The Importance of Magnesium

 MAGNESIUM is Involved in over 300 Bodily Functions

Unchecked, unbalanced stress can cause worry, anxiety, panic attacks, irritability and depression.

When the body experiences stress, there is a cellular imbalance of more calcium and less magnesium. Stress itself depletes magnesium and few people get enough magnesium in their diets. 

Who Needs Magnesium

To help you decide how much magnesium to take to meet your individual needs I created the following list of factors that indicate magnesium deficiency. 

Consult the list and see if you are experiencing any of these symptoms. Then, take magnesium and see if your symptoms improve. You’ll be doing a scientific study with yourself as the only subject. Once your symptoms improve, stop taking magnesium and see if your symptoms come back. If they do, then you have your proof.

1. Alcohol intake—more than seven drinks per week

2. Anger

3. Angina

4. Anxiety

5. Apathy

6. Arrhythmia of the heart

7. Asthma

8. Blood tests showing the following:

• a. Low calcium
• b. Low potassium
• c. Low magnesium
• 9. Bowel problems
• a. Undigested fat in stool
• b. Constipation
• c. Diarrhoea
• d. Alternating constipation and diarrhoea
• e. IBS
• f. Crohn’s
• g. Colitis

10. Brain trauma

11. Bronchitis, chronic

12. Caffeine—more than three servings of coffee, tea,or chocolate per day

13. Chronic fatigue syndrome

14. Cold extremities

15. Concentration difficulties

16. Confusion

17. Convulsions

18. Depression

19. Diabetes

• a. Type I
• b. Type II
• c. Gestational diabetes

20. Fibromyalgia

21. Food intake imbalances

• a. Limited in green leafy vegetables, seeds, and fresh fruit
• b. High protein

22. Food cravings

• a. Carbohydrates
• b. Chocolate
• c. Salt
• d. Junk food

23. Gagging or choking on food

24. Headaches

25. Heart disease

26. Heart—rapid rate

27. High blood pressure

28. Homocystinuria - Homocystinuria is an inherited disorder that affects       the metabolism of the amino acid methionine.

29. Hyperactivity

30. Hyperventilation

31. Infertility

32. Insomnia

33. Irritability

34. Kidney stones

35. Medications

• a. Digitalis
• b. Diuretics
• c. Antibiotics
• d. Steroids
• e. Oral contraceptives
• f. Indomethacin
• g. Cisplatin
• h. Amphotericin B
• i. Cholestyramine
• j. Synthetic estrogens

36. Memory impairment

37. Mercury amalgams

38. Menstrual pain and cramps

39. Migraines

40. Mineral supplements

• a. Taking calcium without magnesium
• b. Taking zinc without magnesium
• c. Taking iron without magnesium

41. Mitral valve prolapse

42. Muscle cramps or spasms

43. Muscle twitching or tics

44. Muscle weakness

45. Numbness of hands or feet

46. Osteoporosis

47. Paranoia

48. Parathyroid hyperactivity

49. PMS

50. Polycystic ovarian disease

51. Pregnancy

• a. Currently pregnant
• b. Pregnant within one year
• c. History of preeclampsia or eclampsia
• d. Postpartum depression
• e. Have a child with cerebral palsy

52. Radiation therapy, recent

53. Raynaud’s syndrome - Raynaud’s syndrome is is a condition in which cold temperatures or strong emotions cause blood vessel spasms that block blood flow to the fingers, toes, ears, and nose.

54. Restlessness

55. Sexual energy diminished

56. Shortness of breath

57. Smoking

58. Startled easily by noise

59. Stressful life or circumstances

60. Stroke

61. Sugar, high intake daily

62. Syndrome X

63. Thyroid hyperactivity

64. Tingling of hands or feet

65. Transplants

• a. Kidney
• b. Liver

66. Tremor of the hands

67. Water that contains the following

• a. Fluoride
• b. Chlorine
• c. Calcium

68. Wheezing

How Much and When

When it comes to magnesium, there isn’t a specific dose for a given health condition. How much magnesium to take has to be determined by your symptoms and your reaction to magnesium.

The RDA for magnesium is about 400 mg of elemental magnesium. However,

many people need much more than that. I’m one of them. If I don’t

take enough magnesium, I get heart palpitations, leg cramps, and twitchy

muscles. If you take a daily dose all at one time in pill form, the

magnesium can overwhelm the intestines and cause a laxative effect.



