If you read my last post, you know that magnesium deficiency is incredibly common and can cause a wide range of ailments including anxiety, fatigue, high blood pressure, migraines, muscles spasms. insomnia, and much more.
Today, I’m going to talk to you about magnesium testing and the best ways to correct a magnesium deficiency.
To find out if you’re magnesium deficient, ask your doctor for a magnesium RBC test, which is much more accurate than the more common magnesium serum test (only severe magnesium deficiencies will show up on a magnesium serum test).
Optimum Magnesium Levels
In our magnesium-deficient population, the average ranges that show up on magnesium RBC tests are between 4.2 and 6.8 mg/dl. According to experts, you should try to aim for the higher end of the spectrum, between 6.0 and 6.5 mg/DL.
So how do you correct a magnesium deficiency? The easiest way is to eat less processed food and more organic and raw foods. Foods high in magnesium include wheat germ, kelp, sunflower seeds, pumpkin seeds, and high quality sea salt.
Magnesium supplements are another great way to get your magnesium levels up, however, most magnesium supplements have a laxative effect, which makes it difficult for your body to actually absorb and use the magnesium.
ReMag is a fantastic new magnesium supplement formulated by magnesium expert Dr. Carolyn Dean. ReMag is magnesium of such tiny molecular size that it bypasses the stomach and intestines, so it doesn’t cause a laxative effect. Instead, ReMag has a 100% absorption rate because it is instantly absorbed into the cells.
Magnesium supplement dosage for men and women is 3 to 4.5 mg/day per lb of body weight. For example, a 150 lb woman would aim for between 450 and 675 mg of supplemental magnesium a day. If you work out vigorously, aim for 4.5 mg/day because exercise burns magnesium.
When you first begin taking a magnesium supplement, start off slow and then increase your dosage every 2-3 days until you reach the recommended dosage.
You also want to space out your magnesium supplement over a couple of doses a day, ideally first thing in the morning, and right before bedtime, and taking magnesium on an empty stomach will increase absorption.
Most people find that taking their magnesium supplement right before bed helps them sleep well because magnesium relaxes your muscles and slows your heart beat, while also easing leg cramps, restless leg syndrome, and muscle tension.
Another great and relaxing way to increase your magnesium intake is by taking magnesium salt baths. You can use either epsom salts, which have about a 10% absorption rate into the skin, or magnesium chloride flakes, which have about a 12% absorption rate.
Limit your soak to about thirty minutes and use no more than 2 cups at a time. Any more than that can cause a laxative effect.
Another popular topical magnesium supplement is magnesium oil, which is applied directly to the skin and left to dry. Magnesium oil is a simple combination of magnesium chloride flakes and distilled water and is very easy to make. However, magnesium oil can burn and itch, which is why I prefer using magnesium lotion, which is magnesium oil combined with soothing plant butters.
My current magnesium regimen is ReMag twice a day, first thing in the morning and right before bed, magnesium lotion twice a day, after a workout and before bed, and 2-3 magnesium salt baths per week. I feel fantastic and my symptoms of magnesium deficiency are disappearing fast.
I hope you have found this information helpful and if you aren’t feeling your best or have symptoms of magnesium deficiency, I urge you to think about getting your magnesium levels tested and increasing your magnesium intake. And if you would like more information, I’d highly recommend that you read “The Magnesium Miracle” by magnesium expert Dr. Carolyn Dean.
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