What do heart disease, diabetes and chronic muscle tension all have in common? All of these can be due to inadequate intake of magnesium. Magnesium is a critical mineral involved in hundreds of biochemical reactions throughout the body. Magnesium is essential for proper muscle (including cardiac muscle and smooth muscles of the intestines) and nerve function.

Another critical role of magnesium that very few people are aware of is it's intimate relationship with blood sugar. Proper insulin sensitivity depends on adequate levels of magnesium. Insulin, if you recall is a hormone that helps us in the utilization of blood sugar. If our body becomes insensitive to insulin, we develop a condition known as Diabetes.  

Because our heart is a muscle, it too requires magnesium for proper function.  When we become deficient in Magnesium we can reduce the efficiency of our hearts ability to pump blood.  

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"With Magnesium being an essential mineral for proper heart function, and so many people deficient in it, is it any wonder we have such an epidemic of heart disease in our country?"

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Further studies have shown a striking relationship between proper magnesium levels and inflammation. One study showed that adults who consume less magnesium in their diet have higher levels of an inflammatory blood marker known as C-reactive protein.

So How Do You Increase Your Magnesium Intake?

With so much of our food being processed these days, it's no wonder much of it is lacking in key minerals and nutrients such as magnesium.  So here are some of the most magnesium rich foods that you can consume to help boost magnesium levels:

1. Spinach — 1 cup: 157 milligrams (40% DV)

2. Chard — 1 cup: 154 milligrams (38% DV)

3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)

4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)

5. Almonds — 1 ounce: 80 milligrams (20% DV)

6. Black Beans — ½ cup: 60 milligrams (15% DV)

7. Avocado — 1 medium: 58 milligrams  (15% DV)

8. Figs — ½ cup: 50 milligrams (13% DV)

9. Dark Chocolate — 1 square: 95 milligrams (24% DV)

10. Banana — 1 medium: 32 milligrams (8% DV)

Beyond Oral Supplementation

One of the most effective strategies for increasing magnesium levels is through transdermal magnesium therapy.  This is simply a fancy word for using a topical magnesium gel or lotion.  Applying magnesium topically can be a very effective strategy for helping to boost magnesium levels naturally.  Often times oral supplementation alone can be a challenge due to absorption and due to the fact that increased magnesium intake can lead to loose bowel movements, thus excreting magnesium.

3 Powerful Benefits of Topical Magnesium

1. It helps to reduce muscle tension, cramps & spasms -  magnesium is a natural muscle relaxer.

2. It can act as a mild sedative - magnesium can help to calm the nervous system down to help reduce pain or naturally alleviate anxiety.

3. It can help reduce inflammation - inflammation can be a major driver behind pain.  Using magnesium topically can help increase magnesium levels and ultimately help to reduce inflammation.

Magnesium deficiency has become an epidemic.  If you are dealing with any of these types of problems, call us today and come in and see us.  We created a special formula of topical magnesium gel called "Muscle Magic".  It is extremely effective because it is highly absorbable and works incredibly well for patients struggling with muscles spasms, tension, cramps, neck pain, back pain, or headaches.

Dr. Woolner is a Meridian Chiropractor and helps provide patients with short term care for neck pain, back pain, headaches and other musculoskeletal problems. Call 208-639-1397 to schedule an appointment.

References:

King D, Mainous A 3rd, Geesey M, Woolson R. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005 Jun 24(3):166-71.