The Mineral, Magnesium, Is A Mandatory Addition To Any Supplement Protocol
First a little background on the importance of the mineral magnesium. I’m almost 52 and I’ve taken magnesium since I was 29, that’s 23 years. The only other supplements I’ve taken this long are digestive enzymes and NAC. These three supplements are that important. This mineral is found in almost every cell in the body, with the majority of it being stored in the bones. Magnesium is a helper molecule, called a cofactor, and is needed in more than 300 enzymes actions. These reactions coordinate vital biochemical processes in the body including:
- The transportation of calcium and potassium into the cell, a process that is important for optimal muscle, nerve, and heart health.
- The creation of protein from individual amino acids.
- Facilitating proper muscle and nerve function.
- The proper regulation of blood sugar, and blood pressure.
- The building of strong bones.
- It’s a mandatory requirement for the synthesis of ATP, our energy molecule.
- It’s a mandatory requirement for the synthesis of DNA, and RNA, our genetic molecules.
- It’s a mandatory requirement for the synthesis of glutathione, one of our most important antioxidants.
The 5 Little-Known Facts About Magnesium:
- It is estimated that upwards of 50% of the world’s population are not getting enough magnesium in their diet and/or are magnesium deficient. I believe it’s more like 80%. Low mineral magnesium levels are associated with the development or progression every disease, including cancer, diabetes, Parkinson’s, all forms of autoimmune disease, and all forms of heart disease.
- Magnesium helps to make chlorophyll green in the same way iron makes blood red.
- All the enzymes that metabolize Vitamin D require Magnesium. Magnesium helps to convert vitamin D into a form our body can utilize.
- The average American gets 3.7% of their daily intake of magnesium from drinking coffee.
- Studies have shown that increased magnesium levels possess anti-aging benefits. These benefits include increased turnover of collagen (decreased wrinkles, healthier ligaments, tendons and cartilage), improved neuromuscular, cardiovascular and kidney function. The consequences of magnesium deficiency as we age can contribute to immune-suppression, decrease in muscle mass, centralization of the fat mass, osteoporosis, increase blood sugar, increases triglycerides and cholesterol, heart disease, and disturbances in mood and mental performance.
The Root Cause Protocol by Morley Robbins (aka. “Magnesium Man”).
Grateful acknowledgement is given to Mr. Robbins for my reproducing his magnesium protocol on this post.
Therefore, each of the STOP & START steps in The Root Cause Protocol are designed to increase Ceruloplasmin (Cp), which in it’s simplest form, is a “copper transport” mechanism.
The Root Cause Protocol
- STOP Vitamin-D ONLY Supplements (Supplemental “vitamin”-D KILLS Liver Retinol that is needed for Cp) More on Vitamin/Hormone-D…
- STOP Calcium Supplements! (Ca BLOCKS Magnesium & Iron absorption)
- STOP Iron Supplements! (Iron, or Fe SHUTS DOWN Copper metabolism) More on Iron Toxicity…
- STOP Ascorbic Acid (Ascorbic Acid disrupts the Copper < > Cp bond)
- STOP High Fructose Corn Syrup (HFCS) & Synthetic Sugars (HFCS Lowers Liver Copper & Raises Liver Iron)
- STOP LOW Fat Diet (Saturated Fat is needed for proper Copper absorption)
- STOP Using Industrialized, “Heart Healthy” Omega-6 Oils! (e.g. Soybean, Corn, Canola Oils)
- STOP Using products with Fluoride (toothpaste, bottled water, etc.)
- STOP Taking “Drugstore” Multivitamins & Pre-natals (They contain the first four items above, plus trace amounts of fluoride)
- STOP Using Citrate in Foods & Supplements (e.g. “Natural Calm”)
- STOP Using Colloidal Silver as an Antibiotic (It lowers Copper status in the body! Nanonized Silver is ok)
- START Magnesium (Mg) supplements (Jigsaw Mag SRT, Pure Encaps Mag Glycinate, Mag Oil, etc. See Magnesium Supplement Recommendations) to lower Adrenocorticotropic hormone (ACTH) & Cortisol. (Dose: 5 mg/lb or 10 mg/kg body weight. Be mindful of the Mg cofactors: B6, Boron, and Bicarbonate.
- START taking the Adrenal Cocktail (4oz fresh orange juice, 1/4 tsp Cream of Tartar* and 1/4 tsp sea salt) at 10am and 2pm on an empty stomach to balance electrolytes. *I personally recommend potassium bicarbonate in place of cream of tartar – Dr. Ettinger
- START Cod Liver Oil supplements (1 tsp Nordic Naturals Arctic or 1 tsp Rosita) for Retinol, animal based Vitamin A.
