Do You Need More Magnesium? These Are Signs You Are Deficient & How To Get More

Magnesium is the fourth most abundant mineral in your body. More than 3,750 magnesium-binding sites have been detected on human proteins,1 and it’s required for more than 300 different enzymes in your body.

As is the case with vitamin D, if you don’t have enough magnesium, your body simply cannot function optimally, and insufficient cellular magnesium levels set the stage for deterioration of metabolic function that can snowball into more serious health problems.

For starters, magnesium is critical for the optimization of your mitochondria, which have enormous potential to influence your health, especially the prevention of cancer.

In fact, optimizing mitochondrial metabolism may be at the core of effective cancer treatment. But your mitochondrial function is also crucial for overall good health, energy, and athletic performance.

Common Causes for Magnesium Deficiency

A century ago, we were getting an estimated 500 milligrams (mg) of magnesium from the food we ate, courtesy of the nutrient-rich soil in which it was grown. Today, estimates suggest we’re only getting 150 to 300 mg a day from our food supply.

As noted by Patrick, eating a diet rich in calories and poor in micronutrients (read processed foods) is a primary risk factor for magnesium deficiency, for the simple reason that magnesium resides at the center of the chlorophyll molecule.

Chlorophyll, as you may know, is what gives plants their green color. Most Americans eat far too few fruits and vegetables, which may explain why more than half of the American public is deficient in magnesium.

In addition to not getting sufficient amounts from your diet, magnesium is also lost through stress, lack of sleep, alcohol consumption, and prescription drug use (especially diuretics, statins, fluoride and fluoride-containing drugs such as fluoroquinolone antibiotics).

Magnesium levels can also decline in the presence of certain hormones, such as estrogen. If you have elevated insulin levels — which an estimated 80 percent of Americans do — you’re quite likely to have low magnesium levels.4

Increasing your magnesium intake may actually go a long way toward improving your condition, or warding off insulin resistance and diabetes in the first place. In one study,5 prediabetics with the highest magnesium intake reduced their risk for blood sugar and metabolic problems by 71 percent.

A second study6 also found that higher magnesium intake reduces the risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes.

According to the authors, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.” The mechanism by which magnesium controls glucose and insulin homeostasis appears to involve two genes responsible for magnesium homeostasis.7

Magnesium is also required to activate tyrosine kinase, an enzyme that functions as an “on” or “off” switch in many cellular functions and is required for the proper function of your insulin receptors. Last but not least, digestive problems such as Crohn’s disease and leaky gut impair your body’s ability to absorb magnesium, which is yet another cause of inadequate magnesium levels.

As noted by Dr. Dean, it’s quite possible that magnesium insufficiency is part of why health problems such as heart disease, diabetes, and high blood pressure are so prevalent these days. It may also play a role in fibromyalgia,8 magnesium deficiency is a well-recognized factor in migraines.9

5 Symptoms of Magnesium Deficiency

o-FATIGUE-facebook

Unfortunately, there’s no lab test that will give you a truly accurate reading of your magnesium status. The reason for this is that only 1 percent of the magnesium in your body is found in your blood; 50 to 60 percent resides in your bones, and the remaining is in your soft tissues.

Since most of your magnesium is stored inside your cells and bone rather than in blood plasma, there are no satisfactory blood tests for assessing it. That said, some specialty labs do provide an RBC magnesium test which is reasonably accurate.

Other tests your doctor may use to evaluate your magnesium status include a 24-hour urine test or a sublingual epithelial test. Still, these can only give you an estimate of your levels, and doctors typically need to evaluate them in light of the symptoms you exhibit.

Early signs of magnesium deficiency may include:

  • headaches
  • loss of appetite
  • nausea and vomiting
  • fatigue or weakness

More chronic magnesium deficiency can lead to far more serious symptoms such as:

  • Abnormal heart rhythms and coronary spasms
  • Muscle cramps and contractions
  • Seizures
  • Numbness and tingling
  • Personality changes

These signs and symptoms are by no means an exhaustive list. In her book, “The Magnesium Miracle,” Dr. Carolyn Dean lists no less than 100 factors that will help you decide whether or not you might be deficient.

