As a supplement skeptic, I'm looking for guidance on magnesium intake.
I've read that we tend to absorb Mg less readily as we age, and that the only way to get adequate Mg is by rubbing Mg oil on the skin. The scientist in me is really skeptical about this approach, as I can't see how Mg ion would permeate the skin.
Anyone over 50 out there who has followed any Mg regimen and actually had their levels measured?
I am a scientist also and I question Mg 2+ ion absorption through the skin. Also, if you take a supplement, Mag oxide is horrible, use mag citrate or carbonates and take in low doses a couple times a day. Supposedly, mag levels as measured by conventional testing are of little use.
Dr RH Waring, School of Biosciences, University of Birmingham. B15 2TT, U.K. [email protected]
Protocol
Clinician in charge - Dr Sarah Nuttall, Department of Clinical Pharmacology,
Medical School, University of Birmingham
Scientist in charge - Dr Rosemary Waring, School of Biosciences, University of
Birmingham
Technician in charge - Mrs Liba Klovrza, School of Biosciences, University of
Birmingham
Recruitment
Subjects were recruited from the staff of the School of Biosciences, University of Birmingham. In
all, 19 subjects (10M, 9F) were recruited for the various aspects of the study. All were in good
health, and not on any current medication. No subject smoked more than 5 cigarettes/day or drank
more than 2 units of alcohol/day. The ages ranged from 24-64 years.
Analyses
Magnesium levels in blood and urine were measured by a flame photometric method using
magnesium nitrate as a reference standard. Sulfate was measured by anion-specific high pressure
liquid chromatography (hplc), calibrated with a turbidimetric method and with sodium sulfate
standards.
Results
After initial pilot studies, all volunteers took baths (temperatures 50-55�C) and stayed in the bath
for 12 minutes. They added varying amounts of magnesium sulfate (Epsom salts) to the bath
before entry and ensured that the salts were completely in solution.
Blood/Urine Samples
Blood samples were taken before the first bath, at 2h after the first bath and at 2h after the 7th
consecutive bath. Baths were taken daily at the same time for 7 days for the experiment. Urine
samples were collected before the first bath and then 2h after the first bath and at all subsequent
baths . Urine samples were also taken 24h after the last bath. All urine samples were corrected for
creatinine content.
Results
Magnesium
Magnesium levels in blood are very tightly controlled. Of 19 subjects, all except 3 showed a rise in
magnesium concentrations in plasma, though this was small in some cases. The values before the
first bath were, mean 104.68 � 20.76 ppm/ml; after the first bath the mean was 114.08 � 25.83
ppm/ml. Continuation of bathing for 7 days in all except 2 individuals gave a rise to a mean of
140.98 � 17.00ppm/ml. Prolonged soaking in Epsom salts therefore increases blood magnesium
concentrations. Measurement of magnesium levels in urine showed a rise from the control level,
mean 94.81 � 44.26 ppm/ml to 198.93 � 97.52 ppm/ml after the first bath. Those individuals where
the blood magnesium levels were not increased had correspondingly large increases in urinary
magnesium showing that the magnesium ions had crossed the skin barrier and had been excreted
via the kidney, presumably because the blood levels were already optimal. Generally, urinary
magnesium levels 24h after the first bath fell from the initial values found after day 1 (mean 118.
43 � 51.95) suggesting some retention of magnesium in tissues after bathing as blood levels were
still high.Measurement of magnesium levels in urine 24h after the 7th bath gave values almost back
to control levels.
Sulfate
Free inorganic sulfate levels in plasma rose in all subjects after bathing in Epsom salts (mean pre-
bath, 3.28 nmol/mg protein � 1.40, 2h after 1st
bath, mean 5.59 nmol/mg protein � 3.08). In some
individuals, the level post-bath reached > 9 nmol/mg protein. The plasma levels after 7 days
showed a mean of 3.57 nmol/mg protein � 1.70, lower than the peak value, suggesting that sulfate
stores in the body were being filled. Analysis of the urine samples again showed an increase in
sulfate concentrations (pre-bath mean 623.74 � 352.34 nmols/ml, 2h post bath 1093.30 � 388.79
nmoles/ml, 24h after 1st
bath 899.83 � 483.16 nmols/ml. Sulfate excretion in urine in some
individuals was only slightly higher after 7 days bathing than the pre-bath levels.
Other Factors
Gender Differences
Males had slightly higher levels of blood magnesium than females (109.0 � 14.4 ppm/ml v. 87.7 �
6.3 ppm/ml. Females had higher free plasma sulfate than males (3.26 � 0.86 nmol/mg. v. 2.54 �
0.53 nmol/ug) although these differences were not significant. The mean levels of both magnesium
and sulfate were almost identical for males and females after bathing.
Optimum Epsom Salt Levels
There was a wide individual variation in this parameter. However, all individuals had significant
rises in plasma magnesium and sulfate at a level of 1% Epsom salts .This equates to 1g
MgS04/100ml water; 600g Epsom salts/60 litres, the standard size UK bath taken in this project
(~15 US gallons). However, most volunteers had significantly raised Mg/S04 levels on baths with
400g MgS04 added. Above the 600g/bath level, volunteers complained that the water felt ‘soapy’.