- START Whole Food Vitamin C supplements* (Innate Response tablets or Pure Radiance Synergy powder: 400 – 800 mg/day (Key source of Copper). *camu camu or amla powder can also be substituted – Dr. Ettinger
- START Using Mother Nature sources for B Vitamins:
– take ½ tsp of Bee Pollen
– take 1 – 2 tsp of Rice Bran (be sure to take AWAY FROM other foods)
– eat 4 – 6 ounces of Beef Liver weekly
(research shows that several B vitamins are KEY for Cp production. Please get these as noted above:) B2 (Riboflavin) – Key for Cu/Fe regulation in the liver; B5 (Pantothenate) – Supports the production of Vitamin C; B7 (Biotin) – Key for Cu/Fe regulation in the liver.
- START Using Silica* (Diatomaceous Earth) that stimulates an increase in Cp! (Start with 1 tsp in water at the start or end of the day, and work up to 3 tsp [1 Tbs] each day.) * RegeneMax by Xymogen or BioSil are my favorite sources for silica – Dr. Ettinger
- START Boron (1 – 3 mg/day, or add 1 Tbs borax to magnesium baths) – aids in Synthesis of Cp, and regulation of Fe.
- START Taurine (500 – 1,000 mg/day) Supports liver copper metabolism
- START Ancestral Diet (HIGH Fat & Protein/LOW Carb) Good for Copper absorption. Dr. Ettinger’s Paleo Workbook
- START Iodine (PREREQUISITE: Mg RBC & Se RBC need to be optimal) Until then, add Iodine rich foods like kelp, seaweeds, scallops, cod, eggs, cranberries, etc. to the diet.
Additional Factors to Consider regarding Ceruloplasmin (Cp):
- Chlorinated water is hard on Copper & Magnesium, thus is hard on Cp production.
- High dose Zinc supplements BLOCK Copper absorption, which reduces Cp production.
- Molybdenum is known to chelate Copper and BLOCK Ceruloplasmin production.
- Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride external link disclaimer. Washington, DC: National Academy Press, 1997.
- Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.
- Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.
- Ayuk J.; Gittoes N.J. (Mar 2014). “Contemporary view of the clinical relevance of magnesium homeostasis”. Annals of Clinical Biochemistry 51 (2): 179–88. doi:10.1177/0004563213517628.
- Maybe It’s Your Magnesium Level”. The United States Department of Agriculture. September 2008.
- The relationship between magnesium and calciotropic hormones. Magnes Res. 1995 Mar; 8(1):77-84. Zofková I, Kancheva RL.
- Dietary Magnesium Intake in a National Sample of U.S. Adults. J. Nutr. September 1, 2003. vol. 133 no. 9 2879-2882
- Magnesium and aging. II. Clinical data: Etiological mechanisms and pathophysiological consequences of magnesium deficit in the elderly. Magnesium Research (1993) 6, 4, 379-394 Review paper. J. Durlach, et.al.
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Wow. I am continually awed by ‘science’- how facts deemed as gold standard one year, are debunked the next. I was hooked by the line “STOP vit-D only supplements” and clicked on the link you provided.
I did not know that vit D is actually a hormone vs a vitamin. This is one of three supplements I now regularly take (alongside selenium & vit C). When I was diagnosed with breast cancer in 2012 both my ND recommended vit D supplementation as did my MD (although MDs know little about nutrition/supplements!). Both indicated that people with cancer have low D levels and conversely, upping the levels is an anticarcinogenic protocol?
Now reading that hormone D deficiency is actually a Mg deficiency has me wanting to buy a Mg supplement today.
Until next year, when this may be debunked?
Thank-you for your article.
Vitamin D made in the epidermis of your skin via UVB light is the best way to get it. Made this way it’s naturally sulfated, supplements are not. I would only recommend supplements if you live in a northerly latitude. B12 is also best when gotten naturally, from red meat. It’s a photoreceptor and needs light for best utilization. Thank you for the comment. Dr. Marcus Ettinger
Is any different to take any kind of mg?
Magnesium can be more targeted for specific purposes depending on what it is bound to. Google would be good for that type of research.
Such a great write up! You got me hooked and I’ve never looked back. I know Magnesium has helped me sleep better and I definitely feel more muscle recovery when I make sure to eat Magnesium enriched foods as well. Thank you Dr. Ettinger!