Tightness, Tension, Spasm… Oh My!

Tightness, tension, spasm…  Throughout the body, these symptoms are often a sign of insufficient magnesium.   Magnesium functions as a bit of a “master” electrolyte in this case because it directly controls the pump that allows potassium to flow into the cell (where benefits can actually be experienced).  Especially because it is increasingly less prevalent in farm soil, dietary magnesium insufficiency is common these days. 

Think of magnesium as the relaxation mineral. Anything that is tight, cranky, crampy, and stiff — whether it is a body part or even a mood — is quite often a sign of magnesium deficiency. This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues – but mainly in your muscles, brain, and bones. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax. That is why the list of conditions that are found related to magnesium deficiency is long. In fact, there are over 3,500 medical references on magnesium deficiency!

Unfortunately this mineral is sometimes ignored but don’t discount it as it can be powerful in many cases and is even often used in the hospital for life-threatening and emergency situations like seizures and heart failure. Consider looking at magnesium insufficiency as a possible contributing factor if you have any of the following: (This is the short list + much more)

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population — have magnesium deficiency.

The reason we are so deficient is often because many eat a diet that is very low in magnesium — especially those eating a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have practically no magnesium).

Many of our lifestyle habits can further deplete what little magnesium we are taking in through our diet. Magnesium levels are decreased by alcohol, table salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and many other drugs. This is all further complicated by the fact that magnesium is often poorly absorbed and can be easily lost from our bodies. To properly absorb magnesium, we need a lot of it in our diet, plus sufficient nutrients like vitamin B6, vitamin D, and selenium to get the job done more efficiently.

Tips for helping your body replete with Magnesium

• Limit coffee, colas, sugar, and alcohol
• Switch to a good quality sea salt vs using regular table salt
• Learn how to practice active relaxation
• Ask your primary care team or pharmacist if your medication causes magnesium loss (many hypertension or diuretic drugs can cause this)
• Eat foods high in magnesium: Kelp, almonds, cashews, buckwheat, brazil nuts, dulse, millet, pecans, walnuts, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, dandelion greens, and garlic

Magnesium Supplementation

Not all magnesium supplements are created equal. Here are some common forms and their benefits:

1. Magnesium Citrate: Widely available, but it can have a laxative effect so it’s great for individuals with constipation (not having a bowel movement daily)
2. Magnesium Glycinate: Gentle on the stomach and less likely to cause digestive issues. It’s great for muscular spasm, tension, tightness, including headaches.
3. Magnesium Malate: Good for energy production and muscle pain relief and is easier on the stomach and less likely to cause digestive issues.
4. Magnesium L-Threonate: Known for its ability to cross the blood-brain barrier, making it effective for cognitive support and calming the brain and nervous system. Great for helping with focus and attention, anxiety, panic, and those who are easily startled
5. Magnesium Taurate: Taurine is a calming neurotransmitter and has been shown to be effective in countering a variety of arrhythmias

 As always, it’s best to discuss any new supplement with your Doctor to ensure it’s appropriate for your specific health needs. While magnesium is generally safe for most people, certain individuals should exercise caution. People with kidney disease or severe heart conditions should consult their primary care team before starting any magnesium supplementation. 

It’s important to remember that we are all bioindividual, meaning our bodies can react differently to supplements. While these guidelines apply to most people, I’ve seen individuals whose body’s reactions can vary greatly from what is typically expected. Some people may experience digestive issues, such as runny stools, especially with forms like magnesium citrate or oxide. In such cases, switching to magnesium glycinate, malate, or magnesium L-threonate can be a better choice.

Benefits often experienced through Magnesium supplementation:

• Improved Sleep: Magnesium has a calming effect on the body and muscles, promoting relaxation and better sleep quality.
• Muscle and Nerve Function: It helps regulate muscle contractions and nerve signals, reducing cramps and spasms.
• Bone Health: Magnesium contributes to bone density and strength by aiding in calcium absorption.
• Heart Health: It supports cardiovascular health by maintaining healthy blood pressure levels and heart rhythm.
• Mental Health: Magnesium can alleviate symptoms of anxiety and depression by modulating neurotransmitter activity.

If you’ve tried magnesium and found it didn’t work for you or caused unexpected results or side effects, don’t give up. Reach out to me, and we can discuss your unique body chemistry and find a path forward that will better fit your needs.

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