You may be familiar with self-care regimens that include morning meditation, evening affirmations, HIIT classes—and a few weekly supplements for brain and immune health as recommended by a doctor.
But have you heard of magnesium bath tablets?
Dr. Tara Swart, a leading neuroscientist and author Source: Open your mind. change your life, She swears by her weekly bath that sprays magnesium tablets.
Magnesium is a highly recommended supplement for healthy aging, as natural levels decrease with age. But a capsule isn’t the only way to increase your magnesium intake. At least one study – looking at the effects of soaking in the Dead Sea, which has record high levels of magnesium salts – has shown that magnesium baths can reduce inflammation and joint pain. And it turns out you can replicate some of those healing effects at home.
“I can honestly say it’s been a while since I’ve done it,” Swart says good luckBathe in the mineral for 15 minutes at a time three to five days a week.
What are the benefits of magnesium?
Magnesium is an essential mineral found in many foods such as green leafy vegetables, seeds, seafood, milk and yogurt. The mineral protects the body from cardiovascular disease, regulates mood, improves immune health, and plays an important role in enzyme function. “It suppresses about 300 processes in the body, including sleep and mood,” Swart says. Magnesium deficiency can lead to a number of chronic conditions and puts people at risk for diabetes.
Magnesium also plays an important role in brain health.
“People who are low in magnesium are more likely to have depression,” Cara Bernstein, a registered dietitian and nutrition consultant at the Pritkin Long-Term Care Center, previously said. good luck. The mineral also helps with strong teeth, bones, and muscles, says Michelle Schoffro Cook, Ph.D., holistic nutritionist and author. Super powerful immunitySaid before good luck.
Moreover, experts have touted magnesium for its cortisol-lowering effects, which help reduce stress and promote optimal sleep quality.
Despite its many benefits, many people do not get enough of the mineral. “It helps us cope with stress, but when we’re stressed it’s habituated,” Swart says. “If you’re training for a marathon and you’re taking extra protein, you really need to supplement with magnesium because you can’t eat enough nuts and seeds and leafy greens at the rate it’s used to. When you’re stressed .”
The recommended dietary allowance for magnesium is between 400 and 420 milligrams for men and between 310 and 320 milligrams for women. Pregnant women are advised to increase their magnesium intake because a deficiency can affect fetal development and cause pregnancy complications.
Magnesium supplements
Eating a steady stream of magnesium-rich foods is the best way to increase your size while reducing stress and not losing it to begin with, says Bethany M. Doerfler, a clinical research nutritionist at Northwestern Medicine Digestive Health Center.
But oral supplementation may be necessary for people who are suspected of having a magnesium deficiency or need a laxative due to constipation. First, it is essential to consult with your doctor; Although it is difficult to have too much of the mineral, excess magnesium supplementation can cause irregular heart rhythms.
Magnesium tablets and Epsom salts
For those who don’t use magnesium supplements as a laxative and want to increase their intake, oral supplements may not be absorbed as effectively by the body, says Julia Sumpano, M.D., a registered dietitian at the Cleveland Clinic Center for Human Nutrition. She adds that oral supplements can travel faster through the bloodstream, which is why Swart prefers pills.
“Transdermal [through the skin] It has been noted that there is better absorption,” she says. “It doesn’t pass through the GI tract. Therefore, it is unlikely to have a laxative effect. Magnesium tablets, similar to salts, are made up of the mineral plus chloride and can be absorbed even faster in bath water.
However, long-term research is needed to recommend transdermal magnesium as an official treatment. A 2015 study found that transdermal magnesium spray may help fibromyalgia patients. Furthermore, a study conducted two decades ago concluded that transdermal magnesium can help replenish the mineral faster than an oral supplement in magnesium-deficient individuals. However, according to a 2017 paper in the currently published research Nutrients, a full description of that study is no longer available. This more recent analysis found that transdermal and topical magnesium—specifically magnesium-containing sprays, oils, and magnesium sulfate (Epsom salts)—may be absorbed into the skin faster than oral supplements, but the research is preliminary and not adequately tested. or long term. Doerfler echoes this sentiment and says magnesium can be absorbed into the skin, but there isn’t enough evidence to call it the superior method.
How to bathe in magnesium tablets?
However, Doerfler says that taking magnesium tablets in the bath for a short period of time poses no adverse risk and does not irritate the skin. “If your magnesium intake is low, the pills can improve absorption as well as relieve muscle pain and improve sleep,” she adds.
Ultimately, taking a bath with magnesium tablets or salts, which cost between $20 and $30, can offer a double bonus: As you soak up the mineral’s healing properties, you’ll promote relaxation. Swart says a warm bath helps release oxytocin, which can mimic a warm hug — a great way to reduce stress and calm the nervous system.
If you’d like to try the approach, Swart suggests using the label-recommended amount — usually one to three cups — of your choice of product in a 15-minute bath several times a week to feel the benefits.
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