MAGNESIUM INFORMATION THREAD

Everyone needs magnesium

Today, our soils are so depleted of this important mineral that getting it in our diet can be a challenge

Estimates show that 70% of the North American population are deficient

The result?

Many health problems

The human body contains about 25g of magnesium

You store most of it in your skeletal system (muscles) but it's also found in soft tissues and bodily fluids

Being one of the most used minerals in your body means you have to make sure your levels are always optimal

Magnesium is critical for:

Proper hydration
Muscle & Nerve function (contractions, heart rhythm)
Blood sugar control (helps insulin)
Neurotransmitter balance (glutamate, serotonin)
Energy production
Bone structure development
Synthesis of DNA/RNA/glutathione

Magnesium clearly has a vital role in keeping you healthy

Yet so many of you have yet to jump on the bandwagon

So how can you really know whether you're missing any?

No current diagnostic test can currently tell you, but there are definitely signs your body gives you

Signs of magnesium deficiency

Muscle cramps/twitches
Insomnia
Anxiety
Migraines
Diabetes
Obesity
High blood pressure
Constipation
Reflux
Menstrual cramps
Asthma
Osteoporosis
Irritable bowel syndrome
Chronic Fatigue
ADD
Palpitations

Just to name a few

You may be wondering why so many people are so deficient

Other than the soil being depleted of magnesium as I mentioned earlier, it all comes down to lifestyle

Diet and medications can bleed you dry of your reserves

Main culprits of magnesium depletion include:

Excessive alcohol intake
Salt
Coffee
Soda
High calcium diets
High stress
Sugar

Many pharmaceutical drugs affect you as well

Antacids
Antibiotics
Conjugated/biodentical estrogens (i.e birth control)
Corticosteroids
Diuretics

Supplementation is the way to keep magnesium levels high in our modern age

Not all supplements are created equal, however

Many supplement forms exist but not all of them are absorbed effectively

This means you really need to choose the right product for best results

Minerals can be absorbed by 2 ways in your gut

Passive diffusion = slow, less efficient
Active transport = fast, more absorption

Minerals that aren't pulled into your system will actually bring water into your intestines

This brings about the famous Magnesium bowel flush

Magnesium salts work with passive diffusion, which causes a laxative effect:

Magnesium oxide
Magnesium citrate
Magnesium hydroxide

Magnesium chelates, on the other hand, use active transport:

Magnesium Glycinate
Magnesium Threonate

Chelates are the way to go

A chelate is simply a mineral wrapped with amino acids

Your body is tricked into believing its absorbing the building blocks for proteins, which it desperately needs at all times

The more you intake, the better your results

It's that simple

I'm a huge fan of Albion Minerals and the patented TRAACS (The Real Amino Acid Chelate System) they use for their minerals

They have pioneered all the studies for chelated minerals and really are the best on the market

Looks for their TRAACS logo in the supplement facts box

Here are dosing recommendations based off the research:

400 mg to 1g a day is best for sleep/stress
Muscle spasms : 250-400mg
Headaches: 400-600mg
Menstrual cramps: 800-1200mg 3 days before period, 600mg rest of cycle
Bone Health: 300-400mg
High Blood pressure: 300-600mg