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The Ultimate Guide to Shopping Magnesium!

We love magnesium here at Nourished Life. So I have put together this shopping guide to help you find the best magnesium product for you. I will also update this regularly with updated information!

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When it comes to Magnesium, I just can’t get enough! No matter if you struggle with fatigue, general tiredness, a restless night sleep, migraines, anxiety, restless legs or cramps... it can help to soothe and alleviate your symptoms! This miracle healing ingredient is a topic I could discuss all day long as it has so many benefits for pain relief and overall health and wellbeing! From young children to those going through menopause... Magnesium can help!

So what is Magnesium?

Found throughout the body, Magnesium ions help to regulate over 300 biochemical reactions. These enzyme co-factors play a vital role in bodily functions such as regulating blood pressure, monitoring muscle and nerve functions and synthesising proteins. Magnesium helps with energy production, mineral balance and building new cells which are essential for a healthy body! With an almost endless list of list of benefits, Magnesium even helps to regulate sleep and assist with common issues including bruising, itching and the common cold! Not only found in the human body, Magnesium is also the organising atom in chlorophyll which converts the sun’s rays into energy for plants! The Magnesium found in skincare products and health supplements however, are typically sourced from salt springs or salt water. For example Amazing Oils source their Magnesium from salt lakes in Western Australia and Elektra Magnesium source theirs from Tibetan salt waters found 3,200m above sea level in the Tibetan Plateau. Green Nutritionals Marine Magnesium on the other hand, is sourced from the mineral rich Irish Atlantic coast!

What are the common symptoms of Magnesium deficiency?

If you think you might be Magnesium deficient, there are some common symptoms to look out for. According to Green Nutritionals Marine Magnesium, these include calcium deficiency, poor heart health, weakness, muscle cramps, tremors and nausea. You might feel anxious, have high blood pressure, type 2 diabetes or respiratory issues. Magnesium deficiency can also indicate dizziness, fatigue, a potassium deficiency, difficulty swallowing, poor memory or confusion.

What is the difference between Magnesium and Epsom salts?

A common misconception is that Magnesium salts and Epsom salts are the same thing! Although they appear similar, Magnesium flakes (Magnesium Chloride) have a different molecular structure and are much more easily absorbed by the body. The healing effects of Magnesium Chloride is also much more intense, and are ideal for anyone with Magnesium deficiencies. Epsom salts on the other hand look more like regular salts. Although they do have benefits for easing aches and pains, the results are not as effective. According to Elektra Magnesium, Epsom salts can actually dry out the skin overtime as they are filled with sulfate!

According to Amazing Oils, Epsom salts (Magnesium Sulphates) Epsom molecules are much larger and more suited for detoxification. Magnesium Chloride on the other hand is a completely natural element that has 5x the strength of Epsom salts and absorb into the body easily through the skin.

To learn more about the difference between Epsom Salts and Magnesium Salts, you can read the blog post I wrote all about it!

Which supplements do I recommend?

While applying magnesium topically via the skin can be the best way to get your daily Magnesium fix, oral supplements can also help! The Ethical Nutrients Mega Magnesium is a great raspberry flavoured option that delivers easily absorbed, high strength magnesium… without any aftertaste! This powder is ideal during times of stress, to support aches and pains, increase energy production and reduce menstrual pain and cramping. The other option is Green Nutritionals Marine Magnesium Powder. Made from pure ocean sourced Magnesium, this supplement is highly soluble and can be added to your morning juice or smoothie. Magnesium supplement can help with fatigue, aches, pains, restless legs and generalised anxiety! For more information regarding health supplements, you can contact our Nourished Life Naturopath here.

This article is for educational purposes. As with all supplements, always read the label, use only as directed and consult your healthcare professional if symptoms persist.

For this guide I have gone through the top 10 most common issues we encounter in everyday life and which magnesium products are best to treat them...

1. How Magnesium can help with Aches and Pains!

One of the most common uses for Magnesium is reducing general aches and pains in the body. It’s a great choice for relaxing muscles and relieving tension, particularly after exercising! To relieve aches and pains, my recommendation is to take a relaxing bath. The Amazing Oils Organic Magnesium Bath Flakes are a fantastic choice as they offer 5 times the Magnesium levels of traditional Epsom salts and promote relaxation. If you prefer a scented option the Caim & Able Magnesium Bath Salts - Rose & Frankincense is actually a blend of Magnesium Chloride, Magnesium Sulphate, Himalayan Salt and the pure essential oils of Rose & Frankincense. This combination work together to calm the body and offer relief from general aches and pains. If you have sore or tired muscles from exercising, I recommend trying a Magnesium spray like Elektra Magnesium Oil Spritz which can be applied on the go, or when you’re out of the house! It’s uplifting and very soothing on sore muscles.

