- Angel Munro
Magnesium & Supplementation
Updated: Apr 18
Magnesium is an integral mineral for the function of our beautiful bodies, and it is a co-factor for more than 300 enzymatic reactions. Magnesium is crucial for maintaining the electrical charge in our cells aiding adenosine triphosphate (ATP) metabolism, ATP being the bodies energy source. Next to potassium, magnesium is the most predominant mineral in our cells. Furthermore, magnesium is essential for the regulation of smooth & skeletal muscular contraction, bone mineralisation, protein synthesis, metabolism, electrolyte balance, reproduction, blood pressure regulation, cardiac function, nerve transmission and neurological function.
Magnesium deficiency is common & is often secondary to other factors that reduce absorption or increase excretion like long term calcium supplementation, alcohol consumption, surgery, diuretic use & other medications, kidney disease, liver disease, oral contraceptive use, high level exercise routines and various gastrointestinal issues.
Food sources of Magnesium are seaweeds, nuts, seeds, wholegrains, legumes, fish, meat & dairy. Legumes, nuts, seeds & grains benefit from soaking practices to reduce phytic acid and other factors that impede absorption.
Magnesium: Deficiency signs and symptoms
Anxiety, lethargy, weakness, agitation, depression, dysmenorrhea, hyperactivity, headache, irritability, low stress tolerance, loss of appetite, nausea, sleep disorders, impaired athletic performance.
Muscle spasm, cramps in the soles of the feet, leg cramps, facial muscles, masticatory muscles, and calves, carpopedal spasm, back aches, neck pain, urinary spasms, magnesium deficiency tetany.
Nervousness, increased sensitivity of NMDA receptors to excitatory neurotransmitters, migraine, depression, nystagmus, paraesthesia, poor memory, seizures, tremor, vertigo.
Risk of arrhythmias, supraventricular or ventricular arrhythmias, hypertension, coronary spasm, decreased myocardial pump function, digitalis sensitivity, torsade de pointes, death from heart disease.
Hypokalaemia, hypocalcaemia, retention of sodium.
Dyslipoproteinemia (increased blood triglycerides and cholesterol), decreased glucose tolerance, insulin resistance, increased risk of metabolic syndrome, disturbances of bone and vitamin D metabolism, resistance to PTH, low circulating levels of PTH, resistance to vitamin D, low circulating levels of 25(OH)D, recurrence of calcium oxalate calculi.
Asthma, chronic fatigue syndrome, osteoporosis, hypertension, altered glucose homeostasis.
Pregnancy complications (e.g., miscarriage, premature labor, eclampsia).
When supplementing with oral magnesium, especially long term you compete with calcium absorption in the intestinal tract and can sometimes have the unwanted effect of causing a calcium deficiency. In addition, all supplements contain excipients, depending on the quality of the brand some excipients are more deleterious that others, & some of which can be allergens for some.
Magnesium chloride is a completely natural form of magnesium found in sea water. Magnesium chloride and is the second most abundant mineral is sea water next to sodium chloride. Being highly soluble in water, magnesium chloride is absorbed easily via the skin & avoids the problem of calcium directly or indirectly competing with magnesium. Magnesium chlorine is a natural source with no other additives. In addition, transdermal application of magnesium increases production of the protein filaggrin, essential for skin barrier function. Filaggrin is often low in atopic conditions such as psoriasis, eczema, hay fever & asthma.
Furthermore, topical use of magnesium is a wholistic form of supplementation that does not have the common side effects of oral supplementation such as nausea, abdominal cramping, and diarrhea.
The best way to use magnesium chloride is with a spray that you apply on you stomach or the soles of your feet or to have full body or foot baths with magnesium bath flakes.
Effect of topical magnesium application on epidermal integrity and barrier function
Filaggrin in the frontline: role in skin barrier function and disease
Modifying effect of calcium/magnesium intake ratio and mortality: a population-based cohort study
Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study
Myth or Reality—Transdermal Magnesium?