What do headaches, constipation, insomnia, high blood pressure, anxiety, asthma, spasms, muscle cramps, low vitamin D and low energy have in common?
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⁣⁣Hint: it starts with ‘Mag’ and ends with ‘Nesium’.
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⁣⁣But seriously, we have an epidemic of magnesium deficiency and it’s needed in over a gazillion (yes that’s a real number) functions in the body.
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⁣⁣Think of magnesium as our most powerful relaxation mineral.
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⁣⁣It’s the Yin to our Yang so to speak. Our hearts contract, then relax. Our bowels contract and then relax.⁣⁣
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⁣⁣But thanks to soil erosion and modern-day farming practices, even “healthy” foods have become less nutritious today.⁣⁣
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⁣⁣Add to that the effects of certain medications and chronic diseases, and an increase in consumption of sugar and processed foods et voila! Magnesium deficiency!⁣⁣

So, who needs Magnesium the most?

I can also add: anxiety, depression, osteoporosis, kidney stones, heart disease, migraines, pain, fibromyalgia, chronic fatigue, cholesterol, hypertension, PMS, PCOS, infertility, asthma…⁣
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⁣And the list goes on…⁣
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⁣But there are 3 groups of people in particular who need magnesium the most:⁣
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⁣1️⃣ Type 2 Diabetes (or those on the spectrum of developing it): ⁣
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⁣????????For every 1 molecule of sugar consumed, the body needs 56 molecules of magnesium to process it. A high-sugar/high refined carb diet essentially drains our magnesium reserves.⁣
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⁣????????Insulin – our blood sugar storage hormone – helps get magnesium and sugar into our cells. If insulin resistant (the phase before pre-diabetes), that doesn’t happen as effectively which leads to less magnesium in the cells where it counts!⁣
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⁣2️⃣ Regular use of acid reflux medication like Protonix, Prilosec or Nexium reduces stomach acid and makes mineral absorption difficult - magnesium included.⁣
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⁣We need good strong stomach acid to separate the minerals tied up to the proteins in our food to be able to absorb them.⁣
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⁣Acid reflux sufferers more often need MORE stomach acid, not less.⁣
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⁣3️⃣ Diuretic medications, especially for hypertension are usually prescribed to eliminate sodium by increasing urination to reduce the edema caused by blood pressure drugs (i.e. beta blockers).⁣
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⁣But these drugs also flush out magnesium and potassium – which ironically are two important electrolyte minerals needed to maintain a healthy blood pressure in the first place!⁣
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⁣???????? What can you do? Get tested!⁣
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⁣Be sure to request “RBC” magnesium as opposed to the standard “serum” magnesium which gives you a better reflection of your levels over ~3 months in the cells vs. the levels from a day or two in your blood.⁣
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⁣And checkout my previous post for the different forms of magnesium.⁣
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⁣⚠️ note: those with kidney dysfunction/disease should work with a physician if supplementing with magnesium to prevent accumulation in the blood.⁣

What can you do if we are deficient?⁣⁣
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⁣⁣✔️ For starters, eat more magnesium-rich foods; spinach, swiss chard, beet and turnip greens, pumpkin & sesame seeds, etc.⁣⁣
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⁣⁣✔️ Limit or avoid foods that rob your body of magnesium like coffee, sodas, sugar and alcohol.⁣⁣
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⁣⁣✔️ Consider magnesium supplements but remember - form matters (see post image & swipe for some sample brand recommendations):⁣⁣
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⁣⁣???? For general relaxation, tightness and headaches, I recommend magnesium glycinate.⁣⁣
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⁣⁣???? For cramps and spasms, an Epsom salt (magnesium sulfate) bath or magnesium oil sprayed directly onto the affected area can really help too. Warning – it may sting so dilute oil with water if it does.⁣⁣
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⁣⁣???? For attention deficit, mood issues & cognitive function, magnesium threonate is better.⁣ (Discount code: BERN10)
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⁣⁣???? For strong pain & chronic fatigue, magnesium malate can help since malic acid is a key component of several energy-making chemical reactions in the body. ⁣⁣
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⁣⁣???? Taurine & magnesium combined together have special properties for the heart.⁣⁣
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⁣⁣???? Citric acid is a mild laxative, therefore combined with magnesium offers constipation relief in adequate doses.⁣⁣

I have listed some magnesium supplement options for you below; some are available through my online dispensary.

I hope this was helpful. As always, if you have any comments or questions, please feel free to leave them below.