2. How Magnesium can help with your General Wellbeing!

The recommended daily dosage of elemental magnesium per day for a healthy adult is 300-400 mg. If you are recovering from an injury or are under stress, this can be increased. As the body can’t make its own magnesium, it’s important to ensure that you are getting enough, particularly during times of high stress or strain.

If you don’t have any specific bodily concerns, Magnesium can also be an incredible way to improve your overall general wellbeing. A great way to ensure that you are getting enough Magnesium in your diet is to take a bath a few times a week or use a Magnesium cream when moisturising your body. The Elektra Magnesium Mineral Salt Flakes are food grade, which means not only can you apply them to your bath… they can also be ingested! You can add approximately five flakes to 1.25l of water to restore the minerals back into your drinking water. The Elektra Magnesium Cream (which comes in three scents; Herbal, Island Spice and Citrus) absorbs quickly into the skin as it contains rich butters that are similar to the skin’s lipids. One dessertspoon of this cream provides 250-300mg of elemental magnesium ions into the skin! It’s simple alternatives to your daily routine that can benefit your overall health and wellbeing. Easy!

3. How Magnesium can help with Restless Legs!

According to Elektra, the number one cause of RLS is magnesium deficiency! There’s nothing more frustrating than trying to fall asleep at night with Restless Leg Syndrome. Luckily, magnesium can have some amazing healing benefits. The best way that I find to alleviate the symptoms of RLS, is to apply a Magnesium spray like the Amazing Oils Organic Magnesium Oil which can be used as a daily treatment for all of your aches and pains. Simply spray into your hands and rub into the lower back to reach the sciatic nerve, which is the longest nerve in the body. According to Amazing Oils, when you relax that nervous and muscular system, this can actually prevent RLS and improve sleep!

4. How Magnesium can boost your Energy levels?

One of the most amazing features of Magnesium is that it can both relax you and give you energy! Recently I caught up with the lovely ladies from Amazing Oils who answered the common question... how does this work?! According to Amazing Oils, when using magnesium for sleep and relaxation, you are targeting the nervous system. So at night the best place to apply magnesium is the lower back, behind the knees and the tops of your feet, following the sciatic nerve. Once you relax this nerve, it has a ripple effect in the nervous system and relaxes the brain. When using magnesium for a boost of energy, you can spray or rub it over the chest so that it facilitates the heart and lungs. This helps to keep the pleural membranes elasticized so that your breath stays nice and full. This also relaxes the heart allowing it to function at a normal rate, as when we’re stressed it tends to beat faster. For an instant burst of energy, you can apply magnesium to the pulse points including on the wrists, elbows, neck and shoulders!

A great way to give yourself a boost of energy throughout the day is to use a spray or roll on gel that you can keep at your desk or in your handbag! The Amazing Oils Roll-On Organic Magnesium Gel is fantastic as it’s odourless, non oily and highly effective. Simply roll it over the pulse point areas mentioned whenever you are feeling tired. Another handy option for on the go, is the Elektra Magnesium Oil Spritz which helps you to stay alert with only a few sprays!

5. How Magnesium can help with Pregnancy!

One of the most common questions we receive relating to magnesium is, “can you use it during pregnancy?”. Amazing Oils say "you definitely can!" A pregnant woman actually needs more magnesium for both her baby and herself. Magnesium can also help prevent issues like pre eclampsia and the vitality of both mother and baby! There are a few ways that expecting mums can apply magnesium, including the wrists, elbows and even behind the knees. Magnesium is also safe for breastfeeding mums. (Disclaimer: This information is for educational purposes only. Please consult with your doctor if you are pregnant or lactating regarding the use of magnesium products)

6. How Magnesium can help with Kids!

With growing pains and restlessness at night, kids can most definitely benefit from the relaxing nature of magnesium. If your kids are going through some growing pains, we recommend giving them a magnesium bath about half an hour before bed as a preventative. To help ease growing pains you can also apply a spray or cream to the affected area.

A great way for children to keep their magnesium levels topped up is to bathe them in a magnesium bath or apply a cream between the shoulder blades. This is close to the heart, which allows them to relax and get ready for a good night's sleep. I love the Elektra Magnesium Cream - Citrus which is made with a unique formulation of 15% potent, food grade magnesium chloride and natural butters and oils.

7. How Magnesium can help with Migraines!

Magnesium can help to alleviate the tension caused by migraines. The best place to apply magnesium is at the back of the skull (medulla oblongata), which is at the top of the cardiovascular system. Headaches are actually caused by the constriction of this cardiovascular system! Apply some magnesium spray to the base of the skull in the mornings as a preventative. If you feel a headache coming on, simply spray on to any areas of tension.

