Transdermal Magnesium as a Natural Analgesic
Share This Post Adapted from the Well.ca post “Why You Totally Need Topical Magnesium” with permission from the author, Anna Bolton. As the fourth most abundant mineral in our bodies, magnesium has a role to play in everybody’s health and well-being, but especially those who experience chronic pain or sore muscles. People take magnesium supplements orally, in the form of tablets, capsules, drinks, or even gummies, and it’s true that no matter what form you choose, magnesium can help manage pain. But there are specific benefits to using magnesium topically. Topical magnesium delivers the magnesium your body needs for pain relief in a convenient form. One of the main benefits of topical use is that the magnesium bypasses the digestive system. This can be helpful for anyone who has trouble processing and absorbing magnesium orally, at a therapeutic dose. Benefits of Topical Application While soaking in an Epsom salt bath is a relaxing and enjoyable method of absorbing the magnesium your body needs, it’s also time-consuming. For those who are on the go, fast and effective options can come in the form of topical magnesium creams, balms, gels or sprays. Topical magnesium can also supply your body with high levels of magnesium in a short time, without the laxative effect you can get with a high dose of oral magnesium. This makes it a fitting option, particularly for anyone who struggles taking larger amounts of magnesium orally. If you have problems absorbing magnesium through the gut, taking it topically could be just what you need to boost your magnesium levels and avoid the risk of digestive issues or problems processing your needed dosage. Essentially, topicals are a convenient method of absorbing the magnesium your body needs. They bypass the digestive system, giving an advantage to anyone who has trouble processing and absorbing magnesium beyond a certain amount orally. Topical Magnesium for Pain Relief From muscle tension to migraine pain, magnesium absorbed through the skin moves quickly into the bloodstream, allowing us to feel its results quickly and effectively. Inside your body, magnesium is used to block calcium and help muscles relax. Magnesium deficiency would mean that muscles are less regulated and not relaxing as easily. This means that keeping your magnesium levels up will help relax your muscles, decreasing muscle soreness, spasms, and cramps. Additionally, studies suggest that magnesium can also act as a nerve pain reliever. Simply put, one of the primary contributors to pain is the over-stimulation of a brain chemical named NMDA. Magnesium can subdue this activity naturally, and will provide relief from a number of different afflictions. When in pain, you may find that higher doses of magnesium provide more relief. But taking a large dose of oral magnesium (e.g. over 200 mg) at one time can have a laxative effect. Our bodies aren’t really meant to absorb high doses of magnesium at one time. If people were eating high magnesium foods regularly, they’d be getting their daily dose spread out over the course of the day. In order to avoid this effective with a big oral dose, try a topical magnesium cream, gel, liquid or spray. Our Magnesium Chloride products can be applied topically to wherever you’re feeling achy — Natural Calm enthusiasts often tell us that topical magnesium has helped them get relief from sore muscles, cramps, spasms, restless legs syndrome, arthritis, fibromyalgia, back pain, migraines, painful eczema and more. Given its versatility and simplicity, topical magnesium is something to keep on hand at all times. How Much Magnesium Should I Apply? Since your kidneys take care of extra magnesium in your system, it is unlikely that you will ever use too much. Kidney diseases are an exception, and in those cases, caution is advised. On the whole however, there have been no reports of magnesium toxicity through topical application. Just do what feels right and reap the benefits. If you have any questions, you are welcome to consult our Ultimate Guide to Transdermal Magnesium, or contact us with specific questions anytime at info@boltonsnaturals.ca. Which Type of Magnesium is Best for Me? It’s important to remember that most types of transdermal magnesium are made with magnesium chloride. Extracted from evaporation ponds in California, Natural Calm’s magnesium chloride comes from purified seawater bursting with vital minerals for your wellbeing. Magnesium chloride liquid is our most concentrated form, meaning you’ll see the rewards with just a half teaspoon per use. Still, it can easily be diluted with any natural oil, water, or any lotion you’d like, then massaged into tense or painful areas. If you feel itchy or tingly, it’s the natural seawater at work — nothing to worry about. Rinse away your magnesium chloride 20-30 minutes after use, or use extra moisturizer to minimize the effect. MagTherapy gel, spray, and balm products are ready-to-use, already diluted options that are gentler on children, and an excellent alternative to those with more sensitive skin. We like to say, ‘think of magnesium chloride like seawater’. It’s hard to have too much! We don’t think you should sweat over the amount you use. If you’re feeling more relaxed, getting relief from pain, and sleeping well – it’s working. Sources
