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Magnesium - The Relaxer

Magnesium, also known as the relaxer, is one of seven essential macrominerals. It is a naturally occurring mineral that is involved in over 300 metabolic processes in the body. The adult body can store about 25 grams of magnesium. 50-60% is stored in the skeletal system while the rest is stored in muscle, soft tissues, and bodily fluids.


Magnesium helps to turn nutrients into energy. Low magnesium keeps water from making it into the cells, causing loss of energy. Low magnesium can lead to abnormal heartbeats, seizures, loss of muscle control, and muscle twitching. It can also cause difficulty breathing and cardiac arrest. Certain medications, like omeprazole, can cause magnesium to be depleted.


Too much magnesium can be caused by taking excessive magnesium supplements, laxatives, or antacids. It can cause nausea, vomiting, facial flushing, low blood pressure, muscle weakness, irregular heartbeats, and trouble breathing. If the magnesium levels go too high, it can result in toxicity and even death. 


Calcium and magnesium work together and should be taken in balance. The muscles "work" with calcium and "rest" with magnesium. Taking high doses of vitamin D for too long can decrease the absorption of magnesium.


Magnesium Glycinate - Well absorbed; helps with relaxation and sleep

Magnesium Malate - Supports muscle function and recovery; helps with fatigue; eases pain

Magnesium Oxide/Hydroxide - Has only a 4% absorption rate; gentle laxative

Magnesium Chloride - Well absorbed; helps with gut issues like poor absorption or leaky gut

Magnesium Citrate - A gentle laxative

Magnesium Sulfate - Epsom salt; well absorbed through skin; provides stress relief; reduces inflammation; helps with restless leg

Magnesium Theonate - Helps with depression; helps with anxiety; clears brain fog


Benefits

Anti-Inflammatory (controls inflammation)
Lowers risk of diabetes
Lowers risk of stroke
Promotes normal heart rhythm
Vital for energy production
Aids calcium in potassium uptake
Protects lining of arteries from stress of blood pressure changes
Helps with PMS symptoms
Lowers fevers, cooling to the brain and liver
Aids in carbohydrate and mineral metabolism
Necessary for transmission of nerve and muscle impulses
Prevents calcification of tissues
Reduces birth defects

Causes of Deficiency

Fluoride, alcoholism, not eating enough magnesium-rich foods, poor intestinal absorption, flushed out by IV fluids, chronic diarrhea, high sodium intake, diuretics, calcium levels that are too high, hyperthyroidism, diabetes, antimicrobial agents, immunosuppressant drugs

Symptoms of Deficiency

Depression, anxiety, mood swings, tantrums, irritability, fidgety, chronic pain, cellular dehydration, calcium deficiency, poor heart health, weakness, muscle cramps, tremors, nausea, high blood pressure, type II diabetes, respiratory issues, dizziness, fatigue, potassium deficiency, difficulty swallowing, poor memory, confusion, irritable bowel, poor digestion, formation of kidney stones, deterioration of bones and teeth, convulsions, seizures

Drugs That Deplete

Prevacid, Dexilant, Prilosec, Zegerid, Nexium, Protonix, AcipHex, Vimovo

Natural Sources

Dark, leafy green vegetable, yellow foods, fish, beans. avocados, nuts, seeds, dairy, apples, bananas, black-eyed peas, brewer's yeast, cantaloupe, figs, grapefruit, lemons, peaches, watermelon, alfalfa, bladder wrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops, kelp, nettle leaves, straw, paprika, parsley, peppermint, red raspberry leaf, red clover, shepherd's purse, yarrow, yellow dock

Caution

There is a greater risk of toxicity for people with kidney failure who cannot eliminate enough magnesium. People with healthy kidneys can regulate their magnesium levels, with the body getting rid of what it doesn't need through urine.

Resources

1) Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022b). B vitamins: Functions and uses in Medicine. The Permanente Journal, 26(2), 89–97. https://doi.org/10.7812/tpp/21.204
2) Lee, M., Hsu, Y., Shen, S., Ho, C., & Huang, C. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738

MEDICAL DISCLAIMER

Cynthia A. Barrington is not a physician and the relationship between her and her clients is not as prescriber and patient but as educator and client. This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. It is fully the client's choice whether or not to take advantage of the information Cynthia presents. Naturopathy, homeopathy, flower essences, and any other recommendations do not "treat" illnesses; they address the entire person as a matter of wholeness that is an educational process, not a medical one. In order to be treated or diagnosed, Cynthia believes the advice of a holistic physician is in order. Never stop taking prescription medications without first consulting your physician. Consult your physician before starting a fitness program or taking supplements.

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