In this Poise + Performance blog, we share insights on magnesium and its importance in our wellness from our resident Physical Therapist, Dr. Sheyi Ojofeitimi. ~ ionfounderad
Magnesium (Mg) is a mineral your body needs in large amounts (macro-mineral). It is extremely valuable to the body because every single organ in the human body needs it to function properly.
Magnesium is a co-factor in more than 300 enzyme systems that regulate different biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Unfortunately, dietary surveys of people in the United States found lower than recommended intakes of Mg.4 Low magnesium intakes and blood levels have been associated with a myriad of conditions including type 2 diabetes, metabolic syndrome, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer.4-7
So, what’s the easiest way to get Mg into our bodies?
Via food: Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. Absorption rate ranges from 30% – 40
Via supplements: Oral vs topical vs shots
Oral:
Solubility & absorption rate of each supplement varies based on type of supplement. See the Immune Health Science webpage for more information.
Supplements are alkaline, which can neutralize stomach acid, leading to mal-absorption.
May cause loose stools
Topical: Transdermal (via skin)
Mg is easily absorbed through the skin and taken up by cells bypassing the digestive system.
Magnesium concentrations vary by the form of the topical magnesium:
Mg Oil: 560 mg per teaspoon
Epsom salt: 495 mg per teaspoon
Sea/Ocean water: No data on this. If you are vacation or lucky enough to live by the sea, swim a lot!
Unfortunately, dietary surveys of people in the United States found lower than recommended intakes of Mg
How much magnesium do I need?
The recommended daily allowance of Mg is 400mg. However, according to Dr. Mildred Seelig & Cheryl Wardlaw, it depends on your lifestyle. Normal lifestyle requires less magnesium than an active or stressed lifestyle.
Normal Lifestyle = 2.4mg/lb
Active/stressed = 4.5mg /lb
With this formula, 125lb individual with a normal lifestyle requires 300mg of Mg per day, while an active/stressed individual requires almost twice as much.
How do I get it?
Food: Check out the Nation Institute of Health’s for the list of Mg rich foods.
Epsom Salt Bath: For more information download our Fact sheet entitled Fight Negative Effects of Stress in 20 Minutes.
2 cups of Epsom salt in pelvis deep bath or 1 cup in ankle deep footbath ≅ 200mg
Use Cool or warm water (hot water depletes your body of Mg)
Duration: 20 – 25 minutes
Magnesium oil Spray
8 sprays rubbed into skin ≅ 100mg
Do not use on face on sensitive areas
iON Performance offers a great source in magnesium therapy via our iON Performance line!
For more detailed information on Mg, please see the references below.
Tap here for the original article!
References
National Institute of Health Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3. Accessed November 7, 2013.
Rude, R. Magnesium. In: Coates P, Betz J, Blackman M, et al, eds. Encyclopedia of Dietary Supplements. New York, NY: Informa Healthcare; 2010:527-537.
Rude, R. Magnesium. In: Ross A, Caballero B, Cousins R, Tucker K, Ziegler T, eds. Modern Nutrition in Health and Disease. Baltimore, MD: Lippincott Williams & Wilkins; 2012:159-175.
Rosanoff, A, Weaver, CM, Rude, RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev2012;70:153-164.
Huerta, MG, Roemmich, JN, Kington, ML, et al. Magnesium deficiency is associated with insulin resistance in obese children. Diabetes Care2005;28:1175-1181.
La, SA, Lee, JY, Kim, DH, Song, EL, Park, JH, Ju, SY. Low Magnesium Levels in Adults with Metabolic Syndrome: a Meta-Analysis. Biol Trace Elem Res 2015;
Seelig, M. Magnesium Deficiency in the Pathogenesis of Disease: Early Roots of Cardiovascular, Skeletal, and Renal Abnormalities. Springer Science & Business Media; 2012.
Fine, KD, Santa Ana, CA, Porter, JL, Fordtran, JS. Intestinal absorption of magnesium from food and supplements. J Clin Invest 1991;88:396-402.
More about Dr. Sheyi,
DR. Sheyi Ojofeitimi, DPT, OCS, CFMT, CIDN – Dr. Sheyi Ojofeitimi is co-owner of Synthesis Physical Therapy. She is a Certified Functional Manual Therapist (CFMT), Orthopedic Clinical Specialist (OCS) and has received advanced level training in The Thoracic Ring Approach. Dr. Ojofeitimi is also trained in visceral mobilization, craniosacral therapy, and integrative dry needling (IDN).For over a decade, Dr. Ojofeitimi has been physical therapist with the Alvin Ailey American Dance Foundation; treating the professional dancers from the main (AAADT) and junior (Ailey II) companies, students, and staff of the organization. Dr. Ojofeitimi coordinates the medical and massage therapy services for both professional companies. For 10 years, Dr. Ojofeitimi was part of a team that conducted biomechanical and epidemiologic research to aid in the prevention and treatment of musculoskeletal injury in dancers at the Analysis of Dance and Movement (ADAM) Center. She is co-author on several dance medicine related peer-reviewed journal articles.Dr. Ojofeitimi is a specialist in the treatment of lumbo-pelvic/sacro-coccygeal dysfunctions and has a passionate interest in connection between dysbiosis (gut dysfunction) and chronic pain/disease. Using a whole body functional approach that incorporates nutrition, Dr. Ojofeitimi treats each client as a unique individual.
More about Synthesis, Physical Therapy
Headquartered in New York City, but providing services internationally, Synthesis Physical Therapy (PT) was founded in 2012 and is a manual therapy based, physical therapist owned and operated practice. The founders of Synthesis PT, Sheyi Ojofeitimi, DPT, OCS, CFMT and Shaw Bronner, PT, PhD, OCS, over fifteen years of experience, treating private and corporate clients, athletes, and performing artists.
At Synthesis, we view the human body as a complex structure with many integrated parts. We believe neuromuscular disuse and chronic inflammation are often the primary causes of many musculoskeletal aches, pain, and injury. Our treatments are geared towards restoring the body’s internal (organs) and external (muscle, bone & joint) systems to efficient function. Client and therapist work 1:1 to develop a personalized plan aimed at whole body recovery. The result is minimization/elimination of painful symptoms and return to active lifestyle.
Connect with Synthesis Physical Therapy, tap below!
