Magnesium: The Powerhouse

Updated: Mar 28, 2020


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?

  1. 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

woman bathing and relaxing bath therapy bath soak muscle soak

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?

  1. Food: Check out the Nation Institute of Health’s for the list of Mg rich foods.

  2. 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

  1. Magnesium oil Spray

  • 8 sprays rubbed into skin ≅ 100mg

  • Do not use on face on sensitive areas