Magnesium 101: The Need-To-Know Facts About This Hard-Working Mineral
Magnesium is one of the body’s hardest-working nutrients. It is so central to the proper functioning of every system in the body that Dr. Carolyn Dean has actually written a best-selling book on the topic. If you’re ready for everything you ever wanted to know about magnesium, check out her tome, The Magnesium Miracle. For everyone else, there are just a handful of key points you need to know: why magnesium matters, whether you’re getting enough, what too little looks like, and how to correct a deficiency. Call it the Coles Notes. Here it is: Why Magnesium Every cell of our bodies relies on magnesium. It’s known as the ‘the spark of life’ because without magnesium, the very process by which our cells derive energy would cease to function. Magnesium is pivotal to hundreds of biochemical reactions across all bodily systems: for our nerves, brain, muscles, bones, organs and hormones, magnesium is essential. Unlike many nutrients, magnesium is depleted every twelve hours. It must be constantly replenished. As a supplement, it’s non-toxic; any excess is safely eliminated. While too much magnesium is almost never a problem*, too little is a health disaster. Who’s Not Getting Enough According to Dr. Carolyn Dean, M.D., N.D. and best-selling author of The Magnesium Miracle, most North Americans aren’t getting enough magnesium. Dean recommends 500 mg daily as a healthy starting place, in line with the intake common for adults 100 years ago. Health Canada sets a lower bar, suggesting 350 mg/day as an adequate intake. Even based on this modest figure, up to 65% of us fall short. Today, many Canadian adults are getting only 200 mg/day. Why We’re Deficient Lifestyle, processed foods and modern agriculture’s depleted soils are to blame. We just aren’t getting enough magnesium through food. What we do ingest is often poorly absorbed or depleted, for example by medication, caffeine, sugar, alcohol and stress. Low-levels of magnesium are dangerous given Canadians’ high intake of calcium through dairy, fortified foods and supplements. Calcium and magnesium need to be in balance for the chemistry of our cells to function properly. When calcium is in excess, we experience symptoms of magnesium deficiency. Common Symptoms of Magnesium Deficiency Conditions Linked to Low Magnesium Research shows that supplementation with an effective, absorbable magnesium can bring freedom from symptoms of deficiency and improve conditions linked to low magnesium levels. If there’s just one thing you add to change your health, make it magnesium!
Kids Need Magnesium Too!
What are your kids’ favourite foods? Legumes, seeds and leafy greens? Mackerel, perhaps? Not likely, and that’s why most children aren’t getting enough magnesium. ‘Kid foods’ like pizza, pasta, toast and cereal are woefully inadequate when it comes to what may be the most important nutrient for total health. Why is magnesium so important for kids? Kids Have Stress Too! First, magnesium is absolutely essential for coping with stress. Our very cells need magnesium to downgrade the instinctive stress response, and to reinstate calm. And have no doubt, stress is an intrinsic part of childhood. The very act of growing is a stressor. It places huge demands on the body, which requires more energy and rest to repair. At the same time, growth triggers shifts in hormones, all of which can be experienced as a continuous state of flux. In fact, the physical stress of growing up may well be overshadowed by the emotional and mental stressors. A day in the life of childhood is fraught with drama. They’re immersed in a highly interactive, highly dynamic environment with other little people who are just learning to be sensitive and kind. Just think: when was the last time you had to hang out with friends who bit, shoved, or called you names? Right. But our kids face it every day. Add to that, a child’s world is full of the unknown, triggering outsized fears. Remember nightmares? There’s a reason kids have more nightmares than adults: their developing minds are constantly processing a world of unknowns, which to the brain appear as threats. So, routine physical stress and emotional stress place serious demands on childrens’ magnesium stores. Healthy Growth and Development Equally important, magnesium plays a vital role in healthy growth and