You can also follow the instructions in her blog post, “Gauging Magnesium Deficiency Symptoms,”10 which will give you a check list to go through every few weeks. This will help you gauge how much magnesium you need to resolve your deficiency symptoms.

Your Best Source of Magnesium: REAL Food

spinach_750

You could theoretically keep your magnesium levels in the therapeutic range without resorting to supplements simply by eating a varied diet, including plenty of dark-green leafy vegetables. One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens.

That said, it’s important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil in which the plant was grown.

Most soils have become severely depleted of nutrients, and for this reason, some magnesium experts, including Dr. Dean, believe that virtually everyone needs to take supplemental magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils, but it is very difficult to make that determination. If you eat organic whole foods and have no signs of deficiency, you’re probably doing quite alright.

But regardless of how seemingly healthy your diet is, if you have symptoms of magnesium deficiency, you’d be wise to add a supplement, which I’ll cover in the next section. Based on data collected by GreenMedInfo11 and The World’s Healthiest Foods,12 the following are among the richest food sources of magnesium:

Dried seaweed, agar Rice bran Herbs and spices: basil, coriander, chives, cumin seed, parsley, mustard seeds, and fennel
Nuts: Brazil nuts, cashews, and almond butter Seeds: pumpkin seeds, flaxseed, sesame seeds, and sunflower seeds Unsweetened cocoa powder
Whey, sweet or dried Leafy greens: spinach, Swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussel sprouts, and romaine lettuce Quinoa, buckwheat, brown rice, millet, oats, rye, and wheat
Beans: black beans, navy beans, pinto beans, lima beans, and kidney beans Squash: summer and winter squash Fruits and berries: papaya, raspberries, tomato, cantaloupe, strawberries, and watermelon

Suggested Dosages and Other Recommendations When Taking Magnesium Supplements

supplements

The recommended dietary allowance (RDA) for magnesium13 ranges from 310 to 420 mg per day, depending on your age and sex. However, as noted by Dr. Dean, some researchers believe we may need anywhere from 600 to 900 mg/day for optimal health.

There’s certainly many reasons for making sure you’re above the RDA, and fortunately, magnesium is quite safe so you don’t have to worry about taking too much. Dr. Dean suggests using your intestinal reaction as a marker for your ideal dose. She recommends starting out at 200 mg of oral magnesium citrate per day, and gradually increase your dose until you develop slightly loose stools.

This is your personal cutoff point, as when your body has too much magnesium it simply flushes it out the other end. Magnesium citrate is known for having a laxative effect, which is why it’s recommended in this case.

You may reach 600 mg/day before you notice a change in your bowel movements, or it may occur at a much lower dose — it depends on how much magnesium you’re getting from your diet. Keep in mind that it’s better to divide your dose and take it two or three times a day rather than taking one large dose.

Besides magnesium citrate, there are a variety of other magnesium supplements on the market. I personally prefer magnesium threonate, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels.

It also penetrates your blood-brain barrier and may help improve memory. The following table summarizes some of the differences between the various forms. Whichever supplement you choose, avoid those containing magnesium stearate, a common but potentially hazardous additive.

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride / Magnesium lactate contains only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate / Magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it’s easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties,contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which has laxative properties Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

Other Important Nutrients That Work in Tandem with Magnesium

healthy-nuts

One of the major benefits of getting your nutrients from a varied whole food diet is that you’re less likely to end up with unbalanced nutrient ratios. When it comes to magnesium, calcium, vitamin D, and K2 also come into play. These four nutrients work together synergistically, with one supporting the other. All of them are needed in order for each individual nutrient to perform properly.

