Are you choosing to cramp? Choose not to

Sports injury medicine and sports science even at the basic amateur levels have come a long way since the days of the ‘magic sponge’ and a bucket.

For younger readers I reassure you that this is true, in the old days, on injury to a player, the managers best mate/physio would run on the pitch with a bucket and sponge and the fear of infection from that was enough to see any prima donna center forward jump up and run around like a startled fawn.

Ahh the good old days. Those days are gone, thankfully.

Most of us now know that we use warm-ups and warm downs to prevent cramps and injuries and that engaging in any sports activity without either is just just asking for trouble.

We’ve known for a decade that topical magnesium provides a valuable lactic acid buffer for the lactic acid produced by exercise and sports.

Thus it goes without saying that using it can greatly help in stopping cramps or even eliminate them altogether.

Magnesium is also an essential mineral for everyone, and even more so for athletes because it’s vital for optimal muscle contraction, skeletal strength, energy production and assists in sustaining the high oxygen consumption necessary for athletic performance.

Magnesium is an effective insomnia treatment

Magnesium insomnia treatment

In her book The Sleep Solution, Emily Benfit documents the vast amount of sleeping supplements that are currently on the market, with a number of commonly known ones that may actually surprise you in their effectiveness (or lack thereof).

 “Magnesium is a natural muscle relaxant. It accomplishes this by moving calcium out of the muscles, and back into the bloodstream where it can be mobilized elsewhere.” – The Sleep Solution

It’s the job of magnesium to induce those sleepy states so that you can get to sleep.  Although you may think you’re getting an adequate supply of magnesium in your diet, Emily makes note that our digestive system actually has a tough time at taking full advantage of magnesium, absorbing only 50% of the magnesium we consume. There are some serious studies that also indicate that up to 75% of people in the west are magnesium deficient.

How to get the most out of magnesium for helping sleep

There are a lot of ways you can take magnesium for sleep: oral supplements are not very effective because magnesium in its oral form is an effective laxative. The best method is transdermally­­—through the skin, either in bath with magnesium flakes or with magnesium oil you can rub into your skin which is the most effective way of getting magnesium into your bloodstream.

I have found it’s best rubbed into the top of the feet, a few minutes later…Zzzzzzzzzzzz.

In The Sleep Solution, Emily agrees…

“Spraying magnesium oil “onto your feet, torso, or arms and legs, preferably before bedtime, as magnesium can make you feel nice and sleepy!”

Get your dreams back, you deserve to at least try a magnesium insomnia treatment, we recommend the Amazing Oils brand because we use it and we love it and they’re a lovely family business who genuinely care about their customers.


Magnesium & PMT / PMS

Magnesium helps PMT / PMS on all levels.

PMS / PMT is a highly personal experience, the symptoms are varied and inconsistent and how each person is affected by them is also unique. However we are no longer in the dark ages where GP’s used to write people off as being neurotic.

The physical process leading to PMS and PMT is very well understood and yes it IS your hormones but not only your hormones.

Simply put a specific area of the brain called the hypothalamus (via the pituitary gland) releases a hormone to instigate ovulation, where one egg of many thrives and develops to be implanted in the ovarian walls and if the egg is not fertilised the menstrual cycle, breaking down the wall of the ovaries and expelling the egg, and starting the process again. This is what we know as the cycle of ovulation and menstruation.


It’s like the chemical conductor of our bodies.

Many of the symptoms of PMS/PMT such as sugar cravings, restlessness, flushes and irritability can be traced directly to the
hypothalamus simply doing it’s job, playing the music of a hormonal dance between the Hypothalamus (master gland), the pituitary gland, ovaries and uterus.