development. That’s because magnesium is a co-factor for an estimated 700-800 enzyme systems throughout the body. It may well be the hardest-working nutrient of all! What does this mean in practical terms? Kids need magnesium for: How Does Magnesium Deficiency Manifest in Children? Children exhibit many of the magnesium deficiency symptoms that we see in adults. It’s important to note too that “attention deficit hyperactivity disorder (ADHD), autism, juvenile delinquency, and childhood depression are associated with magnesium deficiency” (The Magnesium Miracle, Kindle version page 1854). According to Dr. Dean, it’s possible these conditions are caused by magnesium deficiency (p. 1855). We can’t be sure, but we do know that magnesium is essential for children’s physical, emotional and mental well-being. How Much Magnesium Do Children Need? Some children may need more magnesium. “Dr. Leo Galland, author of Superimmunity for Kids, speculates that hyperactive children need extra magnesium due to their constantly high adrenaline levels.” For these children, Dr. Galland recommends 6 mg per pound of weight per day. (The Magnesium Miracle, Kindle version page 1872). A forty pound child would thus need 240 mg of magnesium per day. That equates to about 10 cups of raw spinach, 1.5 cups of cooked spinach, ¼ to ½ cup of seeds/nuts, or 8 oz. of a fish like mackerel. As always, we echo Dr. Carolyn Dean in advising that you dole out the dose incrementally throughout the day. Avoid offering a child their full dose at one time – mainly because of the laxative effect, but also because you’ll see better results in addressing symptoms of deficiency. What might this look like? You might offer your child a warm cup in the morning and evening, or you might dissolve their total dose in hot water and then add it to a bottle of cold water, to sip throughout the day.
Magnesium Deficiency: A Public Health Crisis
In January 2018, James J DiNicolantonio and peers published Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis in the journal, Open Heart. If you’ve ever wondered what’s behind the claims that most of us are low in magnesium, this review will erase any doubt. It covers findings from 233 published scientific articles on magnesium for human health. But it’s a heavy piece of research, which is why we summarize the key findings for you here. Read on to learn the science-backed case for magnesium supplementation. What We Know For Sure About Magnesium Deficiency 1. Most Magnesium Deficiency is Un-Diagnosed 99% of our total body magnesium is “intracellular” — that means, inside cells. That means measuring magnesium levels by the common method, via blood serum, doesn’t give us an accurate read. Most people have sub-clinical (or “silent”) magnesium deficiency, which means they may never be diagnosed but are still at risk. Sub-clinical deficiencies predispose us to multiple chronic diseases. 2. There are Multiple Risks of Magnesium Deficiency We become magnesium deficient for many reasons, including chronic disease, use of medications, decreases in food crop magnesium contents, and over consumption of refined and processed foods. The review authors state in no uncertain terms: “the vast majority of people in modern societies are at risk for magnesium deficiency. 3. Magnesium Deficiency is a Health Crisis Sub-clinical magnesium deficiency (again, un-diagnosed but still serious) increases the risk of numerous types of cardiovascular disease, the focus of this review. The authors argue that widespread magnesium deficiency is behind “incalculable” costs to our healthcare systems and human suffering. It should be considered a public health crisis. “evidence in the literature suggests that sub-clinical magnesium deficiency is rampant and one of the leading causes of chronic diseases including cardiovascular disease and early mortality around the globe” 4. Magnesium Deficiency is Usually Easy to Solve Treating magnesium deficiency is simple and low cost. Magnesium supplements are the answer to the problem of cardiovascular disease caused by insufficient magnesium. “In order to prevent chronic diseases, we need to change our mindset away from exclusively treating acute illness and instead focus more on treating the underlying causes of chronic diseases, such as magnesium deficiency.” What else does this ~50-page review teach us? Plenty! There are countless fascinating facts on magnesium deficiency covered by this review. Here, we’ll share the most intriguing findings that support getting more magnesium from supplements. The Research-Based Case For Magnesium Supplementation Magnesium For Health Basics How Much Magnesium We Should Be Getting Statistics on Magnesium Intake Facts About Low Magnesium From Diet Causes of Magnesium Depletion What You Should Know About Magnesium Testing Risks of Inadequate Magnesium
How Much Magnesium do You Need?