8. How Magnesium can help with sensitive Skin Conditions!

If you have problematic or highly sensitive skin, then you may benefit from using magnesium. The Elektra magnesium cream is TGA approved and can help to soothe and relieve common skin conditions such as dermatitis, eczema, dry skin, psoriasis and even acne. I use this all over my face and body daily! Another great way to treat sensitive skin conditions is to have regular magnesium baths as the magnesium actually helps hydrate the skin.

For the treatment of cellulite, you can try the Caim & Able Magnesium Body Scrub - Coffee & Clementine, as it exfoliates the skin and helps to stimulates blood flow and circulation. Plus it smells amazing! The Vanessa Megan Love Scrub Body Salt Scrub is another great option that also promotes an ultimate state of relaxation. Made with beautiful ingredients such as Sea Salt, Coconut Oil and rose petals… your skin will thank you!

9. How Magnesium helps with Hormonal Issues

From birth through menopause, Magnesium can make your life more comfortable. To help alleviate any spikes in body temperature (particularly during menopause), magnesium works to regulate levels overnight. According to Amazing Oils, the best way to achieve this is to apply a spray behind the knees and at the tops of the feet about 15 minutes before bed. This works to balance the hormonal system! Magnesium can also help alleviate period pain, again... a warm bath in the flakes or apply the cream over the lower abdomen.

10. How Magnesium can help with Sleeping!

If you’re having trouble falling asleep or relaxing at night, you guessed it...a warm bath every night before bed! If you do not have a bath, try a Magnesium foot bath! It’s a great way to increase your magnesium levels and promote relaxation. Simply place a heaped teaspoon of Magnesium flakes into a hot bucket of water and soak your feet for 20-30 minutes. To avoid wastage, dilute the leftover water and pour over your garden! An ultra relaxing choice for your foot soak is the Caim & Able Magnesium Bath Salts - Rosemary and Lavender which contains the uplifting aroma of Lavender and Rosemary essential oils!

According to Amazing Oils, you can apply Magnesium whenever you like! Applying Magnesium doesn’t affect sun exposure and can be used both day and night. If you are someone who struggles with sleep however, the best place to apply Magnesium is the lower half of the body. If you apply to the chest area or above, it can actually stimulate brain activity!

Other common Magnesium FAQs

What should you do if Magnesium sprays irritate your skin?
If you find that magnesium oils irritate you or your child’s skin, Elektra Magnesium recommends first applying a fatty oil such as Coconut or Rosehip. This allows the magnesium to absorb even more effectively, as the skin needs fats to absorb straight magnesium oil!

Why do some magnesium sprays cause itchiness when applied?
According to Elektra Magnesium, the most common reason that your skin is itching after applying magnesium products is because you may be magnesium deficient! The other common reason is that depending on the product’s filtration process, it may contain traces of other minerals that sit on top of the skin. The itchiness is your skin’s response to a foreign body sitting on top of it.

Can you overdose on Magnesium?
According to both Amazing Oils and Elektra Magnesium it would be unlikely to overdose on Magnesium when using it topically as long as you always follow the usage instructions on the pack. When you apply it topically the body just takes as much as it needs. However, that if you are taking Magnesium orally you should follow the advice from your healthcare professional.

Should you rinse your kids off after a magnesium bath?
Elektra Magnesium recommends leaving the magnesium on the skin to absorb all of the benefits! If your kids get a tingling sensation from applying oils or sprays, then you can wash off afterwards to avoid the uncomfortable feeling. However, this does mean that not all of the magnesium goodness will be absorbed!

How much magnesium should you put in a baby bath?
According to Amazing Oils, place approx 1/2 to 1 teaspoon into their bath water. This will relax both the muscular and nervous systems to allow your little ones to drift off to sleep easier!

How can you treat eczema on the eyes?
According to Elektra Magnesium, as magnesium works both topically and systemically, you don’t need to apply it directly to your eyelids to help alleviate the sensitivity.

Which skin conditions can magnesium creams help treat?
Magnesium creams can be used all over the body and face as they’re highly moisturising and won’t clog your pores! According to Elektra Magnesium, magnesium can be used to treat pimples, acne, dermatitis, eczema, dry skin and psoriasis! Magnesium can even help to stop involuntary eye twitches! To receive the most out of your treatment, remember to do use it everyday!

To learn more about Magnesium creams, read my blog post all about them!

How can magnesium remove moles and skin tags?
After learning that regular application of magnesium spray could help remove skin tags, Amazing Oils decided to create a product that could speed up the process. The Amazing Oils Magnesium Chloride Ugly Bits Stick is an intensely strong formulation that speeds up the body’s detoxification process by about 4 to 5 times. According to Amazing Oils, it works by turning cells over quickly, thereby naturally removing anything sitting on top of the skin. With regular daily application (4-5 times a day) skin tags can be removed in as little as 2 to 3 weeks!

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