Ways To Not Waste Away Magnesium
Unfortunately, many people who take in magnesium waste it away. This has become a troublesome problem that is causing a lot of health issues in people. So, here are some ways to make sure that your magnesium is here to stay.
If an individual is dealing with hypothyroidism, it is really common for magnesium to be wasted away, but stress can also play a part in the lack of magnesium intake. Find ways to relieve stress by doing things that you enjoy doing and practice techniques to be at peace during stressful times. Lastly, the dominance of estrogen in the body can waste away magnesium, too.
Let us start with T3, or the Thyroid Hormone. This piece of science has been proven to advance magnesium levels. T3 works by increasing the cells strength, so it can absorb the magnesium that is needed in the body.
The more the cells can absorb, the better the body can keep magnesium around to the help out. The next way to keep magnesium around is by using progesterone. Progesterone, like T3, also is great at helping cells absorb magnesium.
Lastly, salt helps magnesium stay in the body as well. But, just like magnesium, salt can be wasted away in people who are dealing with hypothyroidism. So, the more salt you can get in your diet, the better because it assists with magnesium retention with the magnesium-rich foods that are eaten. Epsom salt, in specific, is a safe, magnesium source. By placing Epsom salt in a bath, it can dissolve in the tub.
Studies On Magnesium And Thyroid Health
Medically reviewed and written by Izabella Wentz, PharmD, FASCP on January 20, 2021
A few years ago, I started working with a new client who was taking twelve different supplements from an alternative medicine doctor. Some were antimicrobial agents used for killing gut pathogens some were herbs and nutrients meant to support her liver and adrenals. In theory, the protocol she was on was aligned with my teachings supporting the gut, liver and adrenals.
However, the protocol did not consider her bio-individuality, nor her unique root causes. Furthermore, the practitioner gave her every protocol at once, without paying attention to how the different herbs could interact with one another in a body that was compromised. Her practitioner gave her everything but the kitchen sink she was spending thousands of dollars each month, and still couldnt find relief from her symptoms!
Her top complaints were migraines, constipation, insomnia, sensitivity to loud noises, and anxiety. I went through my magnesium questionnaire with her, and she turned out to be at high risk for magnesium deficiency. I reviewed her list of supplements, had her stop all twelve of them, and recommended just one supplement magnesium citrate at bedtime. Constipation is a red flag for me for magnesium deficiency, and actually a contraindication for taking supplements intended for detox and/or killing pathogens. When we are constipated, we dont clear out toxins, they just get reabsorbed.
How Do You Measure Magnesium Deficiency
The blood test is pretty much useless because I told you earlier youre only really measuring one or two percent of whats your total magnesium count. I wouldnt rely on the blood test. The only time that test may be useful is if you are very deficient and the blood test confirms it. However just because your blood test shows your magnesium levels are okay that doesnt mean that they are.
A better way to measure magnesium is to measure the content of magnesium in the blood cells, measuring the intracellular content, or measuring how much magnesium you are excreting through the urine. You can get red cell magnesium content or urinary magnesium level done, but these tests are not easy to get and not easily available. Some doctors will say, Oh your magnesium levels are fine based on your blood test. I wouldnt rely on the blood test.
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Prevents Reduced Thyroid Hormone Activity
Not only can magnesium aid management of inflammation in hypothyroid patients, but it can also help active men and women prevent a reduction in thyroid hormone activity.
One study investigated the effect of magnesium on thyroid hormones of sedentary and active people who practiced 4 weeks of tae-kwon-do training. The findings revealed that training to exhaustion decreases the activity of thyroid hormone in sedentary people and active counterparts.
However, supplementation with magnesium prevents this unwanted reduction in thyroid hormone activity and symptoms that would come with it. That way, you can train and be active without having to worry whether it would negatively affect your thyroid hormones.
Why Havent I Been Told About Magnesium
One, it is difficult to measure.
