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I am absolutely shocked at what I recently discovered about the importance of magnesium when it comes to our health.
Your doctor can order a very simple blood test. A magnesium test checks the level of magnesium in the blood. Tests for other electrolytes, such as calcium, potassium, sodium, and phosphorus, may be done along with a test for magnesium. Find a cause for nerve and muscle problems, such as muscle twitches, irritability, and muscle weakness. Find the cause of symptoms such as low blood pressure, nausea, vomiting, diarrhea, dizziness, muscle weakness, and slurred speech. Find the cause of heart problems or trouble breathing, especially in people who have kidney disease. Talk to your doctor about any concerns you have regarding the need for the test, its risks, how it will be done, or what the results will mean.
A test for magnesium may be done along with testing for otherelectrolytes, such as calcium, chloride, potassium, and phosphorus. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
Lately it seems like everywhere I turn I am seeing another article about the benefits of magnesium. Magnesium helps keep adrenal stress hormones under control and also helps maintain normal brain function. Magnesium is utilized in more than 300 essential metabolic reactions, including regulating healthy blood sugar levels.
Maintaining healthy magnesium levels in your body can greatly decrease your risk of developing cancer. Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium.
Because of its strong elimination potential, magnesium is considered a powerful detoxifier as well. Since magnesium is required by the body to properly digest foods, supplementing with it can help alleviate gastrointestinal discomfort and disease.
A few studies suggest that taking magnesium supplements may help prevent migraine headaches or at least shorten their duration and reduce the amount of medication needed. Magnesium helps eliminate peripheral nerve disturbances that can lead to headaches, leg and foot cramps, gastrointestinal cramps, and other muscle aches and pains. We’re always hearing about how important calcium is for maintaining healthy bones, but magnesium is even MORE important. Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness. Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium.
If you are dealing with any of the above issues…magnesium might be worth looking into. Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production.
Research has shown that 68% of individuals in the US do not consume the daily recommended amount of dietary magnesium and 19% do not even consume half of the RDA levels (310-420mg daily) (3). This elevated calcium to magnesium ratio is a major player in conditions such as mitral valve prolapse, migraines, attention deficit disorder, autism, fibromyalgia, anxiety, asthma and allergies.  Wherever there is elevated calcium and insufficient magnesium inside of cells the effects are muscle contractions, spasms, twitches and even convulsions (6). Specifically, the hippocampus region of the brain is the primary location for retaining long term memories.
Associated with decision making, the prefrontal cortex area of the brain aids in the retrieval of short-term memories. As a result of increased long-term potentiation, resulting from the repetitive stimulation of a nerve, as well as the ability for nerves to transmit signals more effectively, magnesium better enables an individual to improve their ability to learn. Researchers looked to test rats using Magnesium threonate (MgT) supplementation and look at their ability to swim and find a submerged platform on which to rest. Amazingly, the supplemented group was able to retain their memory of where the submerged platform was hidden after 24 hours.
This meant that older MgT supplemented rats showed significantly better memory and recall than young rats who didn’t get MgT. With the deteriorating health habits of our modern culture, it is not a surprise that Alzheimer’s disease is associated with decreased levels of magnesium.  Toxic plaque buildup is evident in patients with declining cognitive abilities symptomatic of the pathogenesis of Alzheimer’s disease.
Restoring adequate levels of brain magnesium has been found to prevent the further decline of cognitive function. Case studies show that treating magnesium deficiency has helped patients struggling with anxiety, irritability, confusion, hyperexcitability, postpartum depression, drug and alcohol abuse, as well as traumatic brain injuries. Known as an anti-stress mineral, cellular magnesium levels stimulate serotonin production which improves mood.
Have you ever experienced instances when you were highly reactive towards situations or people for minimal or no apparent reason? Magnesium therapy can treat symptoms of anxiety by relaxing nerves, assisting in digestion, relieving muscle tension, and conducting healthy nerve responses (5). A healthy sleep cycle is important to promoting overall health and the production of hormones which are synthesized during sleep.
