My sister loves soaking in her big, deep bath because it relieves her tired and aching muscles and helps her sleep better. She knows adding Epsom salts to the bathwater makes it even more effective. But what she doesn’t know is that Epsom salts are rich in the mineral magnesium.

Epsom salts are rich in magnesium, a mineral that can be poorly absorbed when taken internally.

Magnesium Deficiency

Many people suffer from a magnesium deficiency, and this is often because magnesium is poorly absorbed. Magnesium is frequently deficient in our diets. However, soaking in a bath containing Epsom salts is an excellent and relaxing way to replenish your magnesium levels.

Most of the population does not get enough magnesium. In 2000 the National Health and Nutrition Examination Survey (in USA) found that the deficiency figure was as high as 80% of adults, a figure most likely mirrored here in Australia. This figure is significant because the mineral magnesium plays a part in thousands of functions in your body. Also, magnesium is easily depleted. Problematically, magnesium deficiency is often overlooked because it manifests differently in each individual.

Magnesium Synergy

The mineral magnesium, plays a vital role in building and maintaining good health, working in conjunction with many other nutrients, particularly calcium and Vitamin D.

Most people know that they need calcium and vitamin D. But the third side of this triangle is perhaps not so widely known. Magnesium also plays a part in this picture, and while magnesium deficiency is quite widespread due to deficient intake, it is frequently not addressed with diet or supplementation in the way that calcium is.

The Magic Triangle: Magnesium, Calcium, Vitamin D

Magnesium, calcium and vitamin D work in unison in the body. All three require the others to do their job, and it doesn’t matter if you are getting adequate amounts of one of them, without the others it will not be able to do its job. Which means taking calcium supplements without sufficient magnesium is not much use. Your body needs about twice as much calcium as magnesium, but many people actually have much, much more calcium and many times less magnesium.

Magnesium is the fourth most abundant element in your body. It helps to regulate over three hundred enzymes. It also plays a vital role in muscle control and sending electrical impulses along the nerves. Magnesium contributes to energy production and also assists in the elimination of toxins.

Many common diseases of our modern life can be rooted in a magnesium deficiency. It can lead to heart disease, stroke, osteoporosis, arthritis and joint pain, digestive disorders, chronic fatigue, or illnesses resulting from stress. Long term chronic magnesium deficiency damage can even be fatal.

When we talk of muscles everyone usually thinks of those in the legs or back, and most people have experienced muscle cramps at some time, often in the legs or feet. But how many think of their heart as also being a muscle? Low magnesium levels can affect the efficient working of your heart, in the same way that they can lead to cramping of your leg muscles.

Magnesium Deficiency Symptoms

Early symptoms of magnesium deficiency:

• Restlessness
• Muscle cramps, tremors & twitches
• Restless or fidgety legs
• Pain in the feet

Other indicators of a possible magnesium deficiency:

• Migraines, cluster headaches 
• Anxiety, stress & panic attacks
• Fatigue, sluggishness. People with Chronic Fatigue Syndrome often also eat a magnesium deficient diet.
• Poor sleep & waking up tired – difficulty falling asleep or waking with muscle stiffness
• Low energy levels
• High blood pressure & cholesterol levels
• Period pain & PMS: Deficiency can also lead to infertility and pregnancy problems
• Nervousness: Heightened sensitivity to external stimuli like lights and noise, with exaggerated emotions
• Irritability of the nervous system: Depression, restlessness, psychiatric conditions including bipolar and epilepsy.
• Kidney stones
• Poor memory & confusion
• Calcium or potassium deficiency
• Autism spectrum, ADD/ADHD, other neurological conditions

Magnesium Rich Foods

Good food sources of magnesium are whole grains and green leafy vegetables, as well as legumes and nuts. Although grains and seeds are normally rich sources of magnesium, processing destroys or removes it. Therefore, there are very low levels, or often no magnesium at all in processed foods like white flour, white rice and foods made from them. Processing strips away the parts of the plant containing magnesium and heating destroys it. Magnesium rich foods only deliver the benefits if they are not processed.

