So far we’ve discussed how to combat stress and inflammation with Cherry Juice Concentrate and Omega 3s. This month we will focus on Magnesium, the..
So far we’ve discussed how to combat stress and inflammation with
Cherry Juice Concentrate and Omega 3s. This month we will focus on
Magnesium, the most critical mineral for coping with stress.
Magnesium (Mg) is a mineral your body needs in large amounts
(macro-mineral). It is extremely valuable to the body because every
single organ in the human body needs it to function properly. Magnesium
is a cofactor in more than 300 enzyme systems that regulate different
biochemical reactions in the body, including protein synthesis, muscle
and nerve function, blood glucose control, and blood pressure
Unfortunately, dietary surveys of people in the United States found lower than recommended intakes of Mg.4
Low magnesium intakes and blood levels have been associated with a
myriad of conditions including type 2 diabetes, metabolic syndrome,
hypertension, atherosclerotic vascular disease, sudden cardiac death,
osteoporosis, migraine headache, asthma, and colon cancer.4-7
So, what’s the easiest way to get Mg into our bodies?
Via food: Green leafy vegetables, such as
spinach, legumes, nuts, seeds, and whole grains, are good sources.
Absorption rate ranges from 30% – 40%2, 8
Via supplements: Oral vs topical vs shots
Oral: Not the best option
Solubility & absorption rate of each supplement varies based on type of supplement. See the Immune Health Science webpage for more information.
Supplements are alkaline, which can neutralize stomach acid, leading to mal-absorption.
May cause loose stools
Topical: Transdermal (via skin). Far superior to oral supplements
Mg is easily absorbed through the skin and taken up by cells bypassing the digestive system.
Magnesium concentrations vary by the form of the topical magnesium:
Mg Oil: 560 mg per teaspoon
Epsom salt: 495 mg per teaspoon
Sea/Ocean water: No data on this. If you are vacation or lucky enough to live by the sea, swim a lot!
How much do I need?
The recommended daily allowance of Mg is 400mg. However, according to
Dr. Mildred Seelig & Cheryl Wardlaw, it depends on your lifestyle.
Normal lifestyle requires less magnesium than an active or stressed
Normal Lifestyle = 2.4mg/lb
Active/stressed = 4.5mg /lb
With this formula, 125lb individual with a normal lifestyle requires
300mg of Mg per day, while an active/stressed individual requires almost
twice as much.
2 cups of Epsom salt in pelvis deep bath or 1 cup in ankle deep footbath ≅ 200mg
Use Cool or warm water (hot water depletes your body of Mg)
Duration: 20 – 25 minutes
Magnesium oil Spray
8 sprays rubbed into skin ≅ 100mg
Do not use on face on sensitive areas
For more detailed information on Mg, please see the references below.
National Institue of Health Office of Dietary Supplements.
Magnesium: Fact Sheet for Health Professionals. Available at:
Accessed November 7, 2013.
Rude, R. Magnesium. In: Coates P, Betz J, Blackman M, et al, eds. Encyclopedia of Dietary Supplements. New York, NY: Informa Healthcare; 2010:527-537.
Rude, R. Magnesium. In: Ross A, Caballero B, Cousins R, Tucker K, Ziegler T, eds. Modern Nutrition in Health and Disease. Baltimore, MD: Lippincott Williams & Wilkins; 2012:159-175.
Rosanoff, A, Weaver, CM, Rude, RK. Suboptimal magnesium status in
the United States: are the health consequences underestimated? Nutr Rev 2012;70:153-164.
Huerta, MG, Roemmich, JN, Kington, ML, et al. Magnesium deficiency is associated with insulin resistance in obese children. Diabetes Care 2005;28:1175-1181.
La, SA, Lee, JY, Kim, DH, Song, EL, Park, JH, Ju, SY. Low Magnesium Levels in Adults with Metabolic Syndrome: a Meta-Analysis. Biol Trace Elem Res 2015;
Seelig, M. Magnesium Deficiency in the Pathogenesis of Disease: Early Roots of Cardiovascular, Skeletal, and Renal Abnormalities. Springer Science & Business Media; 2012.
Fine, KD, Santa Ana, CA, Porter, JL, Fordtran, JS. Intestinal absorption of magnesium from food and supplements. J Clin Invest 1991;88:396-402.