One of the easiest and most efficient ways of absorbing magnesium is by taking a bath and adding Epsom Salt. Your skin absorbs a quarter of a litre of water during a 15 minute bath.


Try to take magnesium in powder form. Epsom salt dissolves immediately in water, so you know your body doesn’t have to wait for a capsule or tablet to break down. You can also put from a quarter to one whole teaspoon of Epsom salt in a glass of water or right into your water bottle and sip over several hours. That way the magnesium is absorbed slowly and effectively into your body instead of running through your intestines.

Some people get so excited about taking magnesium, that they forget to slowly build up their dose. And we all think that “more is better.”

Taking too much magnesium initially might create a laxative effect you

weren’t expecting, giving you the mistaken impression that you are having

a bad reaction to magnesium. To prevent this, it’s important to start with a lower dose of a quarter teaspoon (2 grams) and build up to 1 teaspoon (4 grams) once or twice a day until your bowel movements are comfortably loose.

The need for magnesium will vary from person to person. Don’t be surprised

if you need a certain amount of the mineral while your partner needs

twice as much. Also, there is a greater requirement for magnesium during

periods of stress, heavy athletic activity, or physical work. 

Food Sources of Magnesium  

The best sources of magnesium include seaweeds, dark green leafy vegetables, raw chocolate (cacao) and fermented vegetables. Raw nuts and seeds are listed as good sources; however, the body is unable to effectively absorb magnesium due to the anti-nutrient phytic acids. When you soak and sprout your nuts and seeds, you remove the phytic acids and make minerals such as magnesium and zinc more bioavailable.


Another outstanding source of magnesium is in raw dairy from grass-fed cows. When the dairy is fermented and made into kefir, amasai or cheese, the magnesium becomes the most bio-available.

The Amazing Benefits of Garlic

Hippocrates prescribed garlic for a myriad of conditions – including parasites, poor digestion, respiratory problems, and fatigue. ⁱ

Interestingly, many cultures that had no contact with each other all came to much the same conclusions about the value of garlic.

Now modern science is attempting to validate these time-honoured beliefs.

Slashes lung cancer risk by 44 percent

Eating raw garlic twice a week slashed lung cancer risk by 44 percent in non-smokers, and by 30 percent even in smokers. ⁱⁱ

This population study examined 1,424 lung cancer patients and 4,543 healthy people to learn about their diet, lifestyle, smoking habits… and garlic consumption.

The study's authors saw a protective link between raw garlic consumption and lung cancer in a dose-responsive pattern. And the study suggests it may give you some protection from lung cancer even if you smoke.

This is just one of a number of studies in recent decades showing that garlic may cut the risk of lung cancer – and other cancers.

A 55 to 80 percent reduction
in almost ALL major cancers

Researchers at the University of North Carolina, Chapel Hill, reviewed hundreds of studies about garlic. They found that eating one to two cloves of garlic a day helps prevent cancer.

Garlic eaters may cut their risk of stomach cancer in half, and their risk of colon cancer by one-third.

A large ten-country European study found a striking risk reduction in oral, esophageal, laryngeal, colorectal, breast, ovarian, and prostate cancers for garlic eaters. ⁱⁱⁱ And not just a small reduction – an amazing 55 to 80 percent reduction!

Chinese studies have linked eating large amounts of garlic (and its cousin’s onions and shallots) to lowered rates of oesophageal, stomach, and prostate cancers. ^{iv, v, vi}

Pancreatic cancer risk dropped by a staggering 54 percent in those who ate large amounts of garlic compared to those who ate less, according to a 2005 San Francisco study.^vii As this is one of the deadliest cancers, the study provides a powerful reason to make sure you eat some garlic on a regular basis.

The Iowa Women's Study also found a strong link between high garlic consumption and a 50 percent reduction in colon cancer risk. ^viii

Heart benefits and more. . .

 It is a natural blood thinner known for preventing plaque build-up linked to heart disease, stroke, and blood clots. It can lower blood pressure five to eight percent, and it may lead to better outcomes after a heart attack.

Studies show garlic may even help prevent colds.

 In test tubes, garlic killed roundworms, the most common intestinal parasite. Researchers don't yet know if it kills parasites in people.