Primarily reliant on the same factors which regulate mood and manage stress, a healthy night’s sleep is dependent on cellular magnesium concentrations. Magnesium is a critical component involved in the regulation and maintenance of regulating blood glucose levels. Many studies conducted show that supplementing diet with magnesium via food or oral supplementation improves insulin secretion and response in type-2 diabetic patients (6).
However, clinical testing has yet to determine if the magnesium alone is solely responsible for improved glucose control.
Regardless of the lack of scientists to directly correlate magnesium to the healthy balance of blood sugar, a decreased risk factor for developing diabetes is not to be overlooked following dietary magnesium supplementation. Up to 60% of magnesium is concentrated in bones and the remaining is found in soft tissue and blood.
Limited clinical trials have found that when magnesium citrate is taken daily over long periods may prevent and possibly reverse osteoporosis (7). Magnesium assists in detoxifying the body’s tissue of acids, toxins, gasses, poisons and other impurities. Magnesium improves the motility of the gastrointestinal tract and colon and thereby stimulating the removal of contaminants by promoting a laxative effect. Individuals at greatest risk of magnesium deficiency should pay special attention to health problems they are experiencing.
Crohn’s disease, Celiac disease and patients with other gastrointestinal diseases– These individuals are less able to absorb nutrients from dietary intake. Type-2 diabetics- A high concentration of blood glucose leads to increased urination and a higher risk of kidney damage.
Alcoholics- Chronic alcohol abuse is likely to cause gastrointestinal problems which further promote the removal of magnesium in urine. Elderly- As the body ages, the gastrointestinal tract becomes less efficient at absorbing minerals. Most magnesium supplements are most efficiently absorbed by the gastrointestinal tract and limited quantities are able to cross the blood brain barrier where it can penetrate into cells. Magnesium mineral sprays can temporarily reduce pain by becoming directly absorbed through the skin and alleviate pain entirely when used over long term periods. Commonly used forms of magnesium supplements include magnesium oxide, magnesium citrate and magnesium chloride. Researchers suggest that magnesium citrate, lactate and chloride are most readily available forms of magnesium for the body to use (7). The latest research indicates that magnesium L-threonate is the best form of magnesium which you could take.
A transport process makes the absorption of magnesium into cells extremely difficult and can often lead to inaccurate blood tests results suggesting healthy levels of magnesium.
Brain calm magnesium contains magnesium L-threonate along with other magnesium compounds designed to promote optimal magnesium support. Before taking on a magnesium supplementation regimen, you should first consult your doctor to see if any medications may interact with magnesium. Magnesium is a naturally present mineral found in many of the foods we should be eating which are farmed from the Earth.
The following lists of foods are excellent sources of achieving the recommended dietary dose of magnesium (1, 8). Magnesium taurate is a wonderful supplement that can do great things for your brain and heart.
If I had to pick out one brain supplement as my absolute favorite, my answer might come as a bit of a surprise: magnesium taurate.

3) Other enzymes magnesium activates serve your body by improving the effectiveness of the energy glucose gives us.
Magnesium taurate offers us all the positives of other forms of magnesium, but it doesn’t affect the stomach in the way those other forms can. However, even if you are fortunate enough to suffer from none of the above, you should still consider taking this supplement. I believe magnesium taurate to be the best supplement I have ever tried (and I’ve tried plenty). Magnesium supplements have been popping up and magnesium has been in the health headlines recently. Obesity, syndrome X, and diabetes are part of a continuum of illness that may progress to heart disease if not headed off by good diet, supplements, exercise, and stress reduction.
Magnesium plays a pivotal role in the secretion and function of insulin; without it, diabetes is inevitable.
