Tag: Magnesium

The Benefits of Kelp

kelp

You already know to eat your daily servings of vegetables, but when is the last time you gave any thought to your sea vegetables? Kelp, a type of seaweed, is chock full of good-for-you nutrients that can benefit your health and possibly even prevent disease.

Already a staple in many Asian cuisines, this type of sea algae is a natural source of essential vitamins, minerals, and antioxidants.

What Is Kelp?

You may have seen this marine plant at the beach. Kelp is a type of large brown seaweed that grows in shallow, nutrient-rich saltwater, near coastal fronts around the world. It differs slightly in color, flavor, and nutrient profile from the type you may see in sushi rolls.

world map of where kelp is found

Kelp also produces a compound called sodium alginate. This is used as a thickener in many foods you may eat, including ice cream and salad dressing. But you can eat natural kelp in many different forms, including:

  • raw
  • cooked
  • powdered
  • in supplements

Nutritional Benefits

Because it absorbs the nutrients from its surrounding marine environment, kelp is rich in:

  • vitamins
  • minerals
  • trace elements
  • enzymes

According to nutritionist Vanessa Stasio Costa, M.S., R.D.N., C.D.N., kelp “is often considered a ‘superfood’ due to its significant mineral content. It’s especially concentrated in iodine, which is important for optimal thyroid function and metabolism.”

The National Institutes of Health (NIH) say that seaweed such as kelp is one of the best natural food sources of iodine, an essential component in thyroid hormone production. A deficiency in iodine leads to metabolism disruption and can also lead to an enlargement of the thyroid gland known as goiter.

But beware of too much iodine. Overconsumption can create health issues, too. The key is to get a moderate amount to raise energy levels and brain functioning. It is difficult to get too much iodine in natural kelp but this could be an issue with supplements.

Calling All Calcium
Did you know that kelp has more calcium than vegetables like kale and collard greens?

Stasio Costa also notes that kelp contains notable amounts of:

  • iron
  • manganese
  • calcium
  • magnesium
  • copper
  • zinc
  • riboflavin
  • niacin
  • thiamin
  • vitamins A, B-12, B-6, and C

The benefits of these vitamins and nutrients are substantial. B vitamins in particular are essential for cellular metabolism and providing your body with energy. According to UCSF Medical Center, kelp has more calcium than many vegetables, including kale and collard greens. Calcium is important to maintain strong bones and optimal muscle function.

Disease-Fighting Abilities

Kelp is often considered a ‘superfood’ due to its significant mineral content.
Vanessa Stasio Costa, M.S., R.D.N., C.D.N.

Since inflammation and stress are considered risk factors for many chronic diseases, Stasio Costa says including kelp in one’s diet could have numerous health benefits. Kelp is naturally high in antioxidants, including carotenoids, flavonoids, and alkaloids, which help to fight against disease-causing free radicals.

Antioxidant vitamins like vitamin C, and minerals like manganese and zinc, help to combat oxidative stress and may offer benefits to cardiovascular health. There have been many claims regarding kelp’s abilities to fight chronic disease, including cancer.

Recent studies have explored the role of sea vegetables in estrogen-related and colon cancers, osteoarthritis, and other conditions. Researchers found that kelp can slow the spread of colon and breast cancers. A compound found in kelp called fucoidan may also prevent the spread of lung cancer and prostate cancer. This doesn’t mean that kelp should be used to cure any diseases or be considered a guaranteed protection against disease.

Weight Loss Claims

In recent years, researchers have looked into kelp’s potential fat blocking properties. Because kelp contains a natural fiber called alginate, studies suggest that it may halt the absorption of fat in the gut. A study published in Food Chemistry found that alginate could help block fat absorption in the intestines by 75 percent. In order to reap the benefits of alginate, the research team plans to add the thickening compound to common foods such as yogurt and bread.

Sea Real Results!
Alginate, a natural fiber found in kelp, can help block fat absorption in the stomach by 75 percent.