Gobbles up microbes that cause cancer

Allicin, a major constituent of garlic, is strongly anti-pathogenic – meaning it gobbles up bacteria, viruses, yeasts, and intestinal parasites.

Helicobacter pylori (H. pylori), also called Campylobacter, is a stealth bacteria found in the stomach lining of about two-thirds of the world population. It's heavily linked to stomach cancer and ulcers.

Allicin may help stomp out H. pylori, which may be why the stats quoted earlier in this article show garlic is so beneficial for those at high risk of stomach cancer.

Garlic enhances your immune system. It can bind to breast cell receptor sites, thereby denying those sites to cancer agents. It boosts DNA repair, reduces cell proliferation, and induces natural cell death (cancer cells, as you know, tend to be immune to natural cell death. Garlic may help set them right).

Garlic and other members of the Allium family (like its cousin’s onion, shallots, and chives) contain flavonoids and phenols – natural plant chemicals that may keep damaged cells from advancing to cancer.

Garlic is a potent antioxidant and anti-inflammatory that boasts high amounts of vitamin C.

How to stake your claim
to garlic's anti-cancer benefits

The secret of claiming garlic's anti-cancer benefits is this: Eat it raw – and crush it before eating!

Use fresh, chopped, or squeezed garlic to get maximum therapeutic benefit. Cooking reduces its enzymatic action (as with most foods). And according to our sources, many garlic supplements are of little use.

Garlic contains both alliin and an enzyme called allinase. When crushed, they mix to create allicin, believed to be the substance behind garlic's health benefits.

If you cook garlic, chop it and wait 10 minutes before cooking – allowing the enzymes to work and (presumably) maintain most of its benefits.

9 ways to eat raw garlic every day

A clove of garlic a day may be just as good as the proverbial apple a day.

But many people have trouble eating garlic straight up. It has the potential to cause GI distress, especially if taken raw on an empty stomach.

o    Homemade Salsa. Make it from fresh or canned tomatoes with tons of raw garlic and onions, drizzled with olive oil. Drench eggs, fish, chicken breasts, or even salads with it. Yum!

o    Salad Dressing.  Make homemade vinaigrette in less than five minutes. Use 2/3 cup of cold-pressed olive oil, 1/3 cup of balsamic vinegar, herbs of your choosing (oregano, basil, etc.), and a few cloves of chopped garlic. Voilà! Healthier, better, and less expensive than any store-bought dressing money can buy. My favorite recipe uses red wine vinegar instead of balsamic, and spicy mustard for flavour. Add salt and pepper to taste.

o    Lacto-fermented. Cut down raw garlic's spicy bite by fermenting it in salt brine. Cold processing keeps the beneficial enzymes and bacteria alive and kicking.

o    Stir into your cooked veggies, just before serving. Add minced garlic for extra flavour and nutrition, without cooking it in.

o    Add to mashed potatoes. Garlic + butter + potatoes = delicious. First make your mashed potatoes, then mix butter in. When it's slightly cooled, plop some minced garlic on top. Takes away the blandness of potatoes in a hurry.

o    Guacamole. Garlic loses its bite when you mix it with the healthy fat of avocado.

o    Bruschetta. Crush a clove of garlic with the blade of a knife and spread it on crusty toasted bread, pile on raw chopped tomatoes, and drizzle with olive oil and salt. (Eat in moderation, because bread metabolizes as sugar.)

o    Classic pesto. Combine pine nuts, basil, garlic, olive oil, lemon and Parmesan cheese for a tasty treat that can be added to eggs and bean salads, or spread over meats or chicken breasts.

o    Hummus. Homemade outclasses store-bought any old time… You do need a food processor or Vita-Mix for smoothness. Make with chickpeas, raw garlic, lemon, and a couple of other ingredients. This is a great vegetable dip.

Certain people should not eat too much garlic!

DON'T use garlic liberally if you're on a blood thinner, about to have surgery, or about to have a baby. This subject comes up again and again because so many foods and supplements act as blood thinners. I say work with your doctor to thin your blood with the foods and supplements, and get the medications out of your life.

Garlic can interact with certain other medications. Check with your doctor if you're on medications for TB, HIV/AIDS, or are taking birth control pills, or cyclosporine. Be aware that Advil, Motrin, Aleve, or other non-steroidal anti-inflammatory drugs are blood thinners so the advice above is relevant.

Garlic can cause stomach upset, so start slowly and eat it with other foods.