Although this project did not specifically set out to answer the question of how frequently baths
should be taken, the results are consistent with saturation of the skin (and possibly the gut )
transporters .These proteins are not well understood or described but, at least for sulfate, they are
believed to be high affinity but low capacity.The values obtained suggest that most people would
find maximal benefit by bathing 2 or 3 times/ week, using 500-600g Epsom salts each time.
Other factors
No volunteer complained of any adverse effects, evem at MgSO4 levels of 2.5% . Possible effects
on the kidneys were tested by measuring urinary protein content. This did not change significantly,
whichever Epsom salt levels were used, over the 8-day period. Kidney damage is therefore not an
issue.
In other experiments using excised human skin, we found that sulfate does penetrate across the skin
barrier. This is quite rapid so probably involves a sulfate transporter protein. We did not see any
Mg penetration, but these experiments were conducted for a short time at only 37 degrees as
opposed to the 50 degree bath temperature.To check this, 2 volunteers wore ‘patches’ where solid
MgSO4 was applied directly to the skin and sealed with a waterproof plaster. Plasma/urine analysis
confirmed that both Mg and sulfate levels had increased so this is potentially a valuable way of
ensuring Epsom salts dosage if bathing is not available. Interestingly, both volunteers, who were
> 60 years old, commented without prompting that ‘rheumatic’ pains had disappeared.
Conclusion
Bathing in Epsom salts is a safe and easy way to increase sulfate and magnesium levels in the body.
I've used magnesium chloride which I buy from agricultural merchants who supply it to farmers to add to drinking water to calm their animals. Horse owners also use it for the same reasons.
If you are feeling tense and stressed a good long soak in a magnesium rich bath will have a noticeable effect are your stress levels.
I also use Recipe for Magnesium/Bicarbonate Water and take magnesium with most meals so I haven't ever only used transdermal magnesium. I've never bought/used magnesium oil. I find it becomes a super saturated solution if I leave the sealed bucket of magnesium chloride in the bathroom, so if you do decide to buy a 25kg sack you MUST keep the bulk store in a sealed container in the driest place you can find.
I have been using magnesium oil and I have found it quiet effective.
Please realize that the skin is very absorbant. If you are a scientist you will recoginize that more and more conventional medicines are being given in topical applications due to a decrease in absorption problems and due to nausea they may cause orally.
Magnesium is used in every nook and crevice of the body. It is involved in most metabolic processes and cellular activities so its no wonder that magnesium is readily absorbed. The body thrives on it.
I also use magnesium sulfate orally at times. www.iherb.com has a good product. Swansons vitamins has a good deal on mag. oil and sometimes 2 for the price of one. Also keep in mind that for some unknown reason the feet and lower legs are more absorbant thant some other parts of the body so it is recommended that it is applied in that location.
I highly recommed Dr Mark Sircus's book on Transdermal Magnesium
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Ted, could you tell me where you buy your 25kg magnesium from? I can only seem to find really expensive packs. Thank you for the great information by the way. Donna
I live in the UK and most suppliers of goods for small farmers, horse owners carry MAGNESIUM CHLORIDE (Dead Sea Salts) some also do the same size bag of Epsom Salts Magnesium SulphateCWG Country Stores are local to me but there are other similar type stores that also carry it.
Thanks all for a very illuminating thread..
Ted - I presume you know that Epsom salts (magnesium sulphate) are not hygroscopic, so much easier to store. Another potential issue with the chloride is its corrosive nature - due to its deliquescence.
I would prefer to go for the sulphate, even if more expensive.
Will be relaxing in an Epsom salt bath once or twice a week...
Quote:
Originally Posted by Ted_Hutchinson
I've used magnesium chloride which I buy from agricultural merchants who supply it to farmers to add to drinking water to calm their animals. Horse owners also use it for the same reasons.
If you are feeling tense and stressed a good long soak in a magnesium rich bath will have a noticeable effect are your stress levels.
I also use Recipe for Magnesium/Bicarbonate Water and take magnesium with most meals so I haven't ever only used transdermal magnesium. I've never bought/used magnesium oil. I find it becomes a super saturated solution if I leave the sealed bucket of magnesium chloride in the bathroom, so if you do decide to buy a 25kg sack you MUST keep the bulk store in a sealed container in the driest place you can find.
Thanks all for a very illuminating thread..
Ted - I presume you know that Epsom salts (magnesium sulphate) are not hygroscopic, so much easier to store.
Yes I should perhaps have mentioned that you will require a large bucket/barrel to decant the salt crystals into otherwise it will absorb water and turn itself into a super saturated solution.
I keep a sealed container in the bathroom and the bulk in a sealed container in the garage. While the bulk pack seems to remain fine the stuff in the bathroom (because it sometimes gets steamy) even though it's in a sealed container, still seems to go liquid. But as I'm chucking it into a bathtub of hot water it makes no difference to me.
I did have to learn the hard way about what happens if you leave Magnesium chloride in an opened sack without resealing it so it's airtight. Soggy mess on garage floor.
Magnesium absorption
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