Kelp may have great potential for diabetes and obesity, although research is still preliminary. A study published in the journal Diabetes, Obesity and Metabolism found that a compound in the chloroplasts of brown seaweed called fucoxanthin may promote weight loss in obese patients when combined with pomegranate oil. Studies also suggest that brown seaweed may influence glycemic control and reduce blood glucose levels, benefitting people with type 2 diabetes.

In addition to its potential to slow down fat absorption in the gut, kelp is low in fat and calories.

How to Eat Kelp

Thankfully, you don’t need to go diving in the ocean to reap the benefits. Kelp is available in a variety of forms.

Bacon Seaweed
Love the nutritional benefits of seaweed, but can’t stand the taste? Scientists from Oregon State University have developed a new strain of seaweed that tastes like bacon when it’s cooked, yet retains all of the nutrients of seaweed.

Nutritionist Lisa Moskovitz, R.D., C.D.N., C.P.T., recommends that you try to eat your nutrients, versus taking them in supplement form. She suggests including kelp in a balanced diet with plenty of vegetables, from both the land and sea. Kelp can be one small part of a broader healthy diet that includes a variety of unprocessed, nutrient-dense foods.

Moskovitz says that one of the easiest ways to incorporate kelp into your diet is to add an organic, dried variety into soups. You could also use raw kelp noodles in salads and main dishes or add some dried kelp flakes as seasoning. It is usually found in Japanese or Korean restaurants or grocery stores and can be enjoyed cold with oil and sesame seeds, hot in a soup or stew, or even blended into a vegetable juice.

ways to eat kelp

Too Much of the Good Stuff?

Health advisers warn that ingesting concentrated amounts of kelp can introduce excessive amounts of iodine to the body. This can overstimulate the thyroid and cause harm. There are significant health risks to consuming excessive iodine. It’s important to only eat kelp in moderation, and it should be avoided by those suffering from hyperthyroidism.

Nutritionist Stasio Costa notes that because kelp and other sea vegetables take up minerals from the waters they inhabit, they can also absorb dangerous heavy metals such as arsenic, cadmium, and lead. She recommends seeking out certified organic versions of sea vegetables and to look for packages that mention that the product has been tested for arsenic.

Always consult a health professional before beginning any supplementation regimen.

by Kristin Buettner

Categories: Antioxidants Calcium Diet Eating Healthy Food Healthy Choices Information Kelp Magnesium Natural Cures niacin Vitamins Well Being

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Magnesium deficiency, the signs and the remedy

magnesium-deficiency-effects

 

Signs of magnesium deficiency are everywhere in the United States and Canada, if you know what to look for. Unfortunately, the symptoms are so incredibly common that they constantly slip under the radar! Hardly anyone, especially doctors, notice that the ailments we suffer from on a daily basis are actually magnesium deficiency symptoms… and we’re all paying for it.
Just about every single person you come into contact with – especially those with a health problem, but even those with only minor complaints – are suffering in some way from this nationwide deficiency. Including you!

What Exactly Is Magnesium?

Magnesium is life. It is the 4th most abundant mineral in the body, right next to sulfur (which is JUST as important).

Along with being a mineral, magnesium is also an electrolyte. “Sports drinks” (aka sugar-filled scams) claim to contain electrolytes such as magnesium, potassium, and sodium because we sweat away these important nutrients during exercise, and their deficiency is what leads to the common problems athletes face, such as muscle cramping! But believe me – electrolytes (especially magnesium) do so much more than treat and prevent muscle cramps.

First off, electrolytes are what allow us to be living, electrical beings. They are responsible for all electrical activity (and thus brain conductivity) in the body. Without electrolytes like magnesium, muscles can’t fire, your heart cannot beat, and your brain doesn’t receive any signals. We need magnesium to stay alive, point blank. As soon as we don’t have enough of it, we start to lose the energy and conductivity that keeps us going. Technically, as soon as we become deficient, we slowly begin to die, getting more aches and pains day by day, feeling worse year after year. I can’t stress it enough… signs of magnesium deficiency are everywhere, if you just look.

