Magnesium – Your soon to be best friend
In main stream media, certain vitamins and supplements get promoted by such names as Dr. Oz, Dr Gupta and the media runs with them. One great example is Vitamin D – 6 years ago you had to beg your doctor to put it into your blood work make up. Now, insurance pays for it and is one they all point out.
It certainly is valuable and should not be overlooked. There are also many micro nutrients that we would classify as “Foundational Supplements” ones that we must have and ones that must be valued highly before you start watching doctor Oz.
Lets start taking a look at the benefits of Foundational Nutrients and what they can do for us. First up – MAGNESIUM
A couple quick facts
1. 4th most abundant mineral in your body
2. 66% found in bones
3. 33% found in skeletal and cardiac muscle
4. Involved in 300 essential biochemical reactions – from energy production to protein synthesis.
5. Most important for optimal health and athletic performance.
6. The more you sweat and pee, the more deficient you can become.
How Can I Find Out If I Have Adequate Levels:
To find a true level of magnesium in your body, you must ask your GP to run a Red Blood Cell Magnesium Lab. The normal serum magnesium level, standardized by your CBC lab test, means nothing until you are about to die. The goal is to bring the RBC Magnesium value near 5.6-6.8 mg/dL. Red Blood Cell magnesium is a reflective look at your current tissue stores.
When you receive your CBC levels back from your Doc, generally your doctor will tell you your “magnesium” levels are “within range”, when in fact you could be very deficient. Here are a few symptoms of Magnesium deficiency.
• Blood sugar dysregulation
• Depression & Anxiety
• Restless Leg Syndrome
• Kidney Stones
• Low energy/fatigue
• Muscle spasm at night
• Increased lactic acid retention
• Muscle tightness
• Tendency to pull muscles a lot
Here are just a few conditions that magnesium can help with:
1. Sleep – We will do a whole piece on sleep, but if you are have trouble sleeping, increasing your magnesium will help immensely and quickly.
2. Stress: Magnesium is the central fireman in the detoxification of the hormone cortisol. In humans and animals – stress brings on the sudden influx of calcium into the cells. This can bring on hypertension and heart arrhythmia. Magnesium blocks the stress response by blocking the calcium channels.
3. Constipation: Who would have ever thought? We talk a lot about the poopy police and how to fix our “private time”, but one way to increase a little “me” time, is to increase your magnesium. A sure way to know if you are taking to much magnesium, is to be aware during your first morning visit to the can. If you end up waking the house up with sounds of Chernobyl – it would be best to decrease our dose☺
4. Energy Levels: Many of our clients complain of low energy levels and once we set them up with restoring their magnesium levels, their energy levels return. Reason: Probably enhanced sleep.
5. Lowers C-Reactive Protein / Inflammation: Magnesium helps us process our Carbohydrate tolerance, increase our sleep depth, which decreases our cortisol, which lowers our inflammation.
6. * You can see how so many factors work in a synergistic fashion.
a. In a study of 58,615 Japanese healthy men ages 40-79, over the course of 14.7 years, the increased magnesium intake in the diet reduced their cardiovascular mortality risk by 50%.
i. *Zhang, W, Iso, et al Associations of dietary magnesium intake with mortality from cardiovascular disease : The JACC study. Atherosclerosis, Vol. 221, Issue 2, April 2012 pg 587-595. doi:10.1016/j.atherosclerosis 2012.01.034
What types of magnesium are there?
For best result there are 4 types of magnesium chelates that work better in a combination, than by themselves. However, based on lifestyle symptoms we may dose certain elemental magnesium more than another.
For great absorption take the following magnesium:
4 Types of Magnesium:
Orotate: heart and Lowers Cortisol
Fumarate: Krebs Cycle.
*Clinical Pear – add with the amino acid Tryptophan to help induce sleeping for those of you who have trouble falling asleep.
Some additional Magnesium Chelate choices that you could use.
Magnesium Threonate – Only magnesium that passes the blood brain barrier and another favorite sleep helper.
Magnesium Glycinate -This will help Phase II detoxification of your liver and may help those ever wake ups in the middle of the night.
Topical Magnesium – When restoring your RBC values becomes hard.
Look for part II when we help explain how to replenish your magnesium stores…