Active? You Need More Magnesium No two people have the same magnesium requirements. Body size, age, lifestyle, stress, injury and illness are factors – as is exercise. Here’s why: How Much Do You Need? By some estimates, strenuous exercise may increase magnesium requirements by 10-20% (US Department of Agriculture). If your RDA for magnesium is 400 mg/day before exercise, you may need closer to 500 mg if you workout. “Twenty years of research shows that under ideal conditions approximately 300 mg of magnesium is required merely to offset the daily losses. If you are under mild to moderate stress caused by a physical or psychological disease, physical injury, athletic exertion, or emotional upheaval, your requirements for magnesium escalate.” (The Magnesium Miracle, Kindle version page 4167) Watch Our For Magnesium Leeches The good news is, you don’t need to cut back on exercise to get your magnesium in balance. Instead, cut back on the harmful lifestyle factors that leech magnesium: too much caffeine, sugar, alcohol, meat and dairy. Worried you won’t be able to workout without stimulants and protein loading? You don’t need to. If you correct a magnesium deficiency, your body will become more efficient at producing energy, metabolising carbohydrates and proteins. And it goes without saying, stay away from diuretics. Combined with exercise, diuretics can be dangerous because they increase your rate of magnesium loss – just when you need it most. Get More From Diet and Supplements Of course, cutting back on magnesium ‘leeches’ is not enough. You’ll also need to boost your intake of magnesium-rich nuts, grains and seeds. Unfortunately, most of us aren’t able to meet our magnesium requirements through diet alone. “An average good diet may supply about 120 mg of magnesium per 1,000 calories, for an estimated daily intake of about 250 mg.” (The Magnesium Miracle, Kindle version page 4167) Our poor soils are to blame. Sources
Clinical Signs of Magnesium Deficiency
Magnesium deficiency is extremely hard to diagnose. Symptoms are generally non-specific, there are numerous contributing factors, and there is no simple method for diagnosing magnesium deficiency. The following are signs compiled from an extensive review of the literature published in the journal, Open Heart in 2018. Less Severe Clinical Signs of Magnesium Deficiency Severe Clinical Signs of Magnesium Deficiency SOURCE DiNicolantonio, j et al. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. Jan 13, 2018. Accessed at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
Magnesium Absorption Through The Skin
In previous posts, I’ve talked about high magnesium needs and what to do if you fall into that category, whether because of your size, health or lifestyle factors. I briefly introduced the benefits of using topical, or ‘transdermal’ magnesium to boost your intake. Now, if you’re just starting out with topical magnesium, you may be wondering how to use it. There are three different products in our topical line, and each is slightly different. Let’s start with the easiest. Magnesium Chloride Spray Natural Calm Canada’s crystal clear, odour free Magnesium Chloride Liquid is a brine from distilled concentrated sea water that feels like an oil. Our Magnesium Spray is a diluted version of the full-strength product (see below), and it comes in a convenient spray bottle for instant application. If you’re looking for a product that can be applied directly to the skin, the spray is a great option. How much should you use? In 10 sprays, or 1 ml, there are 60 mg of elemental magnesium and 90 trace minerals. To give you an idea of how you might distribute this across the body, here’s a quick guide: 1 spray each top of foot = 21 spray each bottom of foot = 21 spray each front of calf = 21 spray each back of calf = 21 spray each front of thigh = 21 spray each back of thigh = 21 spray each glute = 21 spray each hip = 21 spray lower back = 11 spray midback = 11 spray each side of upper back = 21 spray each shoulder = 21 spray back of neck = 11 spray each bicep area = 21 spray each forearm = 21 spray upper face/forehead (covering eyes) = 11 spray lower face (covering eyes) = 11 spray each side of upper chest = 21 spray abdominal area = 1 If you follow this guide, you’ll apply 32 sprays to your entire body, and over 180 mg of highly-absorbable magnesium chloride. Allow the Mag Spray to air dry before putting on clothing. It isn’t necessary to rinse, but if you wish to do so, wait 20-30 minutes after application, to allow the product to really soak in. Use daily! Magnesium Chloride Gel Magnesium Chloride Gel is topical magnesium designed for massage. Like the spray, Magnesium Chloride Gel can be applied directly to the skin, without sensitivity for most users. Magnesium Chloride Gel contains the same magnesium chloride as the spray, but combined with a ‘carrying agent’ called Amigel. As you can imagine, the carrying agent holds