The hypothalamus is busier than a mum of triplets, it controls appetite, thirst, emotional reactions, the body clock and temperature and many daily bodily functions.
Many people believe that it’s part of our brain that has not had time to adapt to our modern lives, where many of the natural cues it used to take from the environment and nature do not exist any more. (A simple example of this theory is that the electric light means it can daytime, all the time, thus no natural cues)

The hypothalamus is highly influenced by our environment and our emotional state and acts as a major computer in our body analyzing signals from other areas of the brain as well as hormonal signals. Hence this overworked gland can be overwhelmed.
Your hypothalamus needs your magnesium levels to be optimal in order to perform it’s cellular functions properly, manufacturing the hormones and responding to changes in the hormones it monitors and responds to.

The calming effects of optimal magnesium levels also mean less stress load on the hypothalamus that is highly sensitive to and responds to moods.

Menstrual cramps are physiologically the same as other cramps and we know already from our experience and articles here how effective transdermal magnesium is for cramping, it works the same way and is equally effective applied to the area of cramping.

Transdermal magnesium Vs oral supplements

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Why taking magnesium orally doesn’t do the job

One of the things I hear most often is ‘Oh yeah I know about magnesium and it’s included in my Multi Vitamin so y’know…’
It’s really hard to not grrr when I hear this.

Magnesium taken as a tablet will have minimal impact on your magnesium levels because…get ready….

Magnesium taken orally is essentially a laxative.

I don’t know how much more clearly I can put it. Oral magnesium supplements do not stay in the gut long enough for the magnesium to be absorbed in enough amounts to make any real difference.

The transdermal (via the skin) root has been shown in clinical studies of the highest standards to do that for you, only transdermal magnesium will get you to the levels you need to deal with your symptoms and raise and sustain the levels to the right amounts for your body.

When I hear of people taking magnesium orally I often think of this video:

I am often asked which brand of magnesium I recommend for different conditions and I always answer with the one I was first given following my accident. This is an Australian brand and it’s harvested from pristine sources in the Aussie desert. I’ve tried the Chinese and the Dutch sourced ones but I didn’t feel the benefit so much, this might be psychological I know but hey, you do ask me what I use so here it is. I’d start with a big 250ml if I were you, it will last for ages. Their website has loads of good info and can be found by clicking here.



Magnesium Stops Heart Disease

Magnesium for heart disease prevention

Heart disease claims the lives of nearly 600,000 Americans every year, that’s one every 40 seconds. Let that sink in.

We all know that taking low dose aspirin is something that everyone over the 55 should already be doing, especially if they have already had a stroke or heart attack. However in a new book by one of Americas
leading cardiologists confirms something that we at Magnesium Guru have known and been talking about for a while.

In book, “Magnificent Magnesium,” Dr. Goodman documents the strong link between cardiovascular disease and magnesium deficiency — and explains how the mineral helps combat the nation’s epidemic of heart problems.

Dr Goodman states “What I truly believe is that low magnesium is one of those very very important risk factors and unfortunately there’s not enough attention paid to that,”and he continues “And I think there are so many people out there who have this risk factor and they’re not aware of it and it contributes to the high incidence of heart disease.”

Dr. Goodman who is a clinical associate professor at the Leon H. Charney Division of Cardiology at New York University and director of integrative medicine at New York Medical Associates — notes most Americans are aware of the heart-healthy benefits of aspirin, exercise, a nutritious diet, and stress management, yet few understand the benefits of magnesium. This lack of awareness continues despite the “tens of thousands of articles written” that have documented the connection between cardiovascular disease and low levels of the mineral in the blood.

“It’s very hard to understand why so many people don’t know about it. But what we do know [is] the people with the lowest levels of magnesium have increased risk for cardiovascular disease and all sorts of other things, too,” he says.

Perhaps something that we at Magnesium Guru know only too well, that big pharma don’t want anyone to know might be the cause of this.

Dr Goodman believes as we do that magnesium does not garner as much media attention — or advertising — as blockbuster heart pills and cholesterol-lowering statins because the big pharma companies don’t have a financial stake in promoting its use.

“It’s not a prescription drug, it’s not something [where] the doctor writes a script,” he notes. “And therefore there’s no big drug company … going to go out and educate the public [about magnesium] In fact most people are not hearing about it. … and I think it’s a shame.”

The science remains convincing.