Magnesium is a cofactor in over three hundred reactions in the body, necessary for transmission of nerve impulses, temperature regulations, detoxification in the liver, and formation of bones and teeth. However, magnesium shows its true power in cardiovascular health. The Weston A. Price foundation writes, “Magnesium alone can fulfill the role of many common cardiac medications: magnesium inhibits blood clots (like aspirin), thins the blood (like Coumadin), blocks calcium uptake (like calcium channel-blocking durgs such as Procardia) and relaxes blood vessels (like ACE inhibitors such as Vasotec) (Pelton, 2001).”

Nearly EVERYONE has signs of magnesium deficiency but we don’t realize it…

Symptoms include:

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Behavioral disturbances
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Tendonitis
  • Anger
  • Aggression
  • ADHD
  • Brain fog
  • Tension
  • Anxiety disorders such as OCD

“Similarly, patients with diagnoses of depression, epilepsy, diabetes mellitus, tremor, Parkinsonism, arrhythmias, circulatory disturbances (stroke, cardiac infarction, arteriosclerosis), hypertension, migraine, cluster headache, cramps, neuro-vegetative disorders, abdominal pain, osteoporosis, asthma, stress dependent disorders, tinnitus, ataxia, confusion, preeclampsia, weakness, might also be consequences of the magnesium deficiency syndrome.”

Amazingly, the article referenced above even mentions neuro-vegetative disorders as a possible result of magnesium deficiency. This would include comas. Stress hormone production requires high levels of magnesium and stressful experiences can immediately lead to complete depletion of magnesium stores; could this be a contributing factor to why we see comas after traumatic accidents/injuries? As I mentioned above, magnesium is an electrolyte responsible for brain signals and conductivity. Without magnesium, people in comas may not be able to come to and resume conductivity. Many people with diabetes also fall into diabetic comas. Diabetes is listed as another possible consequence of magnesium deficiency. Could this be a factor in diabetic comas as well? Something to think about and research further!

symptoms-of-magnesium-deficiency

Cravings

Do you crave chocolate? Why, when people are stressed out, do they go for chocolate? Chocolate is one of the highest food sources of magnesium.

Magnesium is associated with so many disorders that Dr. Carolyn Dean of the Nutritional Magnesium Association has devoted an entire book to discussing how she has treated thousands of patients for a wide array of diseases, with magnesium as the primary component. Her book, The Magnesium Miracle, is a must-read if you have any of the magnesium deficiency symptoms above, or any health problems in general – as there is likely a magnesium component to everything. Check out 50 Studies Suggest That Magnesium Deficiency Is Killing Us.

 

Why Don’t Doctors Find Magnesium Deficiencies In Tests?

Unfortunately, conventional medicine has not woken up to the amount of research that has been done on magnesium deficiency.

One of the reasons Western Medicine is so off base with magnesium is how they test it: with blood tests.

Blood tests do not yield ANY information about magnesium… why? Because the body controls the levels of blood magnesium very tightly. If the magnesium in the blood drops just a little bit, you’re going to have a heart attack. It’s that sample. So to prevent this, the body will rob all of its cells, tissues, and bones of magnesium in order to keep the blood levels constant. If you do a blood test for magnesium, the cells could be completely empty while your blood levels remain constant.

What’s worse is that magnesium is not even in your blood. 99% of the magnesium in the body is stored in the cells that get robbed, while a mere 1% of your body’s total magnesium is in the blood. These tests are a complete waste of time, and they’re not educating doctors to this reality.

“A serum test for magnesium is actually worse than ineffective, because a test result that is within normal limits lends a false sense of security about the status of the mineral in the body. It also explains why doctors don’t recognize magnesium deficiency; they assume serum magnesium levels are an accurate measure of all the magnesium in the body.” – Dr. Carolyn Dean, The Magnesium Miracle.

 

Why Are We So Deficient?

