proteins) and used to restore magnesium levels.

Magnesium Citrate — magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation.

Magnesium Chloride Oil — an oil form of magnesium that can be applied to skin. It is helpful for people with digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

Magnesium Glycinate — highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

Magnesium Threonate — has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

Magnesium Orotate — these supplements have orotic acid, and magnesium orotate is beneficial to the heart.

Recommended daily magnesium intake for adults = approx. 400mg for men and 300mg for women

Magnesium is connected to other nutrients within the body, including calcium, vitamin K and vitamin D. Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly. Similarly, taking vitamin D in high levels, or being deficient in vitamin K2, can lower magnesium stores in the body and contribute to a deficiency. Therefore, it is important to be careful when using a supplement and and consult a naturopath before purchase.