A 2011 study published in the America Journal of Clinical Nutrition in 2011, for instance, found a 40 percent greater risk of sudden cardiac death among women with low levels of magnesium, compared to those with the highest concentrations. The study involved 88,000 nurses whose health histories were tracked for 26 years.

“For me that’s very very very impressive,” Dr. Goodman says of the study’s findings. “And it makes you realize that magnesium … is extremely important for cardiovascular health.”

We at Magnesium Guru and our readers also know that federal studies show as many as three out of four Americans are magnesium deficient, in part because they don’t eat Mediterranean-style diets high in foods that contain the mineral — such as green leafy vegetables, avocado, halibut, tuna, pumpkin seeds, sunflower seeds, and almonds.

“How many people are eating that stuff? Most people [are] not,” he observes. “So that’s one problem, you’ve got people not eating that kind of Mediterranean diet. And No. 2: The soil is deficient in magnesium. So even if you are eating that [kind of diet] you are not getting good magnesium in these vegetables so most people are deficient. And I think one of the problems is that people don’t know.”

Dr. Goodman’s own practice has confirmed what the federal studies have been saying for a long time, through blood testing Dr Goodman’s practice found that about 75 percent of his patients are magnesium deficient and report such common symptoms as fatigue, muscle aches, cramps, palpitations, headaches, and gastrointestinal problems (such as constipation).

“Most people put it down to all sorts of other things… but in fact magnesium deficiency causes a lot of these symptoms,” he says.

He adds that patients who follow his recommendation to boost their levels of the mineral — through diet and supplements — “feel better within weeks.”

Dr. Goodman argues that magnesium deficiency should be treated as aggressively as other well-accepted cardiovascular risk factors — such as high blood pressure, high LDL “bad” cholesterol, low HDL “good” cholesterol, smoking, diabetes, obesity, and stress.

“One of the big things we know today is that inflammation is a major cause of serious diseases like heart attack and stroke. We’ve shown that low magnesium causes increased inflammation,” he notes.

“Taking steps to understand and address your heart-disease risks is critically important, even if you do not have any symptoms of cardiovascular problem, he adds, pointing out that studies show about half of the people who die from a heart attack die without warning.

“In fact, [for] half the people who die of a heart attack, it’s their first and last symptom, and that’s very scary,” he notes. “You need to look at what are your risk factors, what are the things that put you at risk?”

At Magnesium Guru we recommend that you do improve your diet with the suggested foods because they’re yummy however we are also busy people and know it’s not always convenient or practical to do that, that’s one of the reasons why we recommend you take supplements and you take them transdermally (via the skin). The trasndermal method is far superior to taking oral supplements because magnesium is a laxative when ingested and that means the magnesium does not stay in the gut long enough to be effective. The brand we love the most is from an Aussie company called Amazing Oils.



Magnesium & pregnancy

Transdermal Magnesium and pregnancy, an essential addition.

A baby will grow 10,000 times larger in the first month of a pregnancy and that level of growth puts a huge demand on the body’s resources.

Magnesium helps your body repair maintain and build tissue. It follows then that if you are building a brand new body inside yours, you’re going to need to keep your magnesium levels optimal. Studies have shown that a Magnesium supplement during pregnancy can provide significant benefits, from preventing preeclampsia to building strong bones and even preventing infant mortality.

There is also significant scientific evidence that adequate Magnesium levels PREVENTS premature contraction of the uterus.

Many people recommend Magnesium to help with morning sickness and overall well-being during pregnancy. Another of the latest fads is bone broth! Here is another link to a recipe for bone broth.

So obviously your baby needs Magnesium during the pregnancy…where do you think it will get it from?

Naturally, from the mother. So YOUR Magnesium levels need to be kept up as well during pregnancy.

Magnesium deficiency can manifest as fatigue, aches and pains or cramping, as well as insomnia and a cloudy mind. So if you are pregnant, or planning a pregnancy in the next twelve months, Dr Carolyn Dean recommends building your body’s Magnesium levels. We recommend using the Amazing Oils daily on your lower back and on the tops of your feet before sleep. In the third trimester we recommend only using on the feet at night.