Here’s the short(ish) version: Number one, we’re being poisoned by our food. Number two, we’re increasingly stressed out. We’re running our engines on high to keep up with life and it’s draining us. Stress hormone production requires high levels of magnesium and stressful experiences lead to depletion of magnesium stores. Number three, we’re eating more sugar than ever. For every molecule of sugar we consume, our bodies use 54 molecules of magnesium to process it. Fourth, low levels in the soil and modern farming techniques deplete stores of magnesium. And lastly, magnesium is depleted by many pharmaceutical drugs and estrogen compounds such as oral contraceptives, antibiotics, cortisone, prednisone, and blood pressure medications (“Drug-induced nutrient depletion handbook,” Pelton, 2001). Diuretics in coffee and tea (caffeine) also raise excretion levels. Oh and by the way – flouride competes for absorption with magnesium!

Nowadays, nearly everyone is magnesium deficient – no test needed. Refined/processed foods are stripped of their mineral, vitamin, and fiber content. These are anti-nutrient foods because they actually steal magnesium in order to be metabolized. When consumed, they demand that we supplement with magnesium or we are destined to break down eventually due to severe deficiency. Like I said, sugar is the worst offender. Every single molecule of sugar you consume drags over 50 times the amount of magnesium out of your body.

Well, what if you eat a healthy diet? Processed products are not the only foods that are devoid of magnesium. In general, magnesium has been depleted from topsoil, diminishing dietary intake across the board while our need for magnesium has increased, due to the high levels of toxic exposure we come across in our daily lives (air, water, plastics, chemicals, the list goes on!). The soil is depleted of magnesium because of the pesticides that are sprayed on all conventionally grown plants and worldwide pollution that affects even the cleanest fields. Pesticides also kill those beneficial bacteria/fungi that are necessary in order for plants to convert soil nutrients into plant nutrients usable by humans.

 

Are You A Cannabis User?

Cannabis has so many positive effects in terms of treating diseases such as epilepsy, cancer, and more (read 1, 2, 3 and cureyourowncancer.org). Trust me, I’ll be the first to tell you I’m all for it – it’s a safe and effective herb with countless therapeutic benefits that the government has been hiding for years. The only way they want you using it is if they’ve patented one of its’ chemical compounds and can sell it to you for a profit.

However, we should also look at what happens to our body on a cellular level if we use cannabis on a daily basis. Would you take parasite cleansing herbs every day for the rest of your life, or even every few days? Probably not. You’d take them when you’re sick or during a monthly cleanse, or else you’d develop some side effects from overuse. We need to remember that cannabis is a powerful herbal medicine and should be treated in such a way.

It turns out that using marijuana tends to deplete the body’s stores of magnesium, with the result that the person feels more on-edge after coming down from the high.

Of course, that doesn’t mean that it isn’t safe in moderation. It means that over time, if used consistently without proper balance via magnesium replenishment, it can and will cause magnesium deficiency.

 

The Best Ways To Get Magnesium

1. Eat magnesium rich foods grown on organic soil.mag-2Bcollage

2. Take ionic magnesium drops. This is my new favorite method, which I’ve learned from The Magnesium Miracle.

3. Apply magnesium oil to your skin! This is the second best way to raise your levels.

4. Soak in Epsom salt baths. This will provide not only magnesium, but sulfur for your liver as well.

Additional References (not linked in the article)

Oxford Journals – Magnesium Basics: http://ckj.oxfordjournals.org/content/5/Suppl_1/i3.full

Dr. Carolyn Dean, MD: http://drcarolyndean.com/magnesium_miracle/

Source: http://collective-evolution.com

 

by ORGANIC OLIVIA

 

Categories: Blood Pressure Bone Health Bones Brain Function Brain Function Cannabidiol Cannabis Cannabis Cannabis Oil Cleansing Depression Depression Digestion Disease & Prevention Eating Healthy General Health Healthy Choices Healthy Techniques Immune System Insomnia Insomnia Life Hacks Low Energy Magnesium Magnesium Deficiency Managing Diabetes Natural Cures Organic Food Personal Health Your Memory

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The many Benefits of Watermelon Seeds

take-watermelon-seeds-and-boil-them-the-results-will-shock-you-recipe

We all enjoy consuming watermelon. But, we throw out the tiny seeds without to realize their health advantages.