Two, there is not much big research being done on it because no one really profits from it. People are interested in doing big research on new wonderful expensive drugs. Most of the research is driven by pharmaceutical companies and, therefore, no one really looks at simple things like this.
However if you go online to PubMed youll find tons of small studies that show the benefits of magnesium. It does have a small anticoagulant effect. It does have an anti-inflammatory effect. It is also a vasodilator which is really good.
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Do Supplements Actually Help Patients With Hyperthyroidism & Graves’ Disease
Yes! Supplements can absolutely help you treat your hyperthyroidism.
Having said that you need to be realistic:
While taking these supplements won’t cure your disease state, they can certainly help with your symptoms and, if coupled with other changes, may dramatically improve your quality of life.
And that’s really what we are after.
So which supplements should you consider using?
The first step is to consider what kind of disease hyperthyroidism is.
This is also true for hypothyroidism, by the way, about 90% of hypothyroid patients have an autoimmune disease known as Hashimoto’s thyroiditis .
The fact that hyperthyroidism is usually caused by an autoimmune disease is VERY important because it means we can target your immune system to help improve your condition.
What you may not realize is that autoimmune disease is a manifestation of other problems in your body.
Because several factors have been shown to be involved in the cascade that leads to autoimmune disease, things such as stressful situations , nutrient deficiencies and changes to your gut.
This is why so many people focus on therapies targeting your GI tract when treating autoimmune diseases.
If we can take supplements that target these pathways we can cool down the inflammation and autoimmunity in the body and reduce the symptoms of hyperthyroidism .
Now when it comes to hyperthyroid patients this is a little bit more complicated than that, though.
How Much Magnesium Should Be Consumed
If a supplement is the best way to go for you and your well-being, then there are daily dosages that you need to follow. When magnesium citrate is being used, people should use anywhere between 400 to 1,000 mg. Along with magnesium citrates effectiveness with a deficiency, it is also great to help relieve constipation.
If magnesium glycinate is more of your groove, then a daily dosage can range from 400 to 800 mg.
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How Common Is Magnesium Deficiency
There are two types of deficiencies that can occur with respect to nutrients. There are overt deficiencies, which can lead to low calcium or potassium levels, due to a disturbed balance of minerals in the body. This is a serious condition that can present with numbness, muscle contractions/cramps, seizures, personality changes, abnormal heart rhythms, and other types of serious reactions. This is relatively rare, as, in times of low intake, the kidneys kick in to prevent the excretion of magnesium, holding onto its current magnesium stores to prevent this.
There are also subclinical deficiencies, which will not be seen on standard blood tests but may, nonetheless, manifest with symptoms.
According to the Institute of Functional Medicine, the following symptoms, family history, and health conditions are reasons to suspect magnesium deficiency:
- Depression or poor mood
- Heart flutters, skipped beats, or palpitations
- Family or personal history of kidney stones
- Family or personal history of heart disease or heart failure
- Family or personal history of mitral valve prolapse
- Low intake of kelp, wheat bran or germ, almonds, cashews, buckwheat, or dark-green leafy vegetables
Id like to add that joint pain, leg cramps, menstrual cramps, and thyroid disorders are always a reason to suspect magnesium deficiency, from my experience.
Why Is Magnesium So Good For The Heart
The first thing to say is that ultimately the majority of the problems that arise with regards to health are based around something called inflammation. Inflammation is when the body starts reacting to external influences and because it is reacting over a number of years causes long-term changes within the body. Ultimately the result is that it is harder for the heart to get blood around the body.
The big problem is that if you have long-term inflammation you will get development of hardening of the arteries and blood doesnt get where it needs to as easily. As time progresses blood gets there less easily and less easily and eventually areas of the heart, areas of the brain, areas of various parts of the body start lacking blood.
This is why people develop high blood pressure because the heart has to work much harder to generate higher pressure to try and get blood through to the vital organs.
Anything that reduces inflammation is a good thing. Anything that improves blood flow to the vital organs is a good thing. Anything that thins the blood ever so slightly to improve the flow of blood or stops the blood from thickening up so that it flows more smoothly is a good thing. And magnesium has all these properties.
