{"id":20929,"date":"2015-02-19T07:53:21","date_gmt":"2015-02-19T15:53:21","guid":{"rendered":"https:\/\/www.fireitupwithcj.com\/dev\/\/?p=20929"},"modified":"2017-11-05T21:56:29","modified_gmt":"2017-11-06T05:56:29","slug":"the-ultimate-guide-to-magnesium","status":"publish","type":"post","link":"https:\/\/www.fireitupwithcj.com\/dev\/the-ultimate-guide-to-magnesium\/","title":{"rendered":"Magnesium: THE Ultimate Guide (Dr. Carolyn Dean)"},"content":{"rendered":"

Learn why you are likely deficient in magnesium and how taking a supplement may help you sleep better, reduce your stress, and get you off all your pills. \u00a0Get advice straight from the doctor on how much to take, \u00a0when to take magnesium, and what symptoms magnesium may help with.<\/p>\n

What is magnesium? Is Magnesium a metal?<\/h2>\n

\u201cMagnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives)\u201d. Magnesium Fact Sheet for Consumers<\/em>, National Health Institute <www.nih.gov> (March 3, 2008)<\/p>\n

\u201cMagnesium\u00a0is the eighth most abundant element in the earth’s crust although not found in its elemental form. It is a Group 2 element (Group IIA in older labelling schemes). Group 2 elements are called alkaline earth\u00a0metals\u201d Magnesium Essentials, <\u00a0http:\/\/www.webelements.com\/magnesium<\/a>>, Web<\/em><\/p><\/blockquote>\n

Where is Magnesium found in the body; why is it one of the most important minerals?<\/h2>\n

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.<\/p>\n

Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant. Magnesium Fact Sheet for Consumers<\/em>, National Health Institute <www.nih.gov> (March 3, 2008)<\/p><\/blockquote>\n

In an interview with Magnesium expert, Dr. Carolyn Dean, she explained why Magnesium is one of the most important minerals for our body Here<\/a>.<\/p>\n

What does Magnesium do and what are its functions?<\/h2>\n

According to the University of Maryland Medical Center<\/a>, magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.<\/p>\n

Listen here<\/a> to the interview with magnesium expert, Dr. Carolyn Dean, for a simple non-technical answer.<\/p>\n

In her book, \u201cThe Magnesium Miracle<\/a>\u201d, Dr. Carolyn Dean offers a more scientific look at the five high level functions of Magnesium:<\/p>\n

    \n
  1. Catalyze most chemical reactions in the body.<\/li>\n
  2. Produce and transport energy.<\/li>\n
  3. Synthesize protein.<\/li>\n
  4. Transmit nerve signals.<\/li>\n
  5. Relax muscles.<\/li>\n<\/ol>\n

    Dr. Dean provides a more technical explanation summarized below:<\/p>\n

      \n
    1. Magnesium is a cofactor for enzyme ATP, a main source of energy in our cells.<\/li>\n
    2. Magnesium is an important membrane stabilizing agent.<\/li>\n
    3. Magnesium is required for the structural integrity of numerous body proteins, nucleic acids. Magnesium is a cofactor for the enzyme guanosine triphosphatase, phospholipase C, adenylate cyclase, guanylate cyclase.<\/li>\n
    4. Magnesium is required cofactor for the activity of hundreds of enzymes.<\/li>\n
    5. Magnesium is a direct regulator of ion channels, most notably of the other key electrolytes, calcium, sodium, and potassium.<\/li>\n
    6. Magnesium is an important intracellular signaling molecule itself.<\/li>\n
    7. Magnesium is a modulator of oxidate phosphory.<\/li>\n
    8. Magnesium is intimately involved in nerve conduction and muscle function.<\/li>\n<\/ol>\n

      Source:\u00a0 Dean,The Magnesium Miracle<\/span>, 3rd<\/span> ed. (2014) pxv<\/p>\n

      What is Magnesium good for and what are the deficiency symptoms?<\/h2>\n

      Below is a list of thirty-six conditions that you may experience if you are low on magnesium:<\/p>\n

