what is the best way to take magnesium without getting diarrhea

Magnesium, a simple metallic yous may think at outset. Yous may have memories of called-for it in science class back in school. You volition be surprised to learn that magnesium is i of the virtually of import minerals that your body uses – it works in over 300+ reactions and processes in your torso. You may too be surprised to learn that while reading this commodity correct at present, you are most probably deficient in information technology.

The truth is, over the past 100 years we have been getting less and less of this essential mineral in our diets because of over farming and large scale farming using fertilisers with no magnesium content. The soils our vegetables grow in have been depleted of Mg (Magnesium) and while the vegetables you purchase from the shops may look colorful and pretty, the truth is that they comprise very petty minerals and nutrients these days.

In my text, I may use the reference "Mg" – this means magnesium in it's curt form.

Symptoms of magnesium deficiency

Some of the nearly common signs of magnesium deficiency are beneath. This is generalized and may not comprise all of the symptoms. The symptoms beneath tin can also be caused by other health factors, but these are related to Mg deficiency.

• Anxiety
  This is usually physical anxiety with high blood pressure, tachycardia (racing middle) but also related to thought based anxiety equally magnesium helps the torso employ and generate Serotonin, an essential neurotransmitter for balancing mood.
  
• Asthma
  This is usually because asthma is acquired by some kind of irritation or sensitivity to ecology toxin and magnesium helps to detoxify the body by binding to the toxins and flush them out of your torso.
• Angina
  Angina tin be present in a magnesium deficiency as the veins and arteries tense upwards considering of either too much calcium or not enough magnesium. There is a contend about calcium : magnesium ratio and it's thought that the ratio back in our early days every bit humans was actually 1:1 – modern 24-hour interval nosotros're seeing ratios of upward to 7:1 – that's 7 parts calcium to ane part magnesium; it'due south no wonder nosotros're suffering with many cardiovascular problems.
• Heart arrhythmia / palpitations
  Similar to angina, magnesium helps to regulate eye beat and muscle contraction and relaxation. It besides helps to get the electric betoken to the centre correctly and down the right path.
• Diabetes
  Magnesium helps to open up cells in the torso to allow influx of glucose. Without magnesium, glucose stays in the blood and cannot go into cells where it belongs. This results in an increment in serum glucose (blood glucose levels) and possible long term diabetes without the magnesium deficiency being rectified.
• Depression
  Similar to the anxiety bullet point to a higher place, Mg helps the body to properly utilize and create serotonin, a very important neurotransmitter that regulates mood. When serotonin levels are depression, you may experience depression, encephalon fog, anxiety and a full general feeling of being "on edge". Increasing serotonin levels can meliorate mood, make you feel "lighter", happier and also assistance y'all sleep more than easily.
• High Blood Pressure
  One of the main benefits I've had while taking magnesium is the profound consequence information technology's had on my blood force per unit area. I've ever had slightly elevated blood pressure and have always put it downwards to my anxiety and stress. Once I started taking magnesium, I noticed that my blood pressure is much more regulated and my morning hypertension and racing heart seem to take subsided. Magnesium helps the veins relax so the pressure within them isn't as high. The same way beta-blockers piece of work (or calcium channel blockers), except magnesium is the mineral that is MEANT to do this, non toxic medications prescribed freely by your doctor.
• Body Temperature Control
  I used to suffer with a strange trouble… every evening when I got into bed and ready for sleep, my trunk would heat up. I would feel hot and have to sleep on height of the bed sheets to stay cool. This was the case fifty-fifty in a cool room with the window open up. Since starting magnesium therapy, I've noticed that this has completely subsided and I experience "libation" in bed now – even with the windows closed and under the sheets.
• Headaches/migraines
  These are also acquired past the tense blood vessels in your head. If yous've had every test going to find the crusade of your headaches and haven't found the cause, magnesium could exist your saviour.
• Muscle spasms or twitches
  This was a problem for me. I would regularly take muscle spasms and twitches all over my trunk. In one case day it may be on the peak of my arm (and it would twitch on and off all twenty-four hour period) and and so next it could be my buttock. I also used to get twitches in the corner of my center. These have almost cleared up now with supplementing.
• Many more symptoms
  At that place are many more symptoms of magnesium deficiency. They could be fatigue, kidney stones, osteoporosis, infertility and even poor memory.

You may notice that most of the symptoms in a higher place are related to anxiety, depression and cardiovascular problems. All the same, magnesium is used in over 300 processes in the homo body and if yous're having problems with any of the higher up or anything else that you may feel related, your first stride should be starting a Mg supplementation plan.