These seeds consist of nutrients like fatty acids, essential proteins, minerals like magnesium, potassium, manganese, iron, zinc, phosphorus and are full of vitamin B like thiamine, niacin, folate. Also, they offer 600grams of calories.

Watermelon seeds have citrulline substance which acts an antioxidant, which has a positive effect in the case of arteriosclerosis, hypertension, angina and erectile dysfunction, thus promoting the expansion of blood vessels.

These seeds are useful for treating diseases of the kidneys and urinary tract. Make a tea from fresh watermelon seeds in order to remove the stones and sand in the kidneys.

Cook, grind or bake them in order to take the maximum advantage of its medicinal properties.

HERE’S THE MAGIC RECIPE:

You need 20-30 watermelon seeds. Grind and boil them for 15minutes in 2l water. Consume this for 2 days and make a pause the third day.

The procedure needs to be repeated for several weeks but is very important to pause every third day.

HEALTH BENEFITS OF WATERMELON SEEDS

  1. Protect heart health

The seeds which are full of magnesium save the heart so it could work normally. Also, they maintain the blood pressure level and enhance the metabolism process. They are amazing to avoid heart diseases and hypertension.

  1. Prevent aging

The seeds have antioxidant content which helps you to avoid aging, strengthen your skin, and keep it healthier and young.

  1. Clean acne

Clean your acne, dirt, and dead skin cells by taking a cotton bud and dipping it in watermelon seed oil. This oil is suitable for every kind of skin and will help you to deal with the aliment of skin.

  1. Strengthen hair

These seeds have high protein and amino acid content which will easily strengthen your hair. Also, roasted watermelon seeds will make your hair shiny because of the copper they contain which produce melanin – a pigment that gives color to your hair.

  1. Treat itchy scalp

Watermelon seed oil has a mild texture which can be absorbed easily. You can use the oil as a moisturizer for dried, itchy scalp.

  1. Prevent hair damage

The seed has essential fatty acids which will help to avoid hair damage.

  1. Blood pressure regulation and coronary heart disease prevention

Arginine will help you to deal with coronary heart disease and will balance the blood pressure. Arginine also helps in preventing narrowing of blood vessels. Tryptophan and lysine are other amino acids which are present in these types of seeds.

  1. Rich source of magnesium for better immune system

The advantages of consuming watermelon seeds make a lot of supply of magnesium which is present in food like wheat, rice, oat and cocoa powder. Pantothenic acid is known as vitamin B5 which is essential for breaking down carbohydrates into energy.

  1. Dietary management of beriberi caused by vitamin B6 deficiency

The deficiency of vitamin B6 can cause a condition referred to as Beriberi. B6 is a complex vitamin B which helps to convert carbohydrate into energy.

  1. Provides essential amino acids

The body needs amino acids as argnine and lysine to perform in the perfect way. The latter is effective for the assimilation of calcium for strengthening the bones and the tissues.

  1. Gives unsaturated healthy fats to the body

80% of the watermelon seeds fats are unsaturated and healthy fats with an addition of omega 3 acids. These seeds are a great source of energy to the body with no additional calories and they will fulfill half of the needed health fats per day.

  1. Hair and nails

The seeds include a good amount of protein which keeps our hair healthy and glossy, and our fingernails long and robust.

  1. Magnesium source

The seeds have a great amount of magnesium which is well for maintaining the functions of the body in a perfect manner. It strikes a balance between the blood pressure levels and helps in the perfect functioning of the heart.

  1. Watermelon seeds can cure edema

Toss a teaspoon of dry and ground watermelon seeds in a teaspoon of honey, and then put it in a ¾ cup of warm water. Mix it well and consume it immediately – 2 times daily. It will help you to control edema problem

  1. Enhances male fertility

Watermelon seeds have lycopene antioxidant which is an excellent and efficient remedial method to boost the male potency levels in men.

