The Super Mineral
Alright, let’s start this off with a little quiz….no worries, you won’t be graded, just for a little fun.
What mineral is important to every organ in the body, necessary for almost all bodily processes including energy production and muscle firing and is absolutely crucial to a healthy heart? If you are deficient in this vital mineral, you may experience a large array of symptoms in your body that you would never attribute to a deficiency (unless you are in the know, which is why I am writing this!)?
The Super Mineral is…..Magnesium!
It is estimated that 80% of people are not getting the recommended daily allowance of magnesium. This is 320mg for adult women and 420mg for adult men.
Being deficient in magnesium, according to Dr. Carolyn Dean, author of The Magnesium Miracle (and in my opinion THE reigning magnesium expert), can contribute to no less than 55 conditions of chronic illness! Here is a partial list for you to check out:
Acid Reflux, Adrenal Fatigue, Alzheimer’s, Anxiety, Brain Dysfunction, Depression, Diabetes, Elevated Cholesterol, Headaches/Migraines, Heart Disease, Insomnia, Musculoskeletal conditions, Nerve conditions, Raynaud’s Syndrome, Restless Leg Syndrome and TMJ symptoms. Just a partial list!
What causes Magnesium deficiency? Well for starters, the mineral content in our soil just isn’t what it used to be so our food that grows in this depleted soil doesn’t acquire the levels of minerals it used to. Also the SAD (Standard American Diet) way of eating lacks proper nutrients so it would leave you lacking even if our farm soils weren’t depleted. Combine these two factors together and you are most likely facing a deficiency. Sugar and alcohol consumption also deplete magnesium stores so avoid these if you are experiencing symptoms of low magnesium.
Other contributors to magnesium deficiency are fluoride in our water, and drugs containing fluoride. Statins, SSRI’s , and other drugs are often fluoridated to increase their potency. However when magnesium and fluoride combine, it creates a compound that destroys enzymatic activity in the very systems which rely on magnesium to function. The symptoms that occur when this happens are considered to be side effects of the drugs...more likely they are due to magnesium deficiency!
Magnesium is actually very important in protecting against osteoporosis and arthritis. Proper magnesium to calcium ratios must be maintained. Magnesium is either used or flushed from the body whereas calcium can be stored in the body. If there is too much calcium in the body without enough magnesium, the calcium can harden and be stored as mineral deposits, possibly resulting in hardening of the arteries, osteoporosis or arthritis. Even though calcium is added to our food and beverages today, more and more women are being diagnosed with osteoporosis! Without adequate magnesium, the calcium we take to prevent osteoporosis may in fact, become a contributing factor to it. Dr. Dean recommends 1) getting enough magnesium to meet the daily RDI and 2) once that is being met to then get a 1:2 ratio of calcium to magnesium with a 1:1 ratio as a minimum. Don’t forget Vitamin D3 as well, which together with magnesium aids in calcium absorption.
If you would like to test your levels of magnesium with a Magnesium RBC test Dr. Dean recommends aiming for an OPTIMUM level of 6.5mg/dL. Being within the range of 4.2-6.8mg/dL does not necessarily mean you have OPTIMAL levels. The 6.5mg/dL is the sweet spot you are looking to attain in order to avoid feeling the above mentioned 55 symptoms of magnesium deficiency.
Here is a link to order your own test if it is not available through your doctor. http://requestatest.com/
**A standard blood test will NOT be a good indicator of true magnesium levels in your cells. Less than 1% of your magnesium resides in the blood stream, when the level goes down it is immediately replaced by magnesium from the bones and muscles so it will always appear ‘normal’ though the magnesium levels throughout your system could be depleted leaving you with symptoms.
Ways to increase your magnesium.
Epsom salt (magnesium sulfate) baths or foot soaks are a good way to increase levels of magnesium in a relaxing way as it can be absorbed through the skin. Magnesium oil and magnesium citrate are also great. Magnesium citrate can have a laxative effect so start with a small dose (½ tsp) and work your way up to the recommended amount (2 tsp) as your body adjusts.
Foods that are high in magnesium are dark leafy greens, nuts and seeds, fish, beans, whole grains, bananas, avocados and even dark chocolate so ENJOY these foods remembering that magnesium stores in the soil are not what they once were so supplementing is still a good idea.
So if you are experiencing any of the chronic health issues listed above be sure to look into supplementing with magnesium. It could very well be the answer you are looking for. If you would like to learn more about magnesium- Here is a link for a great interview with Dr. Carolyn Dean.