The Best New Health and Beauty Supplements to Take Right NowCelebrity nutritionist and trainer picks the best new health and beauty supplements you need to try right now. The 5 Best Healthy Snack Bars That Actually Taste GoodSome of the protein and snack bars our there are worse for you than regular candy bars. Eating a wide variety of foods, including five servings of fruits and vegetables daily and plenty of whole grains, helps to ensure an adequate intake of magnesium. Magnesium is critical to so many aspects of good health, so don’t neglect this critical mineral. For you and me, a magnesium deficiency could be the main reason for everything from headaches to leg cramping at night. By Deane AlbanMagnesium deficiency is very common and leads to many physical and mental health issues.
When considering minerals for health, calcium and iron are much more likely to come to mind. It’s needed for more than 600 metabolic functions including energy creation and nervous system regulation.
The Recommended Daily Allowance (RDA) for magnesium depends somewhat on age but is generally 400 mg for men and 360 mg for women. Water used to be a good source of magnesium, but current water purification techniques remove much of it.
Some medical conditions like diabetes, anorexia, and alcoholism deplete the body of magnesium. Gastrointestinal problems such as celiac disease, Crohn’s disease, IBS, or intestinal flora imbalance prevent magnesium absorption.
As we reach senior status, our intake and absorption of magnesium usually goes down, while excretion goes up.
Before going that route, you may be able to tell if you are magnesium deficient based on your symptoms. These symptoms can alleviated by getting your magnesium levels up, but if left unaddressed can lead to more serious problems.
Magnesium deficiency can cause depression since it’s essential in forming the mood-elevating brain chemical serotonin.
Increasing your intake of magnesium enhances brain plasticity which increases your ability to learn and remember. She is the author of The Magnesium Miracle (Revised and Updated Edition), a perennial bestseller since 2003 with a newly released edition in 2014. In her book, she lists dozens of health conditions as symptoms of advanced magnesium deficiency including gastrointestinal symptoms, heart disease, diabetes, fibromyalgia, kidney disease, osteoporsis, and Alzheimer’s. If you’re a fellow chocoholic, the first magnesium rich food that comes to mind may be chocolate. When looking for foods high in magnesium, you want to look for total magnesium per serving. They contain naturally occurring compounds called phytates that inhibit mineral absorption. You can see the magnesium content of hundreds of brands of mineral water using this mineral water calculator.
Bioavailable forms of magnesium include magnesium aspartate, citrate, lactate, and chloride. Inexpensive magnesium supplements use forms of magnesium like magnesium oxide and magnesium sulfate which are well-known for their laxative effect. A little-known form of magnesium that is particularly helpful for the brain is magnesium threonate. Magnesium threonate has the unique ability to permeate brain cell membranes making it useful for memory, attention, depression, and anxiety. Some experts recommend taking a mix of high quality forms of magnesium to cover all your bases. Good State Ionic Magnesium — liquid pico-ionic magnesium drops that are 100% absorbed. Many factors deplete magnesium reserves — diet, stress, age, medications, and underlying health conditions.
Magnesium deficiency is widespread and has many physical and mental health implications, some of them serious. There are numerous forms of magnesium supplements available and not all of them will do you much good. Choose a bioavailable form from a reputable company that matches your specific set of symptoms. Movies like Limitless and Lucy have fueled an interest in the power of so-called smart drugs. We've looked closely at the market and found a supplement that combines some of the most effective, safe and natural brain enhancers we know. These enhancers work with your brain's own neurotransmitters to really improve your thinking, focus, and mood. What’s really interesting for athletes is that fixing the magnesium deficiency can help you maximise your mitochondria and enhance exercise performance. I recently went through a scare where my doctor thought my symptoms were due to a benign brain tumor.
Magnesium is an important electrolyte needed for proper muscle, nerve, and enzyme function.
Be sure to tell your doctor about all the nonprescription and prescription medicines you take. These ranges vary from lab to lab, and your lab may have a different range for what’s normal. Your doctor will talk with you about any abnormal results that may be related to your symptoms and past health. Symptoms of a magnesium deficiency include weakness, dizziness, irregular heartbeat, shaking, twitching, and seizures.
Magnesium levels are decreased by excess alcohol, salt, coffee, soda, prolonged or intense stress, antibiotics and other drugs.