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Supplement With Magnesium And Other Supporting Nutrients
Experts say magnesium overload from supplements is rare, but its good to stick to the tolerable dose of 350 mg. CALM is a favorite magnesium supplement among women. Its relaxing and has anti-stress effects.
- There are six types of magnesium, and each one has different benefits. Doctors recommend magnesium glycinate, magnesium malate and magnesium citrate. Get an idea of the different types of magnesium in our FACT BOX!
NOTE: Experts warn against the use of magnesium oxide because it forms magnesium hydroxide. Its a harmful type of magnesium that burns the walls of the gut.
- Try topical magnesium. Your skin absorbs magnesium pretty well. Apply magnesium oil on your feet and shoulders and feel its relaxing effects. Sometimes, youll feel some stinging. A small amount coconut or almond oil can help.
- Enjoy a warm bath with magnesium crystals. Epsom salts are rich in magnesium too, its great for foot baths!
- Support magnesium absorption! Eat foods or supplement with vitamin D3, vitamin B1 , selenium, calcium, vitamin E and vitamin B6.
The Importance Of Potassium For Thyroid Health
Thyroid health is not left behind when it comes to the many beneficial effects of potassium.
In fact, potassium and iodine are the two most important minerals when it comes to preserving our thyroid gland in good health. How?
More studies are necessary to elucidate all the mechanisms of action through which potassium contributes to thyroid health.
But, the primary role of the mineral could also be the reason behind its favorable impact on the butterfly-shaped gland.
As mentioned above, potassium takes part in electrolyte balance which helps to regulate blood pressure. Therefore, inadequate levels of the mineral could negatively affect your blood pressure and other aspects of health.
For example, symptoms of hypokalemia include:
Do you notice anything interesting in the above-mentioned symptoms?
Some of them are also symptoms of hypo- and hyperthyroidism.
For instance, hypothyroidism is also indicated by fatigue and muscle stiffness and weakness, irritability, and digestive problems such as constipation.
On the flip side, hyperthyroidism is also characterized by symptoms such as increased bowel movements, fatigue, weakness, and rapid heart rate.
Everything in our body is connected so it is natural that low potassium may have the same symptoms or contribute to symptoms of hypothyroidism and hyperthyroidism.
After all, in hyperthyroid patients, potassium deficiency may aggravate their cardiac symptoms and make their heart pump even faster.
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The Magnesium Adrenal Connection
Magnesium is well-known for building strong bones, relaxing our mind and muscles, and supporting bowel regulation.
However, the benefits go so far beyond that magnesium has a role in over 300 biochemical processes in our body, as it is the 4th most abundant mineral in our body!
This is mostly in our bones and soft tissue. While it is so abundant and necessary for our health, over 65% of people are depleted in magnesium.
Many clinical studies show that the majority of hospital patients are not only low but depleted in magnesium, including those with arrhythmia and diabetes.
Those with adequate magnesium levels have a 17% lower risk of developing metabolic diseases such as type 2 diabetes. It is also an essential mineral to regulate blood pressure.
Magnesium has also been shown to regulate brain receptors, supporting cognitive health.
It is essentially found in every tissue within our body but we are chronically low as a society because magnesium is easily depleted by stress, excessive sweating, medications, and diarrhea.
Magnesium is often very low in those with hormonal imbalances , those on medications that block absorption, and in those with poor digestion.
Further Connections Between Magnesium And Hypothyroidism
In most clinical practices, magnesium deficiencies seem to be noticed with hypothyroidism and hyperthyroidism, but research proves that Graves Disease and hypothyroidism are found most often with magnesium deficiencies.
When deficiencies do present themselves, anti-thyroid medication, such as Methimazole, actually raise the level of magnesium in the human body. Ultimately, the thyroid imbalance needs to be fixed. Magnesium can be part of the process, but there is more than meets the eye. Lastly, magnesium deficiencies can be found in people who have Hashimotos Thyroiditis and hypothyroidism.