  1. Recovery benefits

If you want to properly recover from an illness, utilize watermelon seeds in the diet. Within a couple of days, you will see the effects. Also, for those who have memory issues, the seeds will help to recover and sharp the memory once again.

  1. Treats diabetes

To control diabetes, put a handful of watermelon seeds in 1l water for 45minutes. This is a worthy benefit due to the prevalence of diabetes within the population.

  1. Moisturizes the skin

The watermelon seeds have fatty acids which are a perfect use for soft, supple and moisturized skin. Also, it helps to prevent skin conditions and acne issues.

  1. Keeps the hair black

The seeds have minerals like copper which helps in promoting the creation of melanin in the body liable for providing color to the hair. Also, it offers the color to the skin.

  1. Prevents hair breakage

The watermelon seeds have essential fatty acids which deeply nourish the hair strands. This gives strength to the hair and causes it to be a point that hair breakage is kept at bay. Combine the oil with a carrier oil and massage the scalp once in a week.

Source: Family Health Freedom Network

 

Categories: Blood Pressure Blood Sugar Cardiovascular Disease Cleansing Cleansing Diabetes Eating Healthy Edema Fingernails Healthy Techniques Magnesium Magnesium Deficiency Managing Diabetes Skin Health Watermelon Your Body

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Magnesium: An Invisible Deficiency That Could Be Harming Your Health

 

By Dr. Mercola

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.1 If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

If you’ve recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful.

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.”

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of US adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.2

Even more concerning, consuming even this amount is “just enough to ward off outright deficiency,” according to Dr. Carolyn Dean, a medical and naturopathic doctor.

Magnesium Deficiency May Trigger 22 Medical Conditions

Download Interview Transcript

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.3

Magnesium is also found in more than 300 different enzymes in your body and plays a role in your body’s detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins. In addition, magnesium is necessary for:

  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates, and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Dr. Dean has studied and written about magnesium for more than 15 years. The latest addition of her book, The Magnesium Miracle, came out in 2014 and in it you can learn about 22 medical areas that magnesium deficiency triggers or causes, all of which have all been scientifically proven. This includes:4

Anxiety and panic attacks Asthma Blood clots
Bowel diseases Cystitis Depression
Detoxification Diabetes Fatigue
Heart disease Hypertension Hypoglycemia
Insomnia Kidney disease Liver disease
Migraine Musculoskeletal conditions (fibromyalgia, cramps, chronic back pain, etc.) Nerve problems
Obstetrics and gynecology (PMS, infertility, and preeclampsia) Osteoporosis Raynaud’s syndrome
Tooth decay

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling Muscle contractions and cramps Seizures
Personality changes Abnormal heart rhythms Coronary spasms

The Role of Magnesium in Diabetes, Cancer, and More

Most people do not think about magnesium when they think about how to prevent chronic disease, but it plays an essential role. For instance, there have been several significant studies about magnesium’s role in keeping your metabolism running efficiently—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.

Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans.5 Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”

Multiple studies have also shown that higher magnesium intake is associated with a higher bone mineral density in both men and women,6 and research from Norway has even found an association between magnesium in drinking water and a lower risk of hip fractures.7

Magnesium may even help lower your risk of cancer, and a study published in the American Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors.8

Results from the meta-analysis indicated that for every 100-mg increase in magnesium intake, the risk of colorectal tumor decreased by 13 percent, while the risk of colorectal cancer was lowered by 12 percent. The researchers noted magnesium’s anti-cancer effects may be related to its ability to reduce insulin resistance, which may positively affect the development of tumors.

Surprising Factors That Influence Your Magnesium Levels

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.

However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this is important too). According to Dr. Dean:

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”

Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.

Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida.9 The following factors are also associated with lower magnesium levels:10

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
  • Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium

It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1.11Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.

When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.

Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.

Tips for Increasing Your Magnesium Levels

One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. The table that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:12

“The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”

Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.

Magnesium glycinate is 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. Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride/Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market
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