the liquid magnesium in more viscous form. Instead of forming a thin layer on the skin, like the spray, the gel holds the magnesium in a thicker layer on the skin, while the body absorbs the mineral. People love Magnesium Chloride Gel for relief from tense muscles, aches, pains and other symptoms of magnesium deficiency. How much should you use? In each ml of gel, there are 60 mg of elemental magnesium and 90 trace minerals. So, if you were to measure out 1 tsp (5 ml), you could expect to apply 300 mg of magnesium to your skin. That’s concentrated! Magnesium Chloride Liquid Magnesium Chloride Liquid is a more concentrated version of our spray product. It’s twice as strong as the spray, and has a cap instead of a spray top. Unless you’re a seasoned user, try diluting the product at home before use. Mix the Magnesium Chloride Liquid with pure water and rub into the skin, or add it to your own spray bottle and apply as above. You can also add full-strength Magnesium Chloride Liquid to a bath, or a foot soak. For application to the face, try using a cotton pad and wiping the Magnesium Chloride Liquid over the skin. It’s a great toner, helps with dry, rough skin and is purported to activate anti-aging DHA. Seasoned users can try pouring a small amount of Magnesium Chloride Liquid into their cupped palm, and applying directly to a larger surface area, like the torso. Allow the Magnesium Chloride Liquid to air dry before putting on clothing. It isn’t necessary to rinse, but if you wish to do so, wait 20-30 minutes after application, to allow the product to really soak in. How much should you use? There are 120 mg of elemental magnesium and 90 trace minerals in 1 ml of the full-strength Magnesium Chloride Liquid (that’s 2x the magnesium of the spray). Try adding 5 ml (1 tsp) to a bath Use daily! Pro-tip: Make a Compress! Above we’ve described the basic application for these products – simple, convenient ways to use topical magnesium. But if you have a particularly painful or tense area of the body, you may want to try a hot compress. Works like a charm! Let us know if you have any questions or comments on using our magnesium chloride products.
Topical Magnesium Absorption
Transdermal Magnesium and Evidence to Support Its Efficacy White Paper by Alison Smith Ph.D. Magnesium is required in over 300 physiological processes in the body and is essential to human health1. Surprisingly, 43% of Canadians and 68% of Americans are not consuming even the minimum daily requirement of magnesium2,3; therefore, supplementation is necessary4,5. There is a breadth of scientific evidence that oral magnesium supplements, containing organic magnesium salts, readily absorb through the intestinal mucosa to become bioavailable in the bloodstream6-10. Oral magnesium supplements, however, are not the only commercially available form of magnesium on the market––transdermal or topical preparations of magnesium are also accessible; although, are they just as effective as oral magnesium supplements in terms of absorbability and bioavailability? Can one simply apply a topical magnesium cream, gel, ointment, or spray, or bathe in water containing magnesium salts and expect to absorb the magnesium through the skin to increase bioavailability within the blood? Göber et al. 11 asserts that transdermal magnesium absorption is a myth. Here we’ll discuss whether this assertion is supported or refuted in the scientific literature. Skin Structure and Permeability The skin is the largest organ of the body12 and functions to provide a robust barrier between the internal body and external environment. Designed primarily to keep harmful substances out and internal structures and moisture within13, the skin is composed of three layers: stratum corneum, epidermis, and dermis12. The strength and seemingly impenetrable nature of the skin is due in part to the stratum corneum––the outer layer of the skin that shields the epidermis14. The stratum corneum is made up of tough keritanized epithelial cells surrounded by layers of lipids (fats). The layers of lipids prevent moisture loss from within the body and block entry of most substances applied to the skin, topically. It is continually renewed and regenerated as the outermost stratum corneum cells slough off from the surface of the skin. Interspersed throughout the stratum corneum are pores (sweat glands) and hair follicles that form passageways that lead directly to the deeper layers of the skin and systemic circulation13. The outstanding questions are whether magnesium can penetrate the stratum corneum or can magnesium enter the bloodstream via the pores or hair follicles. The proceeding sections of this white paper will present all evidence pertaining to transdermal magnesium absorption in hopes of answering these two questions. Scientific Evidence of Transdermal Magnesium Absorption Magnesium is a metallic ion, and there is evidence that metallic ions can penetrate the