So now you know about Transdermal Magnesium and pregnancy, we recommend the Amazing Oils brand as the source is pristine and the quality is excellent, we love these guys.

Men’s health & magnesium

Magnesium might be helpful in the treatment and/or prevention of some lifestyle diseases, such as type 2 diabetes and cardiovascular disease, including that most feared enemy high blood pressure.
A small study done in Sweden suggested magnesium supplementation may have a positive effect on blood pressure. The study, involving 20 patients already having treatment for arterial hypertension or congestive heart failure found both diastolic and systolic pressures were reduced after magnesium supplementation for six months.
Another similar study, published in 1989 and involving 47 patients with cardiovascular problems found magnesium treatment had a significant effect on cholesterol levels.
Results from a much larger research project, involving more than 15,000 participants from four US communities, indicated there may be a link between low levels of magnesium and the incidence of cardiovascular disease, hypertension, diabetes and atherosclerosis.
It was found that, generally, magnesium levels were lower in those with some form of heart disease and high blood pressure compared to healthy subjects. They also found serum levels of magnesium were lower in those with type 2 diabetes, although participants with type 2 diabetes often had the highest dietary intake of magnesium. The study also found that higher magnesium levels led to lower fasting insulin levels which could be a potential protective factor against type 2 diabetes (iii).
A recent World Health Organization report into the public health significance of calcium and magnesium in water supplies recognised that sub-clinical magnesium deficiencies could increase calcium imbalance, worsen blood vessel calcification, and potentially lead to type 2 diabetes.

Prostate and sexual health

Magnesium may also have a protective effect against prostate cancer. A Taiwanese study concluded that magnesium intake from drinking water and other dietary sources may offer a significant protective effect against the risk of prostate cancer development.
Another study found high calcium: magnesium ratios were associated with an increased risk of developing prostate cancer. Therefore, it is important to ensure any supplementation with calcium takes into consideration the fact that too much calcium in the body depletes magnesium reserves.

Magnesium for joint pain

Magnesium for joint pain

Low magnesium can cause problems with the functioning of your skeletal muscles, including twitching, sore muscles, back and neck pain, and headaches. Additionally, patients who suffer from chronic joint pain conditions such as osteoporosis and rheumatoid arthritis often have abnormally low levels of magnesium, and may also be at a higher risk of developing osteoporosis, according to the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center.

Osteoporosis and rheumatoid arthritis are linked to a magnesium deficiency, either due to low dietary intake or malabsorption problems, says clinical nutritionist Krispin Sullivan on her website.

Regular readers of the Magnesium Guru will already know that the best way to get magnesium into your system is by spraying it or rubbing it into the skin or taking a bath with magnesium flakes dissolved in it.

For joint pain it works really well and quickly if sprayed directly onto the affected area.

A long soak in the bath is also very effective and a great way to unwind every day, added magnesium flakes into the water enhances the relaxing effect whilst treating all joints for pain.

So transdermal magnesium for joint pain might be the solution that has eluded you so far.

Men lack magnesium

What all men need to know about magnesium deficiency

Magnesium is a mineral needed by every organ in the body your heart, muscles and kidneys especially and adults normally have approximately 25g of magnesium in their body, 50% stored in the bones and most of the rest in soft tissues and under 1% is in your blood.
Magnesium contributes to energy production, helps to regulate calcium,copper, zinc, potassium and Vitamin D levels.

If like many men you have an apparent allergy to eating fruit and vegetables and an addiction to processed or ready made foods then you may be more at risk of deficiency than those eating the ‘healthy diet’. Men tend to consume more alcohol and fizzy drinks and this may also play a part.
Men who suffer from hyperthyroidism,diabetes and hyperthyroidism and some gastrointestinal conditions, could also be at an increased risk of magnesium deficiency.
Depression and anxiety can also increase the body’s requirements for magnesium to help deal with the stress.

