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Magnesium (Mg)

Magnesium is an essential mineral in the body and one of the most important. Eating a healthy diet should give us all the nutrients we need to thrive, but often times children and adults are deficient. Consuming magnesium rich foods and even taking an epsom salt bath can help to boost magnesium levels and alleviate symptoms associated with deficiency in both children and adults.

Signs and conditions of Mg deficiency:

  • Anxiety

  • Agitation

  • ADHD

  • Osteoporosis

  • Migraines

  • Restless Legs Syndrome

  • Insomnia

  • Muscle spasms

  • High Blood Pressure

  • Type 2 Diabetes

Dietary sources of Mg:

  1. Halibut (170mg in ½ fillet)

  2. oat bran (220 mg in 1 cup)

  3. spinach (157 mg 1 cup cooked)

  4. almonds (247 mg in a cup)

  5. beans (120mg in a cup, varies with varieties)

  6. bananas (37 mg)

  7. Avocado (42 mg in 1 cup)

Epsom salt bath (Magnesium Sulfate): ½ cup to a cup of epsom salts in a warm bath. The magnesium will help improve sleep and decrease anxiety in children and adults. May also want to add Lavender or other essential oils.

Antibiotics. Anti-bacterial soap. Alcohol hand sanitizers. Antimicrobial tissues. Bugs are the enemy. Right?

Well, not really. Not all microbes are bad. Many microbes are good for us and without some of our symbiotic flora (the hundreds of types of bacteria that live in our digestive systems) we wouldn’t be as healthy. That’s why in my practice and for my family, I strive to harness the beneficial effects of good flora using probiotics. Good flora is essential for anyone with an autoimmune disease, skin conditions, Lyme Disease, constipation, diarrhea, pediatric health and more.

When I first broach the topic with patients, I’m often asked, “What are probiotics? How do I know which probiotics to take? I eat yogurt, do I still need to take a probiotic? Should my children be taking them?”

What are probiotics?

There is evidence that the gut microflora can impact the development of inflammation, cardiovascular disease, obesity and inflammatory bowel disease. Maintaining a healthy gut is essential to lifelong wellness. Probiotics are live organisms that can help balance the microflora in the gastrointestinal tract by preventing harmful bacteria from growing, aiding in digestion and boosting the immune system. For this reason, I especially recommend using probiotics after episodes of diarrhea, antibiotics and gastrointestinal illnesses like irritable bowel syndrome to help restore and balance gut flora.

How do I know which probiotics to take?

A good quality, high potency probiotic should contain a combination of live bugs such as Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum and/or Bifidobacterium infantis with the Colony Forming Units (CFU’s) in the billions, 5-100 Billion. After antibiotics and during acute episodes of diarrhea, I typically recommend 100+ billion CFU, whereas a maintenance dose for adults and for children would be closer to 5-12 Billion.

Is yogurt enough?

Probably not. Yogurt does not provide enough probiotics for most people. Most yogurts from the grocery store do not contain as many CFU’s as probiotic supplements, and some yogurts do not contain any. Yogurt also has a lot of sugar, which may weaken the immune system and feed other pathologic microbes like candida.

Should my children be taking them?

I’ve been giving my children probiotics since they were newborns and continue to give them probiotics on and off through the years as needed. In my practice, I recommend a probiotic to many if not all the children I see to improve their health. As a naturopathic doctor, I believe that gastrointestinal health begins in utero and continues to develop in the first 2 years of life. Probiotics can help prevent and treat a number of common childhood illnesses and complaints like allergies, constipation, colic and eczema.

Despite the recent growth in antibacterial consumer products, we now know that some microbes are good for us. In fact, balancing gut microbes can be essential to maintaining health. I hope this clarifies the mystery behind probiotics.

Take care and be in good health!