stratum corneum of the skin15. There are very few studies that have measured blood serum, urine, or intracellular concentration of magnesium following transdermal magnesium application; however, here is a synopsis of the current scientific findings: Transdermal Magnesium in the Treatment of Health Conditions While little quantitative data is currently available to confirm magnesium absorption transdermally, topical magnesium preparations are frequently used by the medical community to successfully treat various medical conditions. Most readers will be aware that transdermal administration of medications is common in the treatment of local skin related conditions and more systemic issues. Applying a medication directly to the skin avoids the breakdown of the medication in the gastrointestinal tract or filtering by the liver––two processes that affect oral medication administration13. Transdermal Magnesium for Ileostomy Complications An ileostomy is a surgical procedure whereby a portion of the ileum (small intestine) is rerouted to an external opening (stoma) on the side of the abdomen and connected to an external bag to allow feces to leave the body. This type of procedure is necessary for those who must have their colon removed for medical reasons20. A high output ileostomy is a common complication of this procedure, which results in a rapid and high yield elimination of waste from the body in 51% of patients, resulting in dehydration, undernutrition, and magnesium deficiency (hypomagnesemia) 20. To treat the magnesium deficiency, ileostomy patients receive intravenous (IV) magnesium infusions rather than oral magnesium supplements since intestinal absorption is compromised. In a study of 6 ileostomy patients, Al Bakir et al. 21 investigated the efficacy of transdermal magnesium to treat ileostomy patients with hypomagnesemia. Results indicated that 50% of patients who received 150 mg of transdermal elemental magnesium per day for 6 weeks increased their serum and urine concentration of magnesium, and one patient was able to cancel their scheduled magnesium IV infusion. Also, 83% of patients reported an improvement or complete resolution of muscle cramping by week two of the study. This pilot study, unfortunately, only included 6 subjects, but it does provide preliminary evidence that transdermal magnesium in an oil-based vehicle can potentially increase the bioavailability of magnesium in ileostomy patients. Topical Magnesium and Psoriatic Arthritis Psoriatic arthritis (PsA) is a chronic inflammatory disease, linked to genetic and environmental influences, which affect the skin and joints. PsA is associated with psoriasis and can cause red, swollen, and scaly skin lesions; nail deformity; swollen, red, and painful fingers; and, inflamed, painful tendon attachments to bone. It is often treated with pharmaceutical interventions22. There is one study by Elkayam et al. 23 that measured the effectiveness of soaking in the Dead Sea on PsA signs and symptoms. (The predominate mineral in the Dead Sea according to Proksch24 is magnesium.) The study divided 42 PsA patients into two groups: both groups soaked in the Dead Sea every day for 4 weeks, while Group 1 received an addition topical application of Dead Sea mud and sulphur baths. Following the 4-week intervention, patients reported a decrease in psoriasis area, severity index (PASI) score, morning stiffness, distance from finger to floor when bending forward, and self-assessment of disease severity. There was also an increase in the Schober test (lumbar spine range of motion) and right and left hand grip. This study did not assess pre and post serum or urinary magnesium levels; therefore, it is difficult to make any conclusions on the effectiveness of magnesium salt exposure from the Dead Sea to increase the bioavailability of magnesium in PsA patients. Transdermal Magnesium and Psoriasis Psoriasis is an autoimmune condition that is characterized by red, scaly skin with raised plaques. Under normal conditions, the outer stratum corneum sloughs off dead skin cells from the
10 Ways to Improve Your Magnesium Levels
Magnesium deficiency can show up as stress, insomnia, fatigue, tension and pain. Constipation and poor digestion are other common signs. Chronic deficiency can even trigger or exacerbate serious health conditions, including low bone density and several cardiac issues. So, it’s important to get enough! But how much is enough? For adults in Canada and the US, the recommended intake of magnesium is between 310 and 400 mg per day. Some experts, including Dr. Carolyn Dean, argue that more is really needed. “300 mg of magnesium is required merely to offset the daily losses. If you are under mild to moderate stress caused by a physical or psychological disease, physical injury, athletic exertion, or emotional upheaval, your requirements for magnesium escalate.” (The Magnesium Miracle, p. 216). So, how can you improve your magnesium levels? We’ve compiled 10 tips that will get you on the path to magnesium sufficiency! 