The advice from medical experts and the testimonials from people who have experienced the benefits are very impressive. Magnesium deficiency is directly linked to causing insulin resistance, which in turn can lead to diabetes.
A study published in the American Journal of Clinical Nutrition found that for every 100-milligram (mg) increase in magnesium intake, a person’s risk of developing colorectal cancer drops by about 13 percent. Heavy metals, environmental chemicals, pesticides and herbicides, and various other toxins are greatly diminished inside the body when magnesium is present.
An astounding number of studies have documented the effectiveness of IV magnesium in helping prevent cardiac damage and even death following a heart attack. Over 300 enzymes require magnesium to perform biological reactions essential to tissue and organ function (2).
Studies show that low levels of brain magnesium directly correlate to poor memory function (4). Magnesium is known to strengthen the function of synapses in the hippocampus thus improving long-term potentiation. One study found that the supplemental treatment of magnesium over a 17 month period reduced amyloid plaque accumulation in the hipocampus region of the brain by 35.8% and by 36% in the prefrontal cortex. Damage to the nervous system has been implicated as the cause of numerous health concerns including dementia and depression (5). Magnesium has also been reported by the American Academy of Neurology and the American Headache Society as a “probably effective” treatment for preventing migraines and headaches which can be associated with stress (7).
Clinical studies have found that 125-300 mg of supplemental magnesium is effective at treating symptoms of depression after just one week (5).
Unhealthy nerve impulses in the hippocampus can cause factors conducive to stimulating fear and anxiety (3). A healthy magnesium balance is needed to regulate hormones such as melatonin which in turn helps to induce sleep and decreases cortisol.

Deficiencies in magnesium impair insulin secretion and the ability of glucose to be transported into cells (7). It is this increased concentration of glucose in the kidneys that leads to frequent urination and further promotes magnesium deficiency (7). Physicians speculate whether the improved health benefits are a result of another vitamin or mineral commonly found in food sources high in magnesium. When magnesium supply is deficient in cells, the body has to search for magnesium which can affect overall health.
Magnesium has to be in a proper balance with calcium in order to maintain healthy bone density and is essential to bone health as we age. Women who supplemented their diets with enriched magnesium food sources over a 2 year period reportedly had fewer fractures and a decreased rate of bone loss (1). In combination with these other minerals, magnesium is responsible for the function of muscle contraction and heart rhythm. Aside from alleviating symptoms of anxiety, relieving the restriction around blood vessels and regulating a healthy contraction of the heart may lower blood pressure (2, 7). Lower doses of magnesium supplementation was found to reduce the risk of stroke by 8% requiring further studies to analyze the link between dose dependency and results. Environmental contaminants in our food expose our bodies to a higher amount of toxins and impurities than in the past.
For this reason, magnesium is a primary ingredient in most laxatives used to relieve constipation. Only 32% of Americans are believed to meet the recommended daily requirements for magnesium (2). Older adults are more likely to be taking medications which can interfere with the absorption of magnesium. The body filters out up to 90% of magnesium before it reaches the cells of the body where it is needed most (7).
People experiencing symptoms of osteoarthritis can benefit from these mineral oil sprays by improving the balance of magnesium to the affected area. Anecdotal evidence suggests that spraying magnesium oil over extended time duration can alleviate cramping during menstruation. Be sure to buy a pure magnesium supplement product free of other elemental compounds which may adversely affect the body. Unlike other magnesium compounds, magnesium threonate is capable of passing the blood brain barrier and becoming absorbed into cells (2, 3, 4). The dietary supplementation of magnesium threonate is the most highly bioavailable magnesium compound effective at increasing the concentration of magnesium inside cells. Only magnesium L-threonate has the highest absorption rate of magnesium available for cells and may be the best form of a magnesium supplement that you could buy.
For instance, some antibiotics have compounds in which magnesium can bind with and become insoluble (7).
Without a constant replenishment of this mineral, the brain and nervous system loses ability to function properly.