Dosage

Dosage of magnesium can vary from case to case, but with a normal pair of kidneys, y'all can take up to 5000mg (5g) per day – although I propose against this as it's way too loftier and not really the "normal" the body expects. Somewhere between 400mg – 1500mg per 24-hour interval is better, and whatever feels right for your torso. Yous must mind and experience your body, it ever lets yous know what'southward "right". If you have kidney problems of any kind, it's very important yous do this under consultation with a medical doctor equally high doses of magnesium can be toxic in patients that are unable to eliminate excess Mg – you could end upward with a case of hypermagnesemia (although very rare).

If, like me you lot've been scarce since a very young age, you may have to have several sources of magnesium either from pills, oils, baths as a combination to increase your intracellular magnesium.

Somewhere between 400mg – 1500mg a twenty-four hour period is the recommended dose.

You should also remember that the dosage on the supplement isn't always what the body receives. Read beneath for more information on the all-time forms…

Supplements – getting more magnesium

There are countless ways to increase your intake of this miracle mineral, listed below are the most effective ways.

Supplements in pill/capsule form

An piece of cake way to increase your magnesium intake is past taking regular pills/capsules. At that place are many dissimilar types, and information technology should be noted that many of them are useless. For example, magnesium oxide (the most mutual pill available) only has about a iii-four% absorbability, so if you was to have 300mg magnesium oxide, yous body would only receive 10.5 mg of usable magnesium.

The preferred form of magnesium in pill form is either magnesium glycinate or magnesium citrate. In fact, the best class is magnesium taurate considering it'southward spring to taurine which is cracking for the cardiovascular arrangement and for information technology'due south detoxifying properties.

Recommended pill/capsule supplements and dosages

Taking pills/capsules tin usually increase bowel movements or makes your stools very soft and sometimes presents diarrhea. You want to avoid diarrhea equally this actually depletes you of magnesium. The key is to accept as much as needed without causing diarrhea – you will get a feel for it and must heed to your trunk. Yous can usually piece of work up your tolerance over time. A good starting point is 400mg daily for the first ii weeks then 800mg daily. You may need less at first and increase slower if you lot are having the diarrhea consequence.

Here are a few options:

• Magnesium Glycinate
• Magnesium Citrate
  
• Magnesium Taurate
  

Avert magnesium oxide like the plague. Not merely does information technology not absorb properly, it'southward also very bad for your stomach lining and digestive tract and tin cause damage with prolonged use.

Magnesium Oil

"Magnesium Oil" is essentially hydrated magnesium chloride. While it's called an "oil", it doesn't contain any oil – it'due south only the way it feels when you apply it to your pare. This is a great manner of getting magnesium into your torso – via the skin – information technology's called transdermal magnesium. The solution soaks into your skin and all that'southward left behind is the salty chloride crystals that you can wash away with a quick shower of rub down.

At that place are many different types of oil that you lot can buy, but the one you are looking for should exist manufactured using magnesium from the Zechstein seabed. Some of the others, such as oils that use the dead sea as their source can contain some impurities including heavy metals and toxic elements.

You tin can apply the oil all over your body, from caput to toe. When I first started using the oil, I noticed that it stang quite badly and besides produced a hives similar rash. Apparently this is normal and the reason information technology happend in my instance was because I practical information technology before bed and left it on all night. After some research I learnt that I only had to leave it on until it was dry and "salty" and could wash information technology off afterwards that. Plain, it takes about 20-30 mins for the entire magnesium content to exist captivated and you can wash your pare afterward that.

You can apply it as oftentimes equally you wish, and there is less risk of toxicity using this method as your body will merely absorb what's needed.

In my opinion, the only oil worth purchasing (the all-time) is the Ancient Minerals brand.

Angstrom or Ionic Magnesium

While the sheathing/pill form merely gives upward to xxx-forty% absorption, angstrom (or ionic) magnesium provides upwards to 99% absorption and does non always produce loose stools or tum bug. Because the magnesium is "ionic", it means it's small enough to laissez passer straight into the body without being cleaved down or digested. Information technology is ready to utilize straight away by the body and gets to piece of work immediately. People with bowel bug unremarkably turn to angstrom and some people even say it's as skilful as intravenous (IV) Mg therapy.

There are many different concentrations of this blazon, usually they come with a concentration in ppm (parts per meg) format. I purchased my first bottle in 350 ppm in a 16 ounce bottle. The conversion to work out how much agile magnesium in a bottle is 1 ppm per ane litre = 1mg/50. So for example, my 350 ppm 16 ounce bottle (0.5 liter) works out to comprise 175 mg per bottle using the formula 350 ppm for 0.5l. So some other case is that a 9000 ppm bottle at a volume of 1 litre would contain 9,000 mg of agile magnesium.

