Magnesium is one of those minerals we hear about, but no one is really sure how much to take or how to take it or why it even matters. Here at Susie Q Skin we are all about trying to better our bodies, so let me shed a little light on the subject.
Magnesium is a key mineral that makes up all our bones and cell tissue. When we are born, our little brand-new infant bodies are full of magnesium (and all the other things our skin and bones need, like collagen and sulfur). As we age, and as we consume things like fast-food and alcohol, and as we breathe in our polluted air, key minerals start to get depleted, and magnesium is one of those.
Magnesium is used by our body to not just maintain strong bones, but to also help regulate sleep, increase nerve function and communication, regulate heart health, decrease depression and help with such issues like Fibromyalgia and migraines.
Magnesium Citrate or Magnesium
Magnesium Amino Acid Chelate- an ion of magnesium oxide that is linked with a form of amino acid. The most effective version is magnesium aspartate or arginate.
Magnesium Oxide- most commonly used for digestive issues
Magnesium Citrate- derived from citric acid; high level of concentration but not as bioavailable as other versions; commonly used for digestive issues.
Magnesium Orotate- most effective form of magnesium in a dietary supplement
Magnesium Chloride- moderate in concentration, but more bioavailable than magnesium oxide; good skin absorbability
Magnesium Lactate- most commonly used for digestive issues; more bioavailable than magnesium oxide; should be avoided by those with kidney diseases
Magnesium Sulfate- less than 10% concentrate and even lower levels of bioavailability; also known as Epsom salts
Magnesium Carbonate- moderate concentrate and bioavailable rates; also known as chalk
Magnesium Glycinate, Malate and Taurates- a chelated form of magnesium, making it the most bioavailable when taken as a supplement.
Magnesium is a mineral that is found in many food sources, such as avocados, green beans, spinach, etc. Even though many plant foods contain magnesium, it is said that 80% of adult Americans are deficient in this essential mineral. When we don’t have enough magnesium, our bodies either secrete it from our bones, or it under performs. Magnesium is associated with the following health benefits:
1-Bone Strength-As a woman, I am aware that my lovely hormones effect my bone density. I have done weight bearing activities throughout my life to help keep my bones strong, and I eat a diet full of plants, but even with all that I still take a magnesium supplement daily and I regularly use our Rose Magnesium Mask Mixer with our facial masks. When consumed in combination of both diet, supplement and topical applications, our bodies have a much higher likelihood of having an adequate amount of magnesium. Magnesium is most beneficial to our bones when it is consumed along with calcium. These two are minerals that must be taken together to be absorbed correctly by our bodies. Calcium alone is not sufficient, and magnesium without calcium is ineffective.
2-Sleep-Who doesn’t need more and BETTER sleep, right? Magnesium is said to help bring on feelings of drowsiness that help us to fall asleep, and it helps to relax muscles and regulate heart rate, both of which help us sleep better. When you combine this with the organic lavender essential oil we use in our Lavender Vanilla Bath Soaks it is like a sleeping concoction.
3-Muscle Cramps, Pain and Soreness from working out-Oh yes, you know that lovely feeling the day after leg day? It is a beautiful feeling and one that some of us wish wasn’t quite so strong. Soaking in a magnesium bath or foot bath before bed can help relieve all these pains. One great way to use our Bath Soaks is to put about 1/4 cup into a large bowl, add in some hot water, and soak your feet in it while you lounge on the couch, watching tv or reading a book. Just a 30-minute soak, then easy clean up and you’ve got all the benefits of our bath soaks.
4-Enhance Brain- Muscle Communication-Magnesium and calcium, when taken together, can help strengthen the signals between your brain and your muscles. This means that you can work out harder and gain strength faster. It also means that individuals that suffer from issues like Fibromyalgia can get some relief with increased nerve function and muscle communication.
5-Heart Health-Magnesium is found in higher concentrations in your heart than anywhere else in your body. Adequate levels of magnesium help to maintain nerve function, helps support lower blood pressure and, in turn, help prevent hypertension.
6-Depression and Migraines-A study was done in which 475 individuals with depression were studied. All 475 were shown to have lower than normal levels of magnesium. Much of the benefits of magnesium on depression and migraines has to do with brain health, and the fact that magnesium helps improve the absorption and function of calcium. This increased calcium, in turn, helps stabilize cellular membranes.
7-Preeclampsia-In a study done in 2002 with 10,000 women, those with adequate levels of magnesium saw a 58% reduction in risk of preeclampsia. This can be attributed to the higher functioning calcium in the body due to the consumption of magnesium, and that magnesium helps release prostaglandins, which help to reduce inflammation and regulate blood pressure.
There are so many more benefits of magnesium in our bodies, not just from supplements but also from topical applications. We are finally starting to see topical products with actual bioavailable forms of magnesium, such as toners and sprays. Susie Q Skin offers two great products to help you with increasing those levels. Our bath soaks have been such a great hit! When we are at shows, I can barely keep them in stock. We have three standard scent options, but that doesn’t mean that we won’t be adding in some seasonal or fun new options, so make sure to sign up for our newsletters and watch for specials. By far the most popular scent option is our Eucalyptus Peppermint. We use organic eucalyptus essential oil and Willamette Valley Peppermint essential oil, grown right here in Portland, Oregon. The scent will open your sinuses and get rid of any stuffy noses, it helps relieve headaches, and leaves your house and bathroom smelling so divine!
Our other standard scent options are Lemon Lime Orange and Lavender Vanilla. Lemon Lime Orange is made with all organic essential oils and smells like a starburst! Our lavender vanilla blend is made with organic Oregon Lavender (again, grown right here in Portland), and a yummy vanilla absolute. This blend is a little stronger on the lavender with just a hint of vanilla so it smells creamy and good without being overwhelming.
You can use our bath soaks in baths, showers or hot tubs. Men, women and children alike love our bath soaks. Athletes can benefit greatly from regular use, not only because it will help reduce muscle soreness and tension, but also because your feet will get relief and regular soaking can help decrease calluses. To use our bath soaks in a shower, just stop up your tub, turn on your water and by the time your water is hot you will get all the aromatherapy benefits, and the magnesium we add will be diluted so your feet will absorb it. Drain your tub once the water gets too high or you are done.
We also have a fantastic mask mixer that includes magnesium. It is our Rose Magnesium Mask Mixer. This is a blend of organic white rose hydrosol and magnesium. This blend can be used in a 1-1 ratio in either our HAPPINESS Radiance Mask or our Tranquil Rose Mattifying Mask. When you apply the mask to your face, your skin will absorb the magnesium.
Try some bath soaks or one of our masks today and start reaping the benefits of magnesium!!!