1. Embrace the Power of Plant Foods According to Dr Dean, an “average good diet may supply about 120 mg of magnesium per 1,000 calories, for an estimated daily intake of about 250 mg.” (p. 216) The more you privilege plant foods, the better, because greens, nuts, seeds and beans are the best sources of magnesium. For example, you can get 300 mg of magnesium through a combination of 20 raw almonds, four cups of raw spinach, and one cup of beans. 2. Know Where It’s Grown While it’s always a good idea to privilege plants, not all plant sources are equal. The vitamin and mineral content of high-quality organic produce can be as much as 3x higher than standard produce. That’s because modern industrial farming practices have depleted magnesium from the soils, and even good sources are no longer as naturally rich as they once were. Bones recovered from the 19th century have been discovered to have twice the magnesium levels found in present-day skeletons. How can you get produce that’s higher in magnesium? Consider joining a Community Shared Agriculture program with reputable, local organic farmers. Or, grow your own in the summer, and use what you save to buy organic in the winter. 3. Choose Raw More Often Processing, whether heating or milling, strips foods of naturally occurring vitamins and minerals. Whenever possible, eat high-magnesium foods in their natural state. You don’t need to go completely raw! In fact, there are some benefits to lightly cooking certain foods, including spinach. If you choose mostly unprocessed foods and some raw foods every day, you’re on the right path. 4. Pay Attention to pH Studies show that sugar, meat, eggs, dairy, salt and carbonated drinks change the natural pH balance of the blood. These foods are considered “acidic”, because they increase the acidity of the blood. In response, the body draws on stores of alkaline magnesium to restore healthy blood pH levels. Given these foods are a huge part of the modern diet, it’s no wonder so many people have symptoms of magnesium deficiency! If you’re eating a lot of acidic foods, your body needs much more magnesium. 5. Get Out the Toxins Toxins are absorbed every day from the air we breathe, our water supply, foods, prescriptions and of course, what we put on our skin. Magnesium plays an essential role in cleansing the body of pollutants. “One of the most important neuroprotectants known, magnesium helps defend our cells against potential neurotoxins in our environment, such as pesticides, herbicides, food additives, solvents and cleaning products.” (Dean, The Magnesium Miracle, p. 63) It’s impossible to eliminate toxins from our lives. But keep toxin-avoidance in mind as you shop for food, personal care and cleaning products. And if you know your toxin exposure is high, make magnesium a daily priority. 6. Ditch Diuretics Caffeine, alcohol and diuretic drugs may be undermining your magnesium levels. Much like boiling spinach, diuretics leech the body of water-soluble nutrients, like magnesium, by causing water loss. The same is true of excessive sweating. If you use a sauna, exercise heavily or have hyperhidrosis, you’re sweating out magnesium. We’re not about to recommend you cut exercise or saunas! But it wouldn’t hurt to limit caffeine, alcohol and investigate natural alternatives to any diuretic drugs you may be taking. 7. Stress Less Stress overstimulates the nervous system. Magnesium – when it’s available in adequate supply – slows the nervous impulse, shuts down adrenaline responses and relaxes muscles. But battling constant stress depletes magnesium levels fast. “Chronic stress can come from feeling insecure and threatened, or from exposure to toxic chemicals, heavy metals, or even loud noise, all of which assault the nervous system and overwork the immune system. For example, constant loud noise in an industrial work setting induced a significant increase of serum magnesium (as magnesium was released from tissues) and significantly increased urinary excretion of magnesium, indicating a magnesium deficiency, which lasted for forty-eight hours after exposure.” (Dean, The Magnesium Miracle, p. 50 – 51) So, everyday physical, environmental and psychological stress can deplete our body’s magnesium stores. Major stressors, like surgery, disease and pregnancy can even more dramatically increase the body’s magnesium requirements. It’s unrealistic to say, “just be less stressed,” in a world that’s stressful. But it really is important to cut out the stressors and increase your magnesium intake. 8. Reconsider Calcium Most people get too much calcium and not enough magnesium. In part, we can thank the dairy marketing boards for that. But many processed foods are also fortified with calcium, and calcium is over-represented in supplements. The next time you look at an adult or kids’ multivitamin, scan for the calcium and magnesium levels. You’ll notice that in most cases, the calcium content is way higher than the magnesium! Our heart, brain and muscles need a ratio of 2:1 magnesium to calcium in our cells, to properly function. Our bones need the reverse ratio, but overall, a balanced 1:1 ratio of calcium and magnesium is best. To keep that balance, most people should either cut back on calcium or increase magnesium. 9. Be Anti-Antacids Stomach acid is very
