If we downplay or ignore our need for magnesium, we risk lowering our quality of life – or even losing our life. I cannot state this strongly enough. Approximately 50% of U.S. adults are quite deficient in magnesium (Mg) and are unknowingly suffering because of it. (
As a heart nurse, I witnessed this in cardiac events like tachycardia, congestive heart failure, acute ischemic events, or in the acutely ill patient in the ICU. (source) In the ER, a magnesium drip was often one of the first things started with these patients.
In addition, PPIs (proton pump inhibitors like Nexium, Prevacid, Prilosec which reduce the production of acid by the stomach) over time will reduce magnesium. This is significant because a number of patients who use PPIs and don’t replace the magnesium, fall into a-fib or other heart rhythm disturbances. The number of patients to whom this occurs is staggering, and yet no one seems to be doing any patient education.
One of magnesium’s main roles is to act as a cofactor — a helper molecule — in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including (
- Energy creation: converting food into energy
- Protein formation: creating new proteins from amino acids
- Gene maintenance: helping create and repair DNA and RNA
- Muscle movements: aiding in muscle contraction and relaxation
- Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
What Could Go Wrong?
Insufficient magnesium levels inevitably lead to fatigue, low energy, osteoporosis, insomnia, and sleep problems. Deficiency is also associated with leg and muscle cramps, PMS and associated symptoms, inflammation with high CRP levels, constipation and other digestive issues, anxiety, depression and poor mood, difficulty coping with stress, arrhythmias, heart attack, palpitations, high B/P, high blood sugar/type 2 diabetes, and also migraines and asthma – so if you have any of these symptoms, you are likely deficient in magnesium. ⠀
Most people aren’t aware how vital it is, that they’re deficient, or how it affects their quality of life! Dr. Clementine is passionate about this, as you will see. If more people only knew…
Timestamps for the 9 signs of Magnesium Deficiency:
- 0:30: Why Magnesium Blood tests are NOT accurate
- 1:49: Why Mg is so important for your health
- 2:31: #1 – Fatigue and tiredness
- 3:19: #2 – Insomnia
- 4:31: #3 – Leg cramps, muscle spasms, period cramps
- 5:54: #4 – Loss of appetite
- 6:27: #5 – Constipation
- 7:10: #6 – Numbness, pins and needles, or tingling in extremities
- 7:37: #7 – Fast or abnormal heart rate (arrhythmia)
- 8:33: #8 – High B/P
- 9:00: #9 – Mental health issues
Nutrients usually act in a coordinated manner in the body. Intestinal absorption and subsequent metabolism of a particular nutrient, to a certain extent, is dependent on the availability of other nutrients.
Did You Know – Vitamin D Levels Cannot be Sufficiently Raised Without Magnesium?
Magnesium (Mg) and vitamin D are 2 essential nutrients that are necessary for the physiologic functions of various organs.
- Mg assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.
- All of the enzymes that metabolize vitamin D seem to require Mg, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
- Deficiency in either of these nutrients is associated with various disorders such as skeletal deformities, cardiovascular diseases, and metabolic syndrome.
It is therefore essential to ensure that the recommended amount of magnesium is consumed daily to obtain the optimal benefits of vitamin D. I recommend a D3 with K2, but even better is natural sunshine 20 minutes a day.
Compared to synthetic pharmaceutical medications, Mg is a beneficial, low cost, and effective treatment.
And not to go down the rabbit hole too much here, but Mg is also vital to reverse soft tissue calcification and bring calcium out of tissue and into bones. A consistent daily supplement of magnesium can correct SO many issues.
Possibly the Best Magnesium Supplements
- Best overall magnesium supplement (source): Life Extension Magnesium Caps
- Best magnesium powder: Pure Encapsulations Magnesium or this one (no natural flavors, food dyes or junk added!)
The recommended dose for magnesium supplements varies depending on the brand, the intended use, and how much of this mineral you’re already getting in your diet (
Here are the current average daily recommended amounts of magnesium for teens and adults (
|Age or life stage||Recommended amount|
|boys (14–18 years old)||410 mg|
|girls (14–18 years old)||360 mg|
|men (18+ years old)||400–420 mg|
|women (18+ years old)||310–320 mg|
|pregnancy (14–18 years old)||400 mg|
|pregnancy (18+ years old)||350–360 mg|
|breastfeeding or (14–18 years old)||360 mg|
|breastfeeding (18+ years old)||310–320 mg|
To avoid diarrhea, try to keep your intake of magnesium from supplements under 400 mg per day, unless advised otherwise.
And, of course, get as much as you can from your food: Avocados, spinach, swiss chard (and other leafy green vegetables), bananas, watermelon, blackberries, potatoes with skin, okra, broccoli, quinoa, brown rice, black-eyed peas, lima and black beans, chickpeas, almonds, cashews, pumpkin seeds, flaxseeds, chia seeds, and other seeds, and peanuts.
Magnesium oil is really just condensed seawater minerals. Traditional methods of application are to dilute the oil (supersaturated magnesium chloride) 50:50 with distilled water/clean water. Sometimes I rub in a couple sprays on the bottom of my feet and add thins socks. Some people find it too itchy, in that case, wash oil off the skin after 30 minutes – most should be absorbed by then. Or, instead, add one ounce of magnesium oil to a warm/hot foot bath and soak feet for 15 minutes.
Epsom salt baths are another simple way to help increase your body’s Mg levels. Add 1-2 cups of Epsom salt to your hot bathwater and soak for 20 minutes. Do NOT purchase with any fragrance added... just 100% Epsom salt, like this one.
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