Men’s lifestyle and magnesium levels

Dietary and lifestyle habits which increase the need for magnesium include:

  • Consuming more than seven alcohol drinks per week. Alcohol lowers the amount of magnesium available to cells by increasing the amount of magnesium excretion through the kidneys.
  • Regularly drinking fizzy drinks. Dark coloured fizzy drinks contain phosphates which bind with magnesium and make it unavailable to the body.
  • Eating a lot of sugary foods such as cakes, pastries and other sweet foods high in refined sugar.
  • Drinking tea and coffee on a daily basis. Caffeine causes the kidneys to release extra magnesium regardless of magnesium status. Caffeine is also a diuretic which means it makes you need to pass urine more frequently.
  • If you have a lot of stress in your life, have recently been ill or had major surgery, your need for magnesium will be increased to help your body deal with the physiological and psychological stress.

Signs of magnesium deficiency

Symptoms of low magnesium levels may include: agitation and anxiety, muscle cramps, spasms and weakness, abnormal heart rhythms, sleep disorders or insomnia, restless leg syndrome, irritability and low blood pressure.

CNN’s Dr Goodman "the mineral you may be missing"

You can read the full article and see a great video by clicking here

Magnesium is an essential mineral that is critical to multiple vital functions of the body, yet it’s one that many of us overlook. In fact, some estimates suggest more than 80 percent of Americans aren’t getting enough.

Magnesium helps to maintain normal muscle and nerve function, as well as normal heart rhythm. It reduces inflammation, helps boost your immune system, regulates blood sugar and is needed for more than 350 biochemical reactions in the body. Together with vitamin D, magnesium also plays a key role in preventing osteoporosis.

Magnesium deficiency has been associated with many chronic illnesses including atherosclerosis, heart attack and stroke, hypertension, obesity, metabolic syndrome and diabetes mellitus, asthma, migraine headaches, anxiety and depression.

Common symptoms of magnesium deficiency are fatigue, muscle cramps, palpitations, headaches, insomnia and anxiety.

The human body does not make magnesium and it relies on dietary intake to maintain adequate levels. It can be found in dark green leafy vegetables like broccoli, spinach and Swiss chard. Nuts and seeds like almonds, cashews, pumpkin seeds and sunflower seeds will also help add more magnesium to your diet, as well as certain fish like halibut and mackerel. Some dairy products like Greek yogurt can give you 19 milligrams of the mineral in one container.

I regularly check RBC magnesium levels on all my patients and I have found the vast majority to be deficient. In addition to recommending increased magnesium intake through diet, I often suggest a magnesium supplement that can be taken either orally or through the skin.

I recommend patients find a magnesium supplement that ends in “ate,” for example magnesium citrate, magnesium glycinate, magnesium threonate and magnesium malate. My personal favorite is magnesium dimalate (JIGSAW), because it has a slow release technology which means better absorption and few, if any, untoward side effects like loose stool or diarrhea.

Magnesium is generally very well-tolerated, inexpensive and safe for healthy patients. However, those with kidney failure should consult their doctor before beginning to take any supplements. To maintain healthy levels of magnesium, I recommend patients begin taking 3 mg per pound doses. For men and women who may be under severe stress, I recommend they increase the dose to 5 mg per pound. The average dose for female patients is 400 mg per day, while the average male patient takes 500 mg per day.

Another excellent way to supplement is to take a bath with one cup of Epsom salts (magnesium sulfate) once or twice per week. This is very helpful for muscle cramps and helps to relieve anxiety.

Hundreds of my patients have seen improvements in their health after increasing their magnesium level intake. I’ve seen remarkable results with the disappearance of many symptoms like muscle cramps, palpitations, headaches, insomnia and anxiety. Magnesium supplementation has also helped my patients to lower their blood pressure and avoid or reduce blood pressure medication.

Increasing your dietary intake of magnesium and taking a regular magnesium supplement will lower your risk of some of the biggest killers of adults, like heart attack and stroke. It can improve the quality of your life and will most likely lengthen it as well.