“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples Wellness Center.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Do you have high cholesterol? Pre-diabetes? High blood pressure or increased visceral fat deposition? These are the four cornerstones to Metabolic Syndrome, something that 1 out of every 4 Americans has. It’s believed that Metabolic Syndrome will soon eclipse smoking as the #1 cause of heart disease in the U.S. Join Amy Nelson, ND* to learn more about this deadly syndrome’s causes, symptoms, and what you can do to reverse the damage naturally!

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland where she studied nutrition, homeopathy, herbal, and functional medicine. She was the associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.

*Naturopathic doctors are not currently licensed in the state of Texas.
 
 

Do you have high cholesterol? Pre-diabetes? High blood pressure or increased visceral fat deposition?

These are the four cornerstones to Metabolic Syndrome (formerly Syndrome X), something that 1 out of every 4 Americans have. It is believed that Metabolic Syndrome will eclipse smoking as the #1 cause of Heart Disease in the US in the next 2 years. Join Amy Nelson, ND* to learn more about this deadly syndrome’s causes, symptoms, and what you can do to reverse the damage naturally!
 
 
Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
 

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Twitter | Instagram

*Naturopathic doctors are not currently licensed in the state of Texas.
 
 

People are often surprised when the cause of their migraine, skin rash, or elevated cholesterol is a food sensitivity. The digestive system is not always the primary place where food allergies reveal themselves. Other organ systems like the skin, nervous system, and cardiac system can more swiftly respond to inflammatory reactions before digestive tissue becomes irritated. In chronic conditions, our bodies can endure a disorder for years. For example – it takes 40-70 years of daily cigarette smoking for chronic lung disease or cancer to manifest (American Lung Association).

Skin conditions like eczema are frequently related to food triggers. In 2015, The Clinical Journal for Experimental Allergy reported in a cohort study that infants with eczema were 11 times more likely to have food intolerances. The most common food intolerances associated with eczema are gluten and dairy, which are two common first-foods introduced to infants.

Dairy is a base for many formulas and is often encouraged by pediatricians as a source of calcium. Unfortunately, the inflammatory nature of milk likely creates more malabsorption than actual nutrient support. Even though skin is flared, look to the diet for the inflammatory cause.

Migraines and headaches have been long-associated with food triggers. The Journal of Neurological Sciences published a study that found 60 percent of the migraines they assessed to be associated with food intolerances. However, many people with migraines will not report digestive upset.

Elevations in LDL cholesterol (the bad cholesterol) and blood pressure are also linked to inflammatory diets. With a reduction in inflammatory foods, much like eliminating smoking and alcohol, LDL will also decrease. Dietary cholesterol is less impactful on your body’s total cholesterol than dietary inflammation. Blood pressure is also involved in that inflammatory reaction, and will also lower with an anti-inflammatory diet.

You do not have to have Celiac Disease, Irritable Bowel Syndrome, or Crohn’s Disease to suffer the consequences from an inflammatory diet. Many people misconceive that if they are not having gastrointestinal distress, their particular diet must be fine for them. However, people who have digestive symptoms (gas, bloating, constipation, diarrhea, pain) are actually well informed by their body.

It is important that patients be honest with their practitioners about their eating habits when having issues so that diet can either be ruled out or looked into as a possible culprit. If you are curious about inflammatory diets and gut health in general, Peoples regularly has diet-focused events in our seminar series. Check out these upcoming events this summer:

Gluten Free/Dairy Free Easily
May 2 at 6pm

Thyroid, Adrenals, and Fatigue: Elimination
May 10 at 7pm

Ketogenic vs. Paleo
June 6 at 6pm

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.

Did you know that high blood pressure (also known as hypertension) can cause headaches, dizziness, blurred vision, nosebleeds, and/or ringing in the ears in some people; however, others with the same condition may have no symptoms at all? It’s true! Here’s what you should know…

WHAT IS HYPERTENSION?

High blood pressure can be a silent, yet deadly condition that is estimated to affect 1 in 3 Americans. If left untreated, hypertension can cause heart failure, stroke, kidney failure, erectile dysfunction and many other health problems.

Hypertension occurs when there is chronic increased pressure on the walls of the arteries. This constant force can damage the inner lining of arteries, also known as the endothelium, which plays a crucial role in maintaining microcirculation throughout the body.

WHAT TYPES OF HYPERTENSION ARE THERE?

Hypertension is classified into two categories: Essential (Primary) and Secondary. Essential hypertension accounts for 95% of the hypertensive cases and its cause is unknown. Secondary hypertension makes up the remaining 5% of cases, and its cause can be linked back to another issue like kidney problems, thyroid problems, obstructive sleep apnea and numerous other health issues.

HOW CAN ONE IMPROVE HIGH BLOOD PRESSURE?

Now that you know what hypertension is and how it impacts the body, let’s look at ways to achieve healthy blood pressure levels.

1. First things first, invest in a good home blood pressure monitor and then check and record your daily blood pressure readings. Fortunately, there are numerous apps available for you to log your readings. In addition, there is also an app that monitors your blood pressure using only your smart phone. No cuff needed.

            Blood Pressure Readings

• Normal blood pressure: less than 120/80 mm Hg
• Prehypertension: 120-139/80-89 mm Hg
• Stage 1 Hypertension: 140 – 159/90-99 mm Hg
• Stage 2 Hypertension: 160+/100+ mm Hg

2. Supplement with magnesium, specifically magnesium glycinate and/or magnesium taurate. Glycine and taurine are amino acids that have affinities for the nervous system (i.e. brain and nerves) and the heart, respectively. Magnesium is an amazing mineral that is involved in over 300 enzymatic activities throughout the body, and helps dilate blood vessels, hence decreasing pressure on the arterial walls.

3. Eat, live, and breathe garlic. Make this food a part of your daily diet, because its active ingredient, allicin, supports healthy blood pressure levels. Whether it is freshly crushed, powdered or encapsulated, garlic has been shown to reduce blood pressure levels, support healthy blood glucose levels, and work to balance your natural gut flora, by possessing natural antimicrobial and antifungal properties.

4. Consume beets. More research is demonstrating the amazing effects beets have on the body’s production of nitric oxide. Nitric oxide is a potent molecule that greatly affects the dilation of blood vessels, hence lowering one’s blood pressure. In addition, to further increase the effectiveness of beets: after consumption, expose yourself to natural sunlight.

5. Manage stress well. Learning to handle the stressors in life, good or bad, is key to achieving proper blood pressure levels. Stress can cause your blood pressure to increase, rather quickly; however, stress reduction techniques can impact blood pressure levels just as quickly. Learning proper breathing techniques like abdominal breathing techniques can greatly impact your life. Abdominal breathing can be done at anytime or any place, and is easy to learn. For those of us who need visual cues, consider purchasing a personal Heart Math sensor, which is a based on heart rate variability (HRV). HRV allows you to synchronize your breathing and heart rhythms, as well as self-monitor your response to stress.

   Lastly, do not forget the time-honored and tested principles that remain true as two of the tenets of health:

6. Exercise regularly and
7. Get adequate sleep.

References:

1. National Heart, Lung, and Blood Institute.  “What is High Blood Pressure?”  http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.  Accessed May 25, 2015.

2. Carretero O. and Oparil, S.   “Essential Hypertension.”  Circulation.  2000; 101: 329-335.

Liu D, Fernandez BO, Hamilton A et al. J Invest Dermatol.  2014 Jan 20.

by Blake Gordon, ND*. Blake is available for consultation at Peoples Westlake.

*Naturopathic doctors are not currently licensed in the state of Texas.