What is the deal with MAGNESIUM?
Magnesium has the ability to relax your muscles and nerves. Ever get a leg cramp, eye twitch, racing heart, constipation or insomnia? You are probably missing magnesium.
What does magnesium do? It aids in regulating muscle and nerve function, levels out our blood sugar and pressure, makes protein and builds strong bones.
This super mineral found in green leafy vegetables, dark chocolate, flax, pumpkin and sunflower seeds, dried herbs, beans and lentils, brown rice, avocados, almonds, yogurt and bananas (to list a few) contains this super mineral that seems to cure most of the population’s chronic ailments. See chart below for a list of the top 46 out of almost 100 symptoms.
According to Dr. Carolyn Dean, 80% of the US population is magnesium deficient. With that statistic, I would say most of us are walking around missing this crucial mineral. Even if we eat most of the foods listed above and if the farmers don’t add magnesium to their soil these foods themselves are deficient, leading us to use an over-the-counter supplement to ensure we are getting the correct amount daily.
WHAT IS MAGNESIUM GOOD FOR AND WHAT ARE THE DEFICIENCY SYMPTOMS?
Below is a list of forty-six conditions that you may experience if you are low on magnesium:
- Acid reflux
- Adrenal fatigue
- Alzheimer’s disease
- Anxiety and Panic Attacks
- Atherosclerosis with calcium deposits.
- Blood Clots
- Bowel issue or disease
- Brain dysfunction
- Cold extremities
- Cholesterol elevation
- Food cravings (sweet, salt, carbs)
- Heart disease
- Irritable bowel syndrome
- Kidney disease
- Kidney stones
- Muscle cramps or spasm
- Muscle twitching or weakness
- Musculoskeletal conditions
- Nerve problems
- Obstetrical and gynecological problems
- Parkinson’s disease
- Raynaud’s syndrome
- Shortness of breath
- Sports injuries
- Tooth Decay
Source: Dean, The Magnesium Miracle, 3rd ed. (2014)
What type of magnesium should you take? There are many types of magnesium and they all work, but the top two that provide the highest amount of absorption are Magnesium Glycinate which is best for those trying to correct their deficiency. The other is Magnesium oxide or citrate. These have a 60% absorption and a stool softening property. If you take too much of any magnesium your body has the ability to ride it, usually causing diarrhea and not allowing you to overdose on it.
How much is the correct daily dose? This answer varies on how deficient you are, how active you are, if you are on any medication and your current diet. As a rule, a male or female 19 year or older should start with 400 mg daily. If you don’t have any immediate effects, like sleeping better or less leg cramps – up your dose to 600 mg daily and so on. Some people take as much at 1200 mg daily. You will know if you have taken too much… if it causes diarrhea.
When should you take it? Again, this depends on how you tolerate it. Before bed is always a good time to start because, as mentioned, it relaxes you and helps for a better night’s sleep. You can also take it in a powder form (known as CALM) and sip on it throughout the day or take a shot at night. If you find you like 2-3 doses spread throughout the day – that also works.
Our bodies have a system called ATP. This is how we create energy. ATP has a cycle known as the KREB cycle. Magnesium is responsible for 6 of the 9 steps in this system. If knowing that small piece of info doesn’t make you question how important magnesium is for us – I’m not sure what will… except maybe giving it a try and seeing how much better you will feel overall.
Brands we have researched and have come out on top in studies:
Mega-genics Magnesium Glycinate
Now Foods Magnesium Citrate
Life Extension Neuro-Mag
Dr. Best High Absorption 100% Chelated (I take this one)
Natural Vitality CALM powder (comes in flavors)
Well, the actual scientific studies say so! The high content of acetic acid (the GOOD BACTERIA) added to the two-part fermenting process makes this vinegar healthy for your gut. Most health and weight issues start with poor gut health so:
Probiotic + Apple Cider Vinegar = Healthy Gut, Healthy You
We recommend organic unfiltered brands like Braggs because they contain the “mother”. This is the stuff that settles to the bottom, the good stuff. It is the strands of protein, enzymes and that good bacteria.
Here are the proven benefits of Acetic Acid. The main difference between Apple Cider Vinegar and other vinegars.
- It helps lower blood sugar
- Decreases insulin levels – less insulin sensitive
- Improves metabolism
- Reduces fat storage – burns fat
- Suppresses appetite – by promoting a fullness because it delays stomach emptying
We love to give you proof:
In one study, obese people who took 1-2 tablespoons (15–30 ml) of apple cider vinegar daily for 12 weeks lost weight, body fat, belly fat as well as lowered their triglycerides (Triglycerides are a type of fat (lipid) found in your blood).
Once your body has reached capacity for your glycogen, the liver turns these calories into a triglyceride and stored in fat cells for when they are needed. If your storage is filled to capacity, your triglycerides become too high and you are at risk of heart disease.
The vinegar also contains an antioxidant called chlorogenic acid which protects your LDL cholesterol levels. YEY! This means it will help regulate your cholesterol levels.
Because apple cider vinegar lowers your blood sugar (glucose) and insulin even if you eat a higher carbohydrate meal it will actually lower those levels as well.
This sounds like a natural miracle to us!!
How to use it
The recommended dose for these health benefits are 1-2 tablespoons (15-30 ml) per day, mixed with water. You can also add it to food like salad dressing or cook with it. It’s easier to drink when it’s cold so leave it in the refrigerator. Make sure you spread it out to 2-3 doses throughout the day.
It seems to make sense to have it before meals since it will help promote fullness and is in your system ready to take on your food. Taking it a half hour or so before is best but anytime you can get it in will still have health benefits. Taking more than the recommended dose can be potentially harmful by lowering your blood potassium and creates bones loss.
Start with 1 teaspoon (5 ml) and see how you tolerate it and do not take more than 1 tablespoon at a time because it can make you feel nauseous.
It’s a cheap, simple way when used properly to guard yourself of illness, disease and weight gain so give it a try!!