Magnesium – The Benefits, The Sources, and More
[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy
Magnesium is a mineral that works very hard within our bodies at the cellular level and is part of over 300 biochemical reactions that occur each day. It plays a role in nerve and muscle function, supports the immune system and heart, assists with bone health, regulates the metabolism of nutrients, and much more.
Magnesium deficiency in North America is extremely common. Health Canada recommends that for adult men the RDA is 400-420 milligrams per day and for adult women it’s 310-320 milligrams per day. These are general numbers across populations, so you may find upon research that other sources include factors such as height or weight in their recommendations.
Magnesium deficiency can be linked to a wide variety of symptoms such as chronic pain, irritability, muscle twitches and cramps, fatigue, irregular heartbeats, depression, restless leg syndrome, insomnia and poor sleep quality, and much more. If you are dealing with a recent injury, it’s a good idea to talk to your chiropractor about supplementing magnesium during recovery.
If you’re looking for food sources of magnesium, here are some great options:
- Halibut and Mackeral
- Bran Cereals
- Boiled Spinach
- Pumpkin Seeds
There are several factors that can impair your ability to pull magnesium from the foods you eat. Here are just a few:
- Your diet – drinking soda, carbonated beverages, alcohol, and caffeine can all be related to lowered levels of magnesium
- Stress – which can lower your bodies’ ability to use magnesium
- Mineral Imbalances – such as excess calcium issues
- Vitamin D deficiencies
- Digestive conditions that limit absorption
At AST we can provide you with recommendations suited to your needs, as well we have a few types of magnesium supplements available at the clinic.
Ancient Minerals Topical Magnesium – This is magnesium that can be sprayed or rubbed on your body and is easily absorbed by the skin. It is a particularly useful method of supplementation for those who have digestive concerns.
Ancient Minerals Salts – Similar to the topical treatment, this is a relaxing way to get additional magnesium by adding the salt to your bath or foot soaks.
Supplements – Talk to your practitioner about whether a supplement is right for you as we do have supplements available as prescribed in either pill or liquid form.
*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment. [/vc_column_text][/vc_column][/vc_row]
Suggested 5 Maintenance Products to Take Regularly
[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Clare Westmacott, MD, CCFP, MD MFHom (UK), Carole Westmacott RN
The purposes of the following Product groups that we have chosen are to provide the essential nutrients that are needed for proper functioning of the Physiology (organ systems) of your body, as well as to assist the body in dealing with Inflammation that it has, as well as to try to change how the body responds to the causes of Inflammation that we are all exposed to (toxicity from foods, environment, daily mental & emotional stresses that you are reacting to). If you have any Musculo-Skeletal symptoms (pain, stiffness, ‘arthritis’, delayed healing, etc.) you have overt inflammation not just ‘silent inflammation’. During treatment you may need some specific products to assist the body in getting to a place where this maintenance protocol is all you need. Doing the 5 suggestions during your treatment will be of great assistance to your treatment.
It is important that you assess and understand where your ‘Stressors’ are coming from and try to eliminate or at least minimize your exposure to them. One area that you do have control over is Food. Poor quality food is a very common source of the Stress Reaction in the body. This includes regularly ingesting foods you are sensitive to as well as consuming Non Organic Foods, Processed foods, GMO Foods and high glycemic load foods (eg Sugar, refined carbohydrates, grains and flour). As a caveat with Organic Foods. Organic Labels on food from a very large country who is a trading Partner with Canada cannot be trusted to comply with Canadian standards. Repeated, independent testing of these foods regularly show very poor compliance with the regulations - Buyer Beware.
When you are taking the following products regularly – we often suggest that you take them Monday to Friday – having a break on the weekend. Some people suggest taking 1 week a month off, however, in our experience we have found that when you take that length of a break –you often have gotten out of your routine and forget to get back on it regularly (eg: you know what happens to your routine when you have been away and stop everything).
We also suggest that our patients use Pharmaceutical grade products. This means that – what is listed on the label is present in the product at 98% or greater of the label levels and is bio-available (fully absorbed) to you and there is nothing in the product that is not on the label and generally is gluten and dairy free (unless stated). With these requirements the products are usually somewhat more expensive than the regular over the counter products. What we tell our patients, if cost is an issue, it is better to take the product every other day. This in effect lowers the product cost by 50% and is better than taking a product that does not meet Pharmaceutical Grade Requirements on a daily basis. Pharmaceutical Grade products are generally available only to Professionals but some of the Compounding Pharmacies are now stocking them.
THE SUGGESTED PRODUCT GROUPS ARE
1) A Human Sourced, Professional / Pharmaceutical grade Probiotic. For Example Metagenics – UltraFlora Spectrum / HMF Intensive.
2) A Quality Multi-Vitamin with Anti-Oxidants. For example Metagenics PhytoMulti.
3) Vitamin D3 – in high enough quantities to raise the blood level to 140 – 250. In Canada, we generally need 5000 IU per day to achieve those blood levels. Drops work very well.
4) A Calcium / Magnesium / Vit D3 product (ratio of 800 mgm Calcium / 400 mgm Magnesium). This is important even for men. There is some misinformation about taking Calcium. If you stay within these guidelines and keep your inflammation under control – there is not a concern. The body needs Calcium & Magnesium for many, many functions – not just for good bone health
5) An Omega 3 (with both EPA & DHA) IF Symptomatic (eg having pain, etc.) 5000 – 6000 mgm total EPA & DHA) per day. For maintenance (that is no symptoms around 3000 mgm per day).Either Liquid or Capsules work – just be sure to take enough to be in the recommended range. One of the ways the Omega 3 Product works - and it is a good thing, is to make the blood less viscous (thick) so we recommend that before any surgery go off for 10 days.
Always consult your ND or MD/ health care provider before starting anything new to ensure that the supplements and amounts are the right choice for you. [/vc_column_text][/vc_column][/vc_row]
Tumeric - Fad or Fantastic
[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Gayle Maguire N.D.
Turmeric, especially the isolated constituent Curcumin, has been studied extensively in the last few years for some very impressive reasons. There are suggestions that turmeric is anti-neoplastic (anti-cancer), a great antioxidant and liver protector and anti-inflammatory. Studies are most supportive of turmeric for a few specific benefits:
Turmeric can be a great option in pain management, joining the realm of glucosamine and acupuncture. It was comparable to ibuprofen in knee osteoarthritis patients, which suggests it can be used for other areas afflicted by osteoarthritis (Henrotin, 2013).
Turmeric has been connected to lowered rates of heart attack after bypass surgeries (Wongcharoen et al, 2012). It is believed that turmeric may also have a positive influence on cholesterol, though studies have not yet proven that.
With so many types of cancer and treatments, it can be difficult to claim a drug or natural product helpful for all types. Turmeric, so far, has be shown to be effective to help with the side effect of skin irritation after radiation in breast and other cancer (Verma 2016).
Turmeric likely has a role in prevention of Alzheimers, according to researchers; however, less beneficial once the disease is diagnosed. These may be due to purported antioxidant and liver protectant properties.
Turmeric has many on-going studies and is generally quite well tolerated by patients. High doses can cause digestive upset, trigger gall stone attacks or ulcers, so should not be used in those with a history of gallstones or ulcers.
This article is for informative purposes only, not to replace medical advice. Please consult a medical or naturopathic doctor to see if turmeric may be helpful for you.