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Magnesium Rich Foods That Are Easy To Digest
Id like to say that first and foremost, we believe in getting nutrition from foods.
However, some of the best foods for hypothyroidism sufferers to get magnesium are oftentimes unnecessarily avoided because the public has become quite misinformed regarding the safety and therapeutic effects of these foods.
So, keep in mind that we use almost all of these foods with our clients because they are all extremely therapeutic with hypothyroidism.
- Orange Juice
- Bone Broth
- Vegetable Broth
If youre not using these foods to your advantage, then youre truly missing out on something that can really help with your thyroid condition.
Best Sources Of Magnesium
Instead of a Western diet characterized by high intake of processed foods, its recommended to consume a more plant-based diet.
Enrich your menu with fruits and vegetables that deliver a plethora of nutrients.
When it comes to magnesium, the best sources of this mineral are:
- Spinach and other leafy greens
While its easy to buy supplements and take them on a daily basis, avoid doing so without consulting your doctor first.
This is particularly important if youre taking medications.
- Adult body contains about 25g magnesium
- About 50% to 60% of total magnesium content in the body is present in the bones and soft tissues
- Less than 1% of magnesium is found in blood serum
- In 1755 magnesium was identified as an element, but it was isolated in 1808 for the first time
- Magnesium has a sour taste. In fact, small amounts of magnesium in mineral water give it that noticeably slightly sour flavor
- Magnesium is the 9th most abundant element in the universe and the 8th most abundant element in the Earths crust
- All cells in your body contain magnesium
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Magnesium Supplement Options To Support Your Total Health
In my opinion, a therapeutic dose of magnesium is not possible to achieve with food alone.
While you cant necessarily overdose on a magnesium supplement, it is possible to experience unpleasant side-effects.
Whenever you introduce a new supplement into your regimen, its always a good idea to first consult your doctor. And, introduce the supplement intentionally and slowly.
Magnesium Your Thyroid & The Bottom Line
The rest of your body benefits from magnesium too. In fact, there are over 300 different enzymatic reactions in your body and cells that require magnesium. When magnesium is deficient it leads to a host of problems:
- Thyroid problems
- Heart palpitations
- To name a few
Do those symptoms sound familiar to you? For many here at Hypothyroid Mom, they may be extremely familiar. It may be that many of you read that list of magnesium deficiency related signs and symptoms and discover that you have always thought it was related to your existing or suspected low thyroid condition. That still may be true. But it is also very important to note that the symptoms could be from a magnesium deficiency directly and/or hypothyroidism from the magnesium deficiency. Either way, magnesium can help you and your thyroid.
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An Update On Magnesium And Thyroid Health
All of the minerals in the body are important for optimal health, but if I were to prioritize the importance of each mineral, magnesium might be on top of the list. This mineral is a cofactor in over 300 enzymatic reactions, and while many people with both hypothyroid and hyperthyroid conditions are deficient in magnesium, many other conditions are also associated with a magnesium deficiency. In this article Im going to talk about the importance of magnesium with regards to thyroid health, as well as other conditions that are commonly associated with a magnesium deficiency. Ill also discuss some of the different forms of magnesium, including magnesium oxide, magnesium citrate, magnesium glycinate, and a few other forms.
As I mentioned in the opening paragraph, magnesium plays a role in hundreds of enzymatic reactions. Although this may sound impressive, I still dont think most people realize how critically important this mineral is. Here is a list of some of the more important roles of magnesium :
- Adenosine triphosphate metabolism
- Nerve transmission
- Neuromuscular conduction
How Does Magnesium Relate To Thyroid Health?
What Other Conditions Are Commonly Associated With A Magnesium Deficiency?
Signs of a Magnesium Deficiency
Food Sources of Magnesium
Different Types of Magnesium Supplements
Magnesium glycinate. This is a chelated form of magnesium that has a high level of absorption and bioavailability.
Checking Magnesium Status
What Causes Excessive Magnesium Levels?