        \n
      1. Acid reflux<\/li>\n
      2. Adrenal fatigue<\/li>\n
      3. Alzheimer\u2019s disease<\/li>\n
      4. Angina<\/li>\n
      5. Anxiety and Panic Attacks<\/li>\n
      6. Arthritis<\/li>\n
      7. Asthma<\/li>\n
      8. Atherosclerosis with calcium deposits.<\/li>\n
      9. Blood Clots<\/li>\n
      10. Bowel disease<\/li>\n
      11. Brian dysfunction<\/li>\n
      12. Cholesterol elevation<\/li>\n
      13. Cystitis<\/li>\n
      14. Depression<\/li>\n
      15. Detoxification<\/li>\n
      16. Diabetes<\/li>\n
      17. Fatigue<\/li>\n
      18. Headaches<\/li>\n
      19. Heart disease<\/li>\n
      20. Hypertension<\/li>\n
      21. Hypoglycemia<\/li>\n
      22. Indigestion<\/li>\n
      23. Inflammation<\/li>\n
      24. Insomnia<\/li>\n
      25. Irritable bowel syndrome<\/li>\n
      26. Kidney disease<\/li>\n
      27. Kidney stones<\/li>\n
      28. Migraine<\/li>\n
      29. Musculoskeletal conditions<\/li>\n
      30. Nerve problems<\/li>\n
      31. Obstetrical and gynecological problems<\/li>\n
      32. Osteoporosis<\/li>\n
      33. Parking\u2019s disease<\/li>\n
      34. Raynaud\u2019s syndrome<\/li>\n
      35. Sports injuries<\/li>\n
      36. Tooth Decay<\/li>\n<\/ol>\n

        Source: Dean, The Magnesium Miracle, 3rd ed. (2014)<\/p>\n

        Magnesium deficiency: How do you know if you have Magnesium deficiency? What causes low levels? Why do we have a deficiency?<\/h2>\n

        According to William Fallon from \u201cLife Extensions Magazine\u201d, the latest government study shows a staggering 68% of Americans don\u2019t consume the recommended daily intake of magnesium. 19% of Americans don\u2019t consume even half of the government\u2019s recommended daily intake of magnesium. (Falloon, \u201cHow many Americans are Magnesium Deficient?\u00a0 http:\/\/www.lef.org\/<\/a>)<\/p>\n

        In the video interview, Dr. Carolyn Dean discussed how some moms and their babies have a deficiency at birth, which may result in a number of childhood illnesses such as asthma, body cramping, etc. Click here<\/a> to find out if your child may be born with a deficiency (http:\/\/youtu.be\/Tp8fXWXqzTQ?t=7m5s<\/a>).<\/p>\n

        VIDEO: Get more details from the interview with Dr. Dean about the RBC test here<\/a>.<\/p>\n

        Listen to Dr. Dean\u2019s advice on how to ensure safe interactions with other medications if you are magnesium deficient\u00a0 (http:\/\/youtu.be\/Tp8fXWXqzTQ?t=14m33s<\/a>).<\/p>\n

        Dr. Carolyn Dean hypothesized that LeBron James is magnesium deficient? Find out more here<\/a> and read Dr. Dean\u2019s article on LeBron here.<\/a><\/p>\n

        BLOG: Dr. Carolyn Dean\u2019s blog provides more information about problems with magnesium testes here: http:\/\/drcarolyndean.com\/2014\/05\/magnesium-rbc-blood-test<\/a>.<\/p>\n

        The easiest way to know if you have a deficit is to take a glance at the list from \u201cMagnesium Miracle<\/em>\u201d.\u00a0 If you are taking prescription medications and need a more accurate measure, then Dr. Dean recommends an RBC blood test (http:\/\/requestatest.com\/magnesium-rbc-testing<\/a>).\u00a0 Currently, there are no over the counter or laboratory tests to measure magnesium, which is found mostly in the bone. Dr. Carolyn Dean cautions that there\u2019s no way of knowing how many factors correlate with any one person\u2019s magnesium deficiency, but if you find yourself with a few dozen from the list, you may want to see how your symptoms improve if you take a magnesium supplement.<\/p>\n

