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Updated recommendations for magnesium supplementation

by in Vitamins and Minerals October 22, 2013

Daily magnesium supplementation is definitely more than a no-brainer, it is really very important, and this, for everyone. I hope that I managed to convey just how important it really is in Why you should start taking magnesium today, Treating arthritis Ias well as in At the heart of heart disease. In terms of supplementation, however, I would like to refine my recommendations.

Nigari, or magnesium chloride, is excellent because it is inexpensive and easily absorbed. I continue to stand by this, and also continue to use it very regularly. However, I now only use it trans-dermally (on the skin), and recommend you do the same. The reason for this is very simple. Taking it internally, is fine, but because absorption goes through the digestive system, the most that will be absorbed is estimated at 25%, and the rest will be eliminated.

And how will it be eliminated? Well, naturally, through the stools. And I, after using a 2% nigari-water solution orally for supplementation for several months (even with some breaks as recommended by proponents of this manner of magnesium supplementation), found that my colon gradually became more and more irritated (which could be felt when passing stools and wiping). When I would stop supplementation for a few days, the irritation would go down; when I started again, it would come back. Therefore, after a couple of times checking this, it became clear that it was indeed oral supplementation with magnesium chloride that was the cause of the irritation in the colon.

But why even bother taking magnesium chloride orally when it is far better absorbed through the skin? Magnesium oil (20-30% nigari-water solution) that you must leave on for 30 minutes, works great, but the most pleasant is definitely a 30 minute bath spiked with a cup of nigari flakes. This is without a doubt the most effective and most agreeable way to supplement, while ensuring maximum absorption by the body of the magnesium ions so importantly needed by cells in tissues throughout the body.

Having said that, I recognise that having baths every day is time consuming, only really tempting when the weather is cool, and also wasteful in terms of water usage. Therefore, we don’t have baths when it is hot, and should restrict it to a max of three times per week in the cold season, using the least amount of water, and having really short showers on the days in between in order to keep water consumption as reasonable as we can. In the end, magnesium oil is far more environmentally friendly, because it works all year around and does not result in accrued water consumption.

As an aside relating to hot water usage and energy efficiency, because heat loss is always directly proportional to the difference in temperature between ‘inside’ and ‘outside’ , we should set the temperature on our hot water heater to the minimum useable temperature. This minimise heat loss, and consequently, energy consumption for water heating.  I have determined that temperature to be 41-42 C. These temperatures are also perfect to wash the dishes, wash your hands or face, shower, and also to run a bath that is hot (but not too hot) when you get in, and after 25-30 minutes is still hot enough for you to feel comfortable in the water without any hint of feeling cold, but not too hot such that you can’t stand it any longer, or be sweating for half an hour after you’ve gotten out. (Actually, 40 C is perfect for a shower, dishes, hands and face, etc, we need 1 or 2 degrees more for a bath due to heat losses into the tub and air.)

Naturally, the exact ideal hot water temperature is a personal thing that depends on many factors, surely most importantly on body composition and especially basal body temperature, which in turn depends on metabolism. In my case, basal body temperature is as low as can be, since my metabolism runs almost exclusively on fat, and you’ll remember that fat burns cool while carbs and protein burn hot. Anyway, you need to experiment a little, but I’m pretty sure that you will find your ideal hot water temperature between 40 and 43 C.

Because magnesium is water soluble and used up as it is needed every day throughout the day, it is necessary to supply the body with it on a daily basis. Naturally, eating foods rich in magnesium is essential (almonds and greens are the best), this is typically not enough, and oral supplementation is quick and easy. Fortunately, the perfect magnesium supplement is now available. This is ReMag, designed and marketed by Dr. Carolyn Dean (the doctor who wrote The Magnesium Miracle), and who guarantees that it’s 100% absorbed by the cells because it is in a form that is small enough to pass through the 400-500 pico metre sized ion channels that regulate mineral absorption and excretion through cell walls, and therefore, that none of it is eliminated through the digestive system as are most forms of magnesium supplements. (You can read her e-book about it here, and watch this recent video on Mercola’s site.)

So, these are my updates recommendations for magnesium supplementation:

  1. Magnesium oil on the skin for a couple of months to quickly replenish cellular magnesium levels,
  2. Bath with 1-2 cup of nigari flakes, once or twice a week, and
  3. L-Threonate (liposomal) or ReMag (pico sized) taken orally.

This is really important for everyone, but crucial for any person suffering from any kind of illness or disease condition whatsoever.

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