Be sure to purchase organic and non-GMO farmed foods to receive the maximum benefit from these sources. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala. Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model. These are primarily not used for the brain but for cleansing the body of toxins, and also for digestion.
Magnesium therefore helps the body use that energy more efficiently – which indirectly improves the amount of energy which can be used by the brain. To make it better still, the two chemicals work together synergistically – in other words, in concert the effects of both are stronger. Magnesium taurate will help your brain function better, it will help your heart (including reducing the likelihood of arrhythmias), and it will promote a feeling of goodwill, calmness and focus. The stress chemical cortisol signals a metabolic shutdown that makes losing weight almost impossible.
They are not really separate diseases, as we may think, and underlying all this misery we find magnesium deficiency.
Measurable magnesium deficiency is common in diabetes and in many of its complications, including heart disease, eye damage, high blood pressure, and obesity. One of the most absorbable forms of magnesium that is safe is magnesium citrate in powder form that can be mixed with hot or cold water and can be found in most health food stores or vitamin shops. Whole-wheat bread, for example, has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed. Sipping throughout the day provides a steady stream of magnesium with minimal laxative effect. Smart drugs are substances that claim to make you smarter, highly focused, and more productive.
This is a shame, because magnesium is such an important dietary mineral and any deficiency can easily be fixed with a change in diet. It also helps the body use energy and is needed to move other electrolytes (potassium and sodium) into and out of cells.
Low magnesium levels are usually caused by not eating enough of the foods that contain magnesium or from problems that block the way food is absorbed from the intestines.
Magnesium also aids in the production of hydrochloric acid in the stomach, as well as triggers the healthy production of bile in your liver.
The reason for this is that 40 to 60 percent of sudden deaths from heart attack are the result of spasm in the arteries, not blockage from clots or arrhythmias! Not getting enough calcium, vitamin D, and magnesium may play a role in the development of osteoporosis.
Magnesium, given intravenously in the hospital, is the treatment of choice to prevent or treat these complications.
Magnesium supports optimal cognitive health by maximizing the various intricate functions of the brain.
In other words, magnesium better equips the brain with the ability to retain memories over long term periods. Magnesium also strengthens the synaptic nerve endings responsible for transmitting a response (2, 3).
Some researchers even propose that the development of the disease may even be reversed following magnesium therapy. Remember, magnesium is used by our cells as a type of fuel source for biological processes to function. Magnesium therapy is not only found to strengthen the ability of nerves in the brain to function properly, but magnesium treatment also increases the selectivity of nerves to fire which reduces one’s risk of excitability and agitation (2). Magnesium is also needed for a restful night’s sleep because it promotes muscle relaxation ensuring less of your night is spent counting sheep. Other reports found that there was a 15%-23% reduction in the risk of developing diabetes following different doses of magnesium supplements. Low levels of blood magnesium affects heart rate, nervous function, and can lead to chronic headaches. When magnesium is pulled from the bones resulting from cellular magnesium deficiency, the concentration of calcium to magnesium becomes too imbalanced leading to the calcification of bones and joints. As previously mentioned, magnesium assists in regulating nerve impulses and is perhaps most important in maintaining cardiovascular health. This is largely down to changes in farming practices, which mean magnesium is lacking in the soil, and therefore lacking in the food that comes from the soil.
Among the many benefits of taurine are the heightened control of neurotransmitters in the brain – which can prevent the death of brain cells (and consequently the onset of brain dysfunction and even brain damage). When the treatment of diabetes includes magnesium, these problems are prevented or minimized. This includes antacids that contain magnesium, laxatives (such as milk of magnesia or Epsom salts), magnesium supplements, and some diuretics. The higher amount of both physical and mental demands in our lives, the higher the rate our bodies deplete magnesium sources. As a result of their magnesium hunt, cells are forced to pull what limited magnesium concentration is found in a delicate balance out of bone formations. So I started doing some research to see what else could cause the symptoms I have been having. This means that a value that falls outside the normal values listed here may still be normal for you or your lab.

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