- Confusion/Brain fog
- Intense menstrual cramps/muscle cramps
- Insomnia or difficulty falling asleep
When we are stressed or depressed it is no secret at to why we all to often reach for chocolate– cacao is one of the most concentrated sources of magnesium. Still, commercial chocolate will not provide enough relief and most of us will struggle to catch up and give our bodies the dose we desperately need for optimal health. Indeed, attempting to get enough magnesium from our food may be a losing game. As has been widely reported, conventional farming practices have significantly depleted our soils of magnesium. And while some progressive farmers do add magnesium as a fertilizer, it is often overlooked in favour of the more common phosphorous, nitrogen, and potassium. Daily dose So eat your avocados, your nuts, and your dark leafy greens. But don’t stop there. Supplement, supplement again and reap the benefits. Now the question is how to take it, how much, and in what form?According to Dr. Carolyn Dean, how much magnesium you require is very specific to the individual. The more active, the more stressed, the more your diet is lacking, the more magnesium you will need. The recommended daily allowance is set at 300mg to 400mg, but this is only enough to prevent an outright deficiency. In all likelihood we need double this amount to prevent or reverse symptoms or conditions associated with magnesium deficiency. If you are fortunate enough to live near an ocean, this is no doubt the best way. Ocean water will give you a concentrated boost of elemental magnesium (among other important minerals) that no spa or supplement can match. But if you are not so fortunate, there are other ways to get your daily dose. Taken orally, there are many forms of magnesium: oxide, sulfate, citrate, chloride etc, etc… It is here important to understand that not all forms are equal. Magnesium citrate is perhaps the most common, but is very poorly absorbed. Magnesium chloride seems to be a clear winner and is, according to Dr. Sircus, the most absorbable and most retainable. It is also the form closest to the magnesium naturally found in ocean water. There are other forms of magnesium that are well such as ionic magnesium which is very stable and absorbed at the cellular level. That tingly feeling Arguably the best method to take your magnesium is transdermally, or via the skin. Magnesium chloride is often seen in liquid form, in what is called magnesium oil. Taking magnesium this way is increasingly believed to be very effective and perhaps superior to oral methods. It is more easily absorbed and will be effective in replenishing the magnesium in your cells in 2-3 months vs 1 year with oral methods. And if that weren’t enough, magnesium on the skin acts as a humectant, which means that it helps the skin to retain moisture and look hydrated. So spray it on morning and night, take a bath with it (Epsom salts are excellent for this), use it as a toner. Magnesium oil will feel a little oily but sprayed on after a bath or shower it will quickly be absorbed. Aim for one ounce of liquid magnesium on the skin per day (40 sprays) this will ensure that you are getting enough. At first you will feel a bit of a tingle on the skin, proof that it is being absorbed. (That tingling sensation will eventually be less frequent as your body becomes less deficient). Wait a few minutes and pat yourself on your slightly humid back for a job well done. How to make magnesium oil: dissolve a half a cup of magnesium chloride flakes into 1 cup of distilled, warm water. Let cool and place in a glass spray bottle.