[This article contains information on medicinal herbalism, read our Medical Disclaimer here.]
Why Is Magnesium Important?
Magnesium is an essential mineral and is used for hundreds of metabolic functions within the human body. Including:
Bone health: Half of all magnesium in the body is within the bones. Magnesium also impacts how our body stores and metabolizes calcium, directly affecting bone formation.
Regulate function of muscle movement
Nerve function
Hormone regulation
Blood sugar levels and sugar transport
Blood pressure and blood clotting
Making protein, and DNA
Immune cell activity
Insulin sensitivity
Control free radical activity
Collagen and elastin synthesis
Magnesium levels are not routinely tested in doctor's visits, but it is estimated that 80% of Americans do not get the recommended daily intake of magnesium, and therefore may be deficient in magnesium to some degree, though it often goes undiagnosed.
What Happens When Magnesium Levels Are Low?
In the short term, when magnesium levels are low, the kidneys can make up for it by keeping magnesium out of the urine. But when we become chronically low in magnesium, symptoms like fatigue and weakness can occur. According to the Office of Dietary Supplements, severe magnesium deficiency may cause "numbness, tingling, muscle cramps, seizures, personality changes, and an abnormal heart rhythm."
Some health conditions put people at risk for developing magnesium deficiencies, such as, gastrointestinal diseases, type 2 diabetes, alcoholism, obesity, heart failure, and old age.
Eating a diet high in sugar will create an acidic environment within the body and deplete magnesium levels, due to having to use magnesium to bring about alkalinity.
Why Isn't Dietary Magnesium Enough?
Over-farming has depleted our soil of necessary vitamins and minerals. This is because we are growing crops in the same soil year after year without incorporating compost or leave an adequate lapse in time for new plant growth to return into the earth, allowing the ground to heal itself. Pesticides and herbicides used during industrial farming have also depleted our soil of essential vitamins and minerals. Resulting in produce that we grow is less nutrient dense than it should be, especially in the mineral magnesium. For this reason and many others, buying locally grown produce when we can is much healthier for ourselves and the environment.
Magnesium is present in Legumes, beans, nuts and seeds, whole grains, leafy green vegetables like spinach and kale.
Magnesium and other essential vitamins and minerals are also added to fortified foods like cereal.
How Much Do I Need and How Should I Take It?
The recommended intake of magnesium is 400 mg for men and 310 for women, with higher doses for women during pregnancy.
Minerals aren't absorbed well through the intestinal tract, only about 20-50% of the magnesium we consume through food and oral supplementation is being absorbed. Magnesium is absorbed in the small intestine and any excess of the mineral will be excreted by the kidneys and bowel. Oral magnesium supplementation can cause irritation to the digestive system.
Instead, magnesium is better absorbed through the skin. This way, we can supplement magnesium by applying a magnesium oil and soaking in magnesium baths, and not risk gastrointestinal irritation.
As a preventative and daily self-care measure, it is best to eat plenty of food that is rich in magnesium, and use magnesium transdermally.
If you do have a magnesium deficiency, or suspect one, combine these methods with an oral supplement. For this, it is recommended to only take a maximum daily dose of 350 mg, because that combined with the magnesium naturally occurring in food should equal an abundant dose of absorbable magnesium.
Transdermal Magnesium
Transdermal means ‘through the skin’, topical application of magnesium absorbs more easily than through the digestive system because of the greater surface area, and that the mineral is absorbing straight into the tissue and blood, influencing the body systems to a greater degree.
Magnesium salts (Magnesium chloride) is said to be absorbed more readily into the body than epsom salts (Magnesium sulfate). While both are beneficial to the body, magnesium chloride flakes are the best way to get a high dose of magnesium.
Warning: Magnesium creates a tingling/stinging sensation that those with sensitive skin may find uncomfortable. This tingling sensation is much less irritating in a bath than it is when using a magnesium oil, as discussed below.
An added perk of transdermal magnesium, and surprisingly, something I haven't heard anyone else talk about, is that magnesium is extremely exfoliating. When applying magnesium oil to the skin, I've noticed that my skin sloths off immediantely, and this causes itching when it isn't washed off. Because of this, adding magnesium flakes to bath water is the best option, in my opinion.
Benefits of Proper Magnesium Intake
Calmer, relaxes nervous tension
Improved sleep, by inducing the production of melatonin
Less headaches
Improved gastrointestinal health
Wound healing
Relieves muscle aches and pains
Beneficial for skin conditions like eczema and psoriasis
Faster recovery from exercise
Helps to restore sleep quality
Prevents hair loss
Improves texture of skin due by increasing hydration, elacticity, and balancing calcium that may be clogging pores.
Plays a key role in sexual health and well-being
Aid in the detoxification process
Magnesium plays a role in collagen production, reducing cellulite and improving skin elacticity
How To Use Magnesium Flakes
Magnesium oil
Magnesium and water combines create an oil-like consistency. Some people enjoy this after they bathe or shower, but I found this to be too uncomfortable on the skin because of the tingling/stinging sensation magnesium gives. Instead, a magnesium oil would be best used after working out to apply on the muscles that were targeted, this will help reduce soreness and a hasten recovery of the muscle tissue.
Magnesium Oil Recipe
Combine 1/2 cup filtered water, with 1/2 cup magnesium chloride flakes, into a spray bottle. Shake and use once fully dissolved.
Optional: Use an herbal decoction instead of water with herbs to aid in pain relief and muscle regeneration like arnica and black pepper.
Magnesium bath
This is my personal favorite way to reap the benefits of magnesium. The tingling sensation that transdermal magnesium causes is too irritating for my skin, but soaking in a hot bath with the mineral is a relaxing way to end the day and will improve quality of sleep.
Magnesium Bath Recipe
Simply add a 1/2 cup of magnesium chloride flakes to the bath water before getting in, and soak for at least 20 minutes.
What is your favorite way to supplement magnesium? Have you tried transdermal magnesium? Let me know in the comments!
Sincerely,
Emilee Wright
A Mercurial Consciousness