From that, you can work out what you need to have – however with the high dosage (9,000 ppm) bottles, I highly recommend sticking to the label communication – as you don't demand to accept as much because it's 100% absorbable.

At that place are many different kinds, with higher concentration (in a smaller bottle that you may dilute) – or larger bottles in less concentration.

There are a few I recommend:

• Liquid Ionic Magnesium Mineral Supplement (32 fl. oz.) at iii,000 ppm
• Liquid Ionic Minerals Magnesium
• Trace Minerals Enquiry Ionic Magnesium

Magnesium Baths

Taking a magnesium bath is a great time to relax, detoxify and blot this wonderful mineral. There are several ways you can do it. You can use magnesium chloride flakes, magnesium chloride oil and epsom salts (magnesium sulphate) in a bath of hot water.

I've plant that epsom bath salts (Mg sulphate) work great in increasing my magnesium levels for instant relief from stress or high blood pressure, however I've read from enquiry that magnesium sulphate is really quite short lasting and is not as beneficial equally magnesium chloride although I don't know the exact science behind information technology.

For the epsom salts, it's best to get a big pocketbook (of cheap) salts

You can too use magnesium chloride flakes or oil in the bathroom, possibly with a longer beneficial effect. You tin pick upwardly the Ancient Minerals products at reasonable prices. All of the Aboriginal Minerals products take been sources from the Zechstein seabed (pure).

You lot can bathe every bit frequently as you wish, merely I find iii-4 times per week adequate.

Food Sources

As I mentioned above, information technology's becoming harder and harder to obtain enough from nutrient. The soils are depleted and information technology's non looking to improve anytime presently. You tin get some magnesium from food, merely it's best to too use the methods above along with magnesium rich foods for maximum benefit.

Some foods high in this mineral (with estimated dosages) include:

• Bran – Rice, wheat and oat bran are high in magnesium. One loving cup of rice bran can give up to 900 mg of magnesium, wheat bran upwards to 350 mg per cup and oat bran up to 200 mg per loving cup.
• Coriander (cilantro) – can contain lots if organic. Spread it liberally on annihilation you desire to herb. Around 700 mg per 100g of dried herb.
• Pumpkin seeds – effectually 500 mg per 100g serving of pumpkin seeds. I hate them uncooked so I toast them and add a little table salt. I actually tried to create a pumpkin seed smoothie in one case – it was horrid.
• Dark chocolate – the darker the better (the higher the cocoa content). Preferably 90% cocoa. There is about 500 mg of magnesium in 100g of cocoa pulverization.
• Other foods include flax seeds, sesame seeds, brazil basics, many dried herbs, sunflower seeds and even unrefined sugar molasses instead of refined white sugar.

What to Await

I've only had great experiences from my magnesium government. So far, I take lowered my blood pressure and have amend control with it. I have stopped my muscle twitches and spasms, am sleeping much easier and can migrate into sleep easier and I wake up with more than energy which lasts the whole day. I accept meliorate torso temperature control and likewise accept noticed my head to be clearer. It has helped with my depression a picayune… I was on Celexa (Citalopram) for many years as discussed in this post, but am free of it at present and the magnesium has definitely helped the transition phase.

Yous take to be patient with magnesium – don't look results overnight (although you may really feel some relief). Edifice up your stores of this mineral takes fourth dimension, and if you are very deficient, it could take longer. Be persistant and if you don't see results right away, don't throw information technology away – stick with it. From what I accept mentioned above, you lot should stick to a programme that contains all of the elements including the baths, the oil and the supplements – use them all together for maximum benefit.

Most people volition notice a huge deviation after just 1 to ii weeks… I noticed it in days.

Magnesium isn't a cure all, but deficiency of information technology is possibly the cause for thousands of problems people have been labeled with and treated past symptomatic drugs that ordinarily do more than impairment than good.

Further Reading

Dr Carolyn Dean, a medical doctor who swears by magnesium and its benefits (and the problems a deficiency or even lack of causes) has written a book chosen, "The Magnesium Miracle". The book covers the whole magnesium contend in details, with factual cases, research and even dosing for specific conditions. The volume is perhaps the most complete source of information on this topic and it perfectly readable by people who have no medical noesis – information technology's a must read.

I'll go along this blog post updated with any new information that comes to me or I feel appropriate to share. Feel complimentary to ask any questions in the comments department below, all are welcome and I volition always endeavour my best to reply fully.

haynesdure1965.blogspot.com

Source: https://amanonmedicine.com/increase-magnesium-intake/

Share this post