It is estimated that 80-90% of Americans have a magnesium deficiency. Are you one of them? Let’s find out…..
As you can see, this list encompasses most of the country. This rampant deficiency is so important to rectify!! If you have been reading my blog, you have probably heard me mention magnesium numerous times. I promised a full post on the benefits of this mineral in my 10 ways to Sneak Nutrients into your Diet without Taking a Pill post and here it finally is!! In preparation for this post, I re-read Carolyn Dean’s The Magnesium Miracle. I highly recommend this book. It is hard to believe that there is 250 pages of information regarding this mineral, but is well worth reading! There is a section on each disorder/disease with the scientific information on how a magnesium deficiency can be the cause of or exacerbate the disorder. If you have any of the disorders below, or even just a family history, you should read the book, paying special attention to your section.
Although our poor diet is the largest contributing factor to this problem, it is not the only factor. Despite the fact that Americans eat such a poor diet, with around 25% of our calories coming from junk food and 90% of our food budget on processed food, we also have to contend with soil depletion and erosion. Even if you do eat a great diet by making most of your food at home and eating plenty of fresh veggies, nuts, and seeds, you might still be magnesium deficient because the food you are eating has significantly less magnesium than the food your great-grandma ate. What are we to do?
The good news if that you have been eating to feed your microbiome and get resistant starch, a lot of those same foods are high in magnesium. Some magnesium rich foods include:
Transdermal (through your skin) supplementation is the safest method. Your skin will only absorb the amount magnesium that you need. This eliminates the possible colon flush that can come with taking oral doses of magnesium. Sprays such as Ancient Minerals have a 25% concentration. This means that each spray has 13-18 mg. The recommended dose is 3-4.5 mg per pound of body weight. So a female weighing 140 pounds would take 420-630 mg a day. She needs to spray 24-36 sprays a day. Be sure to choose the fattiest parts of your body for spraying. When you are deficient, the spray has an uncomfortable tingle. That tingle is worse if you spray it on a bony part of your body such as an ankle. You need to leave the spray on for about 30 minutes to be sure that it absorbs. You could do half of your sprays in the morning when you wake up and then shower after 30 minutes. In the evening, the magnesium helps you sleep if you do it at least a half an hour before sleep. If it is too tingly, wash it off before going to bed. You can also create a magnesium roller for your feet with magnesium oil and essential oils to aid sleep.
Again, transdermal supplementation is the safest. Enjoy a nice hot bath with magnesium flakes or epsom salts. The flakes have a higher concentration of magnesium (5 times as much), but the epsom salts are detoxifying. I like to combine them. I use Ancient Minerals magnesium flakes and Dr.Teal’s epsom salts (I buy the plain and add my own essential oils). I try to take a magnesium flake bath a couple of times a week (unless it is summer and too hot).
If you do choose an oral dose, Dean recommends magnesium citrate. Follow the instructions on the bottle. We supplement with Calm after being sick or engaging in another activity that depletes magnesium.
Do you think you are deficient? Do you supplement with magnesium? Did you notice health changes after your started? I would love to hear from you!
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This was a timely read! I'm really sick right now and not sleeping, plus there's stress because of everything that's falling behind while I'm down. I think I'll go take an epsom salt bath - I'll have to look for magnesium flakes when I'm back on my feet. Thanks!
So helpful! I put magnesium lotion on my shopping list a few days ago since I feel sure I am deficient. Thanks for the ideas about how to use it. I've used pills before bed, but they kind of hurt my stomach. Hopefully the lotion will work better for me!
I have personally witnessed the mag deficiency. Every time I draw my patients labs that’s one of the first ones I check. I love your suggestions to supplement and I definitely noticed that when I skip drinking my natural calm or soaking in an epsom salt bath, my muscles hurt so much more and I can’t sleep as well. Thanks for the awesome post!
Thanks for sharing this... I've actually recently been wondering about a magnesium deficiency. I typically take Epsom salt baths pretty often, but I had no idea there was such a difference between the amount of magnesium in salts vs. flakes.
Wow! I didn't realize there were so many factors affecting magnesium levels. I think I'm OK reading our list but it's definitely something I'll keep in mind. Thanks!