    • An appropriate magnesium to calcium ratio is thought to be 1:1. Excessive amounts of calcium without the counterbalance of magnesium can lead to heart attacks, strokes, and sudden death. If you’re calcium deficient, your best bet is to increase consumption of foods high in calcium before opting for a supplement. This is because many high calcium foods also contain naturally high amounts of vitamin K2.

Nature cleverly gives us these two nutrients in combination, so they work optimally. Good sources of calcium include nuts, seeds, and dairy, especially cheeses and vegetables, although veggies aren’t high in K2. One exception is fermented vegetables where a starter culture specifically designed to produce ample amounts of K2 was used.

Homemade bone broth is another excellent source. Simply simmer leftover bones over low heat for an entire day to extract the calcium from the bones. You can use this broth for soups, stews, or drink it straight.

  • For vitamin D, you want to be in the optimal range of 50 to 70 ng/ml. Sensible sun exposure is the ideal way to optimize your levels, but a tanning bed and/or vitamin D3 supplement (and to a lesser degree certain foods) can also be used during winter months when you’re unlikely to produce enough vitamin D from sun exposure.
  • The optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms (mcg) of vitamin K2 might be enough to activate your body’s K2-dependent proteins to shuttle calcium to the proper areas.

Boost Magnesium to Optimize Your Health and Energy Levels

couple walking outside

The evidence is clear: if you want to optimize your mitochondrial function, metabolism, and reduce your risk for type 2 diabetes and cardiovascular disease, one of the things you need to do is consume adequate magnesium. Magnesium also plays a role in your body’s detoxification processes and therefore is important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins.

Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant,” requires magnesium for its synthesis. Your need for magnesium can be magnified by factors such as age, stress, lack of sleep, alcohol consumption, insulin resistance and diabetes, prescription drug use, an unbalanced gut microbiome, poor kidney function, and more.

Among the most common symptoms that your body is lacking in magnesium are “Charlie horses” (the muscle spasm that occurs when you stretch your legs), muscle or coronary spasms, fatigue, nausea, and headaches or migraines.

These are all warning signs indicating you probably need to boost your magnesium intake, either through your diet or through a magnesium supplement. For more details, please see Dr. Dean’s blog post, “Gauging Magnesium Deficiency Symptoms.”14

While it’s best to get your magnesium from your diet, most foods are deficient in magnesium and other minerals due to being grown in mineral-depleted soils. Fertilizers like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals.

As a result, I believe it would be prudent for most people to consider a magnesium supplement. This is my personal strategy even though I have access to organic foods.

Another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption.


Fasting?

Breakfast, blood sugar, & inflammation

Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.

In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!

Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!

==> Naturally Fight & Reverse Damaging Inflammatory Effects in Your Body!


Best stretch before bed (1 minute)

Did you know that one of the best times to stretch is right before bed? However…

What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...

=> Best stretch before bed (takes 1-min)

Enjoy!

Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody


Stop Snoring in 3 Minutes - Starting Tonight

...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!

Today is a good day. Tonight will be even better. Why?

Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!

...even if straps, sprays and even torturing CPAP masks have failed you in the past.

Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.

Use them anytimeanywhere... even while stuck in traffic or watching TV.

Plus the results are permanent!

To learn more and test-drive the easy snoring and sleep apnea exercises for yourself, click here...

To a good night's sleep,
Rick + Lisa
eatlocalgrown / wisemindhealthybody


The #1 "bodyfat-eating" hormone...

weight loss solved

Did you know that your bodyfat can become "calorie-resistant"?

True. And it's completely unaffected by even the strictest diets... and most intense exercises.

However, there's good news- Calorie-resistant bodyfat can be now removed...

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

To your health!

PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


Free Paleo / Keto Cookbook

Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold ­­ a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!

paleohack chart

The cookbook is called Paleo Eats, and it's filled with over 80 chef ­created, insanely tasty Paleo recipes ­­ which means they are free from gluten, soy, dairy, and refined sugar.

Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

>> Get The Free Cookbook

Enjoy!


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)


3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com