FAQs on Topical Magnesium Chloride
Have questions about topical magnesium? You’re not alone! We may get more questions on our transdermal mag products than on any other product we offer. That’s why we’re writing this series of posts on the topic. In recent posts, we covered off the key points on using topical magnesium. We talked about: But topical magnesium is new to most, so I wanted to share a few clarifying questions that we’re frequently asked. Q: What is in your topical magnesium products? A: Natural Calm Canada’s Magnesium Chloride Liquid (spray and full-strength) is a brine from distilled concentrated seawater. Natural Calm Magnesium Gel is made from the same brine, but with Amigel, a carrying agent that makes it thicker, so it stays on the skin for massage. Q: Is your product a ‘magnesium oil’? What’s the difference? A: Sometimes liquid magnesium is referred to as “magnesium oil” because of its silky texture, but it’s not an oil. Our products are non-staining and absorb quickly, unlike most true oils. You may find liquid forms of magnesium combined with an oil on the market, and if you want something emollient, this might work for you. You can also make your own magnesium oil by combining our liquid magnesium with coconut oil, for example. Q: Do I need to shower after applying the liquid or gel? Can I shower immediately after? Our products are non-staining, crystal-clear and odor-free, so there’s no need to shower after application. If you do choose to shower or bathe after, wait about 20 minutes for your skin to completely absorb the minerals. Pro tip: some users like to apply our topical magnesium after a hot shower or bath, when pores are wide open. Try it! Q: Should I use Natural Calm magnesium powder, topical magnesium, or both? A: For some, it’s a matter of preference. For others, it makes sense to use topical magnesium AND Natural Calm powder to keep magnesium levels high throughout the day, during times of stress or muscle recovery Some people experience unwanted loose stools with Natural Calm powder. In these cases, we recommend using more of the topical product to meet magnesium requirements OR taking smaller, more frequent doses of Natural Calm magnesium citrate powder over the course of the day. Q: It tingles or stings… is that okay and what does it mean? A: Yes, a slight stinging is fine – to the point of personal comfort. If you find the magnesium chloride too strong for your skin, simply dilute with water Q: On the label it says the product is for temporary reduction of skin roughness. Why? A.Topical magnesium does have skin smoothing properties, and it is for this purpose that we are allowed to list the product in Canada. Transdermals are anti-aging and smooth damaged, rough skin. Some of our customers use it for oral hygiene and to re-mineralize teeth, as an all-natural deodorant, and to treat skin conditions like psoriasis, eczema, acne, skin infections and even moles. But the benefits don’t end there! Hundreds of clinical studies support the broader benefits of topical magnesium and the practice dates back centuries – if not millennia. As long as people have been bathing in hot springs, they’ve been using transdermal magnesium. Q: Can I use it on my face? A: Please do! Our liquid magnesium is like a skin toner, tightening pores, fighting bacteria and sloughing off dead skin. Q: Can children use topical magnesium? A: Yes,absolutely. Transdermal magnesium is a great option for children of all ages and can help with sleep, mood, energy and more. If applying directly to the skin, dilute the product with water or with coconut oil – moreso than you would for your own skin, because children’s skin is more sensitive. Full strength Magnesium Chloride Liquid can be added to the bath by the capful. Q: What is the maximum daily dosage of topical magnesium? There is no maximum daily dose of topical magnesium. Think of using transdermal magnesium like swimming in the ocean; you can’t really overdo it! If you experience skin dryness, itching, rash or flaking, you may simply need to further dilute the magnesium, and increase your use of moisturizers. Transdermal magnesium is not known to have any other side effects. Q: Are there any precautions to using topical magnesium? A: The precautions are quite simple, because transdermal supplementation is very safe and effective. Let us know if you have any questions of your own! What haven’t we covered here that you’re still wondering about topical magnesium?