          \n
        1. Alcohol intake: You drink more than 7 drinks per week<\/li>\n
        2. Anger<\/li>\n
        3. Angina<\/li>\n
        4. Anxiety<\/li>\n
        5. Apathy<\/li>\n
        6. Arrhythmia of the heart<\/li>\n
        7. Asthma<\/li>\n
        8. Blood tests with low calcium, potassium, and magnesium<\/li>\n
        9. Bowel problems: Undigested fat, constipation, diarrhea, IBS, Crohn\u2019s, Colitis.<\/li>\n
        10. Brain trauma<\/li>\n
        11. Chronic Bronchitis<\/li>\n
        12. Caffeine more than 3 servings a day<\/li>\n
        13. Chronic Fatigue Syndrome<\/li>\n
        14. Cold Extremities<\/li>\n
        15. Concentration difficulties.<\/li>\n
        16. Confusion<\/li>\n
        17. Convulsions<\/li>\n
        18. Depression<\/li>\n
        19. Diabetes<\/li>\n
        20. Fibromyalgia<\/li>\n
        21. Food Take imbalance: Limit in leafy green, seeds, and fresh fruit or high protein<\/li>\n
        22. Food Cravings: Carbs, Chocolate, Salt, Junk Food<\/li>\n
        23. Gagging or choking on Food<\/li>\n
        24. Headaches<\/li>\n
        25. Heart disease<\/li>\n
        26. Heart-rapid rate<\/li>\n
        27. High blood pressure<\/li>\n
        28. Homocysteinuria<\/li>\n
        29. Hyperactivity<\/li>\n
        30. Hyperventilation<\/li>\n
        31. Infertility<\/li>\n
        32. Insomnia<\/li>\n
        33. Irritability<\/li>\n
        34. Kidney Stones<\/li>\n
        35. Medications: Digitalis, Diuretics, antibiotics, steroids, oral contraceptives, indomethacin, cisplatin, Amphotereicin B, Cisplatin, Cholosetyramine, Synthetic estrogens<\/li>\n
        36. Memory impairments<\/li>\n
        37. Mercury amalgam dental fillings<\/li>\n
        38. Menstrual pains and cramps<\/li>\n
        39. Migraines<\/li>\n
        40. Mineral supplements: calcium, zinc, iron without magnesium.<\/li>\n
        41. Mitral valve prolapsed<\/li>\n
        42. Muscle cramps or spasms<\/li>\n
        43. Muscle twitching or tics<\/li>\n
        44. Muscle weakness<\/li>\n
        45. Numbness or hands or feet<\/li>\n
        46. Osteoporosis<\/li>\n
        47. Paranoia<\/li>\n
        48. Parathyroid hyperactivity<\/li>\n
        49. PMS<\/li>\n
        50. Polycystic ovarian disease<\/li>\n
        51. Pregnancy<\/li>\n
        52. Recent Radiation therapy<\/li>\n
        53. Raynaud\u2019s syndrome<\/li>\n
        54. Restlessness<\/li>\n
        55. Sexual energy diminished<\/li>\n
        56. Shortness of breath<\/li>\n
        57. Smoking<\/li>\n
        58. Startled easily by noise<\/li>\n
        59. Stressful life or circumstances<\/li>\n
        60. Stroke<\/li>\n
        61. Sugar, high intake daily<\/li>\n
        62. Syndrome X<\/li>\n
        63. Thyroid hyperactivity.<\/li>\n
        64. Tingling of hands or feet<\/li>\n
        65. Transplants (Liver or Kidney)<\/li>\n
        66. Tremors in hands<\/li>\n
        67. Water that contains fluoride, chlorine, calcium<\/li>\n
        68. Wheezing<\/li>\n<\/ol>\n

           <\/p>\n

          Make sure to check out this blog post for more information:\u00a0 http:\/\/drcarolyndean.com\/2010\/06\/gauging-magnesium-deficiency-symptoms\/<\/p>\n

          How much Magnesium should I take?<\/h2>\n

          The US Food and Nutrition Board offers the following suggestions:<\/p>\n

          The FNB has established ULs for magnesium that apply\u00a0only to supplemental<\/em>\u00a0magnesium for healthy infants, children, and adults (see Table 3) [1<\/a>].<\/p>\n\n\n\n\n\n\n\n\n\n\n
          Table 3: Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium [<\/strong>1<\/strong><\/a>]<\/strong><\/td>\n<\/tr>\n
          Age<\/strong><\/td>\nMale<\/strong><\/td>\nFemale<\/strong><\/td>\nPregnant<\/strong><\/td>\nLactating<\/strong><\/td>\n<\/tr>\n<\/thead>\n
          Birth to 12 months<\/td>\nNone established<\/td>\nNone established<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
          1\u20133 years<\/td>\n65 mg<\/td>\n65 mg<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
          4\u20138 years<\/td>\n110 mg<\/td>\n110 mg<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
          9\u201318 years<\/td>\n350 mg<\/td>\n350 mg<\/td>\n350 mg<\/td>\n350 mg<\/td>\n<\/tr>\n
          19+ years<\/td>\n350 mg<\/td>\n350 mg<\/td>\n350 mg<\/td>\n350 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