Because modern farming practices lead to magnesium deficient soils crops grown in those soils also contain very low levels of magnesium. Foods that should be rich in magnesium no longer are.

Magnesium Drainers

On top of the problem with magnesium deficient foods, our food choices, habits and lifestyle can impact magnesium levels within our bodies.

Hardly surprisingly our western diet, which is high in processed breads, pasta, cereal, biscuits, sugar and more contributes to deficiency. This is not just because these foods are themselves often low in magnesium, many also affect the way we metabolise magnesium. Sweet foods for instance, require more magnesium to break them down. Other foods increase the loss of magnesium in urine. while others bind the magnesium so it can’t be absorbed.

Lifestyle habits such as intense exercise or stress deplete magnesium levels. Certain health conditions including coeliac disease and Type II Diabetes also impact magnesium absorption and excretion.

With so many things to deplete magnesium in the body it’s no surprise that so many have low levels.

• Sugars, fats, salt and proteins in our diet all deplete magnesium.
• Diuretics, such as caffeine, with even just one coffee a day, can cause it.
• Alcohol is another form of diuretic, and weekend binge drinking could result in your body dumping a load of magnesium.
• Medications for blood pressure, diuretics, metformin, some antibiotics, long term PPIs and laxatives all deplete magnesium.
• Chronic low-grade stress causes magnesium deficiency

If you recognise yourself in any of these scenarios have your magnesium levels checked with a view to adding a supplement.

Even if your diet is really well balanced, you may still need a magnesium supplement. Choose magnesium supplements in the form of magnesium citrate because it’s better absorbed.

Magnesium Supplements

There are a few ways to increase your magnesium levels. You can start with increasing the amount of magnesium rich foods you eat. Nuts especially almonds and cashews, pumpkin seeds, legumes, quinoa, dark leafy vegetables such as spinach, avocados, green peas and potatoes, fibre-rich whole grains and 30gm of dark chocolate are all magnesium top picks.

But if testing shows your magnesium levels are low you’ll need more. Tablet or capsule supplements are the sure way to deliver a measured dose to restore optimum levels in the body.

One way to maintain healthy levels is to apply magnesium oil (magnesium chloride) or gel to your skin.

Epsom Salt Bath

While ingesting Epsom salts causes side effects an Epsom salt bath is a relaxing way to get the health benefits of magnesium and reduce stress at the same time. Studies are limited but show that after regular bathing in the magnesium-rich Epsom salts levels increased in the body. Bathing in Epsom salts bypasses problems with poor absorption of supplements in the gut.

Add about 1-2 cups of Epsom Salts to the tub. Dissolve them in hot water first and then fill the tub about half full with water as warm as you can tolerate. The warmer the water and the bigger the tub, the more salt will dissolve.

If you suffer from chronic deficiency start with just a tablespoon of salt and work your way up to the full amount to avoid any negative reactions. Soak for about twenty minutes. You can leave the salt to dry on your skin or rinse it off. But don’t drink the water!

If you don’t have a big tub, use a foot bath instead. Mix 1 part salt to 2 or more parts water and soak for 20-30 minutes.

‘Lectric Soda

Just a quick warning note about Epsom Salt. ‘Lectric Soda’, found on supermarket shelves is not Epsom salts. It is made from limestone (calcium carbonate) processed with sodium chloride. Epsom Salts are magnesium sulphate.  Look for the real deal.

Epsom Salts in the Garden

If you’re a gardener, you may already know that Epsom salt is magic in your garden. It helps seeds germinate, makes plants grow bushier, produces more flowers, increases chlorophyll production and deters pests, such as slugs. It also provides vital nutrients to supplement your regular fertilizer (or compost!).

The health benefits of magnesium are extensive for both people and plants. It’s essential to consider your magnesium status and make any changes needed for your wellness.

Disclaimer.

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying treatment suggested on this site.

© Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Source articles

http://www.ancient-minerals.com/magnesium-sources/dietary/

The Magnesium Factor, Seelig, Mildred. 2003