Magnesium is a natural element, a common metal, and it is vital to literally hundreds of functions within your body. Magnesium is the second most abundant element inside the human body. And it is the fourth most abundant positively charged ion in the human body. Along with calcium, sodium, potassium, phosphorus, and chloride, magnesium is a mineral the body needs in significant amounts in order to function properly. Current research shows approximately 80% of the American population is deficient in magnesium. This is due to the poor quality of our food and the composition of our diets.
Magnesium’s Role in the Body
Magnesium plays a role in over 300 biochemical reactions in the body! These reactions include protein synthesis, blood sugar control, muscle and nerve function, and so many more. Magnesium is also involved in bone health, which is where the majority of this mineral is stored in the body.
These reactions are crucial for our bodies to function properly, so we need to make sure we provide adequate amounts of magnesium to our body. This, however, can be challenging.
Magnesium is critical to cellular health, and the cells drive all functions within the human body. This is where all disease starts—in the cells. When the cells lack any component, they either pull it from other areas of the body (for example, leaching calcium from the bones), which then causes a disease, or, if they can’t find what they need, they replicate abnormally, which causes a disease (for example, cancer). Bottom line, we’re talking about the basis for disease and aging—both come down to cellular health and function.
Enzyme activity, energy production, DNA and RNA replication, and cellular health and reproduction all require significant amounts of magnesium. Magnesium is also crucial to electrolyte balance, glucose and fat breakdown, production of proteins and antioxidants, and the regulation of cholesterol production. It has been shown to help depression, reduce high blood pressure, regulate blood sugar and reduce insulin resistance, prevent migraines, improve the immune system and reduce inflammation (inflammation is the basis for autoimmune disorders), and lessen the symptoms of PMS.
When the body is deficient in magnesium, these basic, vital functions will break down, spiral out of control, and create disease processes within the body that present as chronic health issues such as diabetes, high blood pressure, cardiac disease, osteoporosis, sleep problems and irregularities, digestive issues, memory and cognitive issues, as well as autoimmune disorders.
I cannot stress enough: Magnesium is CRITICAL to your health.
Food Sources
Small amounts of magnesium are found in a variety of foods. Plant foods have the greatest amount of magnesium, such as almonds, spinach, cashews, soy milk, black beans, and whole grains. Almonds, which are the richest source of this mineral, provide 80 mg per ounce. However, there are components in food as well as parts of our digestive system that interfere with absorption. Additionally, a number of medications interfere with magnesium absorption.
Recommended Daily Allowance
The recommended daily allowance (RDA) for adults ranges between 310-420 mg of magnesium per day. However, it’s important to understand that RDAs are the minimum amount required to prevent a disease, and differ greatly from the optimum amount. Research shows optimum amounts of magnesium range between 500-600 mg daily, and for women can be as high as 700-800 mg. It is wise to aim for the optimum amount of 500-600 mg daily, and higher if you are a woman who suffers from headaches, especially migraines, PMS, or sleep disturbances.
Laboratory Testing
It seems logical to determine deficiency through a blood test. However, the majority of magnesium is found in our bones, therefore it is challenging to accurately measure nutrient status. Laboratory tests measure the level of magnesium in the blood, and the amount of magnesium in the blood or serum does not accurately reflect the body’s stores. In fact, less than 4% of the body’s magnesium stores are reflected in the blood. There is no single, minimally invasive test that can be used to determine magnesium status, and need for supplementation.
Rather, deficiency can be determined by symptoms seen in every day life, and by falling back on statistically significant research to date. That research consistently reflects a pervasive and widespread deficiency across the American population, well over 80%.
The American diet tends to lack consumption of plant foods, which are highest in magnesium. This lack of consumption, along with the relatively low bioavailability of magnesium, as well as the low quality of our modern soil, indicates that our population would benefit from magnesium supplementation.
Supplementation
Oral Magnesium
Here are some more things you need to know. When consumed orally (taken as a pill), most of the supplement is broken down and damaged in the digestive process. As a result, the body is able to use very little of the magnesium in that pill. Research suggests only about 4% of magnesium from oral supplements (pills) is absorbed by the body. Additionally, more than three dozen prescription medications interfere with magnesium absorption and retention, including antibiotics, diuretics, allergy and asthma medications, and chemotherapy treatments.
This means a person would need to consume enormous amounts of magnesium orally for that 4% to be high enough to make a difference. And doing so would cause significant GI upset. Bloating, gas, and diarrhea are side effects of oral magnesium because as the body breaks down (and therefore damages) the magnesium, the body pulls water into to the colon. For this reason, magnesium is a go-to treatment for constipation. But very little magnesium is being take up by the body, making this an ineffective route for delivering this vital supplement.
It is better to use magnesium topically. With topical use, none of the magnesium is lost or damaged in the gut. And the body is able to absorb and then immediately begin using up to 100% of the magnesium applied. Results can be noticed almost right away, depending on the symptoms. The first things you’re likely to notice are better sleep, better memory and cognition, reduced muscles and joint aches and cramps, improved appearance of the skin, reduced or eliminated outbreaks of eczema or psoriasis (if you suffer from that), improved and more stable mood, decreased feelings of stress, increased energy, and increased athletic or physical performance.
Magnesium Lotion
Magnesium lotions are not expensive and are easy to use. You can find them at natural or health food stores and online. They cost about $9-15 per bottle, and one bottle will last you about a month.
When shopping for a lotion, ensure you pick one with dosing information on the bottle. I have avoided recommending these for years because they never say how much you’re you get with each pump. That’s a problem when trying to reach the optimum dose.
The nFuse brand is the only one I’ve seen that has dosing information, and so this product has become my primary recommendation. Most people need two pumps daily. It’s not sticky, slimy, or greasy, and it doesn’t sting. It’s easy to use, and the bottle lasts a long time. This brand is available online and locally at Natural Grocers and Walgreens.
Here’s what it looks like so you know what to look for:
Where To Use It
Use it anywhere on the body. Once it’s in the blood, it’s going to go everywhere. To benefit, you don’t need to use it wherever you’re hurting. You benefit by using it at all. Use it wherever it’s convenient. Avoid sensitive skin as well as the face and eyes.
EXPERT CARE IN THE MAGIC CITY
For those in Billings, Montana, finding a skilled practitioner is the first step toward long-term relief. Catherine Nelson is a local expert specializing in medical and injury rehabilitation massage. With over two decades of experience and advanced certifications in CranioSacral Therapy and Kinesiology Taping, she focuses on helping patients regain mobility and live pain-free.
Whether you are dealing with chronic lower back issues or a recent injury, personalized massage therapy can help your body move like it used to. See what Catherine’s patients are saying.