          Source: Magnesium Fact Sheet for Consumers, National Health Institute <www.nih.gov> (accessed Jan 30, 2015)<\/p>\n

          VIDEO:\u00a0 Want the doctor\u2019s advice? Dr. Carolyn Dean explains more on how much you should take, and how to get started here: http:\/\/youtu.be\/Tp8fXWXqzTQ?t=20m36s<\/a>.<\/p>\n

          Dr. Dean explains in her book, \u201cThe Magnesium Miracle\u201d, that it may take up to a year to build up the magnesium that is stored in your muscles and bones.<\/p>\n

          What form of Magnesium should I take?<\/h2>\n

          There are many types of magnesium that you can take.<\/p>\n\n\n\n\n\n\n
          Magnesium glycinate<\/strong>\u00a0is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency<\/td>\nMagnesium oxide<\/strong>\u00a0is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium and has stool softening properties<\/td>\n<\/tr>\n
          Magnesium chloride \/ Magnesium lactate<\/strong>\u00a0contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium<\/td>\nMagnesium sulfate \/ Magnesium hydroxide<\/strong>\u00a0(milk of magnesia) are typically used as a laxative. Be aware that it’s easy to overdose on these, so ONLY take as directed<\/td>\n<\/tr>\n
          Magnesium carbonate,\u00a0<\/strong>which has antacid properties,\u00a0<\/strong>contains 45 percent magnesium<\/td>\nMagnesium taurate<\/strong>\u00a0contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind<\/td>\n<\/tr>\n
          Magnesium citrate\u00a0<\/strong>is magnesium with citric acid, which has laxative properties<\/td>\nMagnesium threonate<\/strong>\u00a0is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

          Source: \u00a0Dr. Mercola, Magnesium\u2014\u201cThe Missing Link to Better Health\u201d, Dec 8, 2013, http:\/\/articles.mercola.com\/<\/a><\/p>\n

          VIDEO:\u00a0 Don\u2019t be discouraged if you take one of the above forms and it gives you diarrhea. Dr. Dean cautions that magnesium carbonate, chloride, gluconate, and oxide (least expensive, but only 4% absorption) often cause diarrhea. That symptom just means that you should try a different form.<\/p>\n

          Dr. Carolyn Dean talks about the limitations of magnesium oxide http:\/\/youtu.be\/Tp8fXWXqzTQ?t=12m49s<\/a> and more about the forms of magnesium to take here<\/a> (http:\/\/youtu.be\/Tp8fXWXqzTQ?t=16m43s<\/a>).<\/p>\n

          BLOG: here<\/a>http:\/\/drcarolyndean.com\/2010\/05\/stand-back-and-watch-the-miracle-working-power-of-magnesium\/<\/a><\/p>\n

          There are various ways to get your Magnesium fix. Supplements are commonly consumed via pill or in liquid form such as over-the-counter magnesium citrate, malate, or oxide; another oral magnesium supplement is ionic magnesium in liquid form, such as that offered by Trace Minerals Research. This is a sodium-reduced concentration of seawater from the Great Salt Lake in Utah.<\/p>\n

          Instead of oral supplements, you can also opt into a regular Epsom salt bath or footbath. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil (from magnesium chloride) is a spray for topical application and absorption to areas in your body experiencing muscle soreness. Dr. Dean cautions that some may experience some itchiness and that it takes a lot of spray to build up magnesium through this method.<\/p>\n

          If any of the above has a laxative effect, then those under medical supervision have taken Magnesium intravenously. You can also try Dr. Dean\u2019s self-created formulation called ReMag.<\/p>\n

          According to Dr. Carolyn Dean it doesn\u2019t matter which supplement you choose.\u00a0 She recommends a combination of both oral and topical application and to keep track of how much you ingest with RBC testing.\u00a0 Make sure to get a baseline if you are heavily supplementing. In \u201cThe Magnesium Miracle\u201d, Dr. Dean offers other recommended magnesium supplements here:<\/p>\n