A sensory experience in your bath
MAGNESIUM UNIVERSITY
Learn about the benefits of magnesium
LEARN ABOUT MAGNEISUM
Magnesium is one of the most essential minerals for the body, involved in a wide range of functions.
It accounts to more than 300 enzymes needed to help the body carry out chemical reactions in building strong and healthy bones, helping the function of our nervous system, regulating blood sugars, blood pressure and aiding in better sleep and better mental health.
Our body's Magnesium reserves are easily depleted under stress, sweating and alcohol consumption and most people are deficient in magnesium due to this.
Magnesium is difficult to absorb orally due to lack of magnesium bioavailability in soils when foods are planted, so boosting magnesium levels through the skin can help to conserve stocks within the body.
MAGNESIUM BENEFITS
Magnesium benefits explained..
Magnesium helps regulate heart rhythm, blood pressure, and overall cardiovascular health
Eases muscle cramps & spasms
Magnesium helps muscles relax, making it crucial for athletes or anyone prone to cramps.
Reduces stress & anxiety
Magnesium plays a role in regulating neurotransmitters that influence mood, helping to ease stress and promote relaxation.
Improves sleep quality
Magnesium aids in the production of melatonin, the hormone responsible for sleep-wake cycles, promoting restful sleep.
Bone health
It works in conjunction with calcium to support bone structure and prevent osteoporosis.
Ensuring adequate magnesium intake can improve everything from muscle health to sleep quality, making it a must-have mineral for overall wellness.
HOW TO KNOW YOUR MAGNESIUM DEFICIENT?
MAGNESIUM DEFICIENCY
Magnesium deficiency is more common than many people realize. Approximately 50-70% of individuals in western countries don’t meet the recommended daily intake, but because early signs can be subtle, it often goes undiagnosed
01
Fatigue and weakness
Magnesium is vital for energy production, and low levels can lead to persistent fatigue and muscle weakness.
02
Muscle cramps and spasms
A deficiency can lead to frequent cramps, spasms, and muscle twitches, especially after exercise.
03
Mood swings and anxiety
Magnesium impacts neurotransmitter function. Low levels can lead to irritability, mood changes, and increased anxiety.
04
Sleep disturbances
Magnesium plays a role in relaxation and melatonin production. Deficiency may lead to insomnia or restless sleep.
05
Numbness or tingling
Magnesium is critical for nerve function. Deficiency may cause strange sensations like numbness or tingling.
06
Headache and migranes
Many studies have linked frequent headaches or migraines to low magnesium levels.
07
Irregular heartbeat
Low magnesium can disrupt heart function, causing palpitations or irregular heart rhythms.
DIAGNOSIS
While a simple blood test can check magnesium levels, it’s often not the most reliable because only 1% of the body's magnesium is in the bloodstream. A more accurate test is the RBC magnesium test, which measures magnesium inside red blood cells, reflecting long-term levels.
Takeaway: If you're experiencing these symptoms, consult a healthcare provider. Deficiency can be improved through dietary changes, supplements, or transdermal magnesium therapy.
DIAGNOSIS
Chronic fatigue, muscle cramps & spasms
Difficulty sleeping
Numbness or
tingling in
extremities
EARLY SIGNS OF MAGNESIUM DEFICIENCY
It's essential to recognize the early signs of magnesium deficiency before it leads to more severe health issues. The body depends on magnesium for over 300 biochemical reactions, affecting almost every function, from muscle health to mental well-being.
Irritability and mood swings
Frequent headaches or migraines
These early signs often go unrecognized, but they are indicators that your body may need more magnesium. If you notice these symptoms, consider increasing your intake of magnesium through transdermal magnesium therapy and eating magnesium-rich foods
What is Transdermal Magnesium Therapy?
Transdermal Magnesium Therapy involves absorbing magnesium through the skin, bypassing the digestive system. This method is especially helpful for people who have digestive issues or difficulty absorbing magnesium from oral supplements.
How It Works
Application - Magnesium can be applied via oils, lotions, or bath salts, which absorb through the skin’s pores.
Absorption - Unlike oral supplements, which go through digestion, transdermal magnesium enters directly into the bloodstream, potentially providing faster relief.
Benefits
Higher absorption rates: Especially useful for individuals with low stomach acid or gastrointestinal issues.
Muscle recovery: Transdermal magnesium is commonly used for soothing sore muscles, as it helps relax them.
Stress relief: Magnesium is calming for the nervous system. When applied topically, it can help ease tension and stress.
Transdermal magnesium therapy is an effective and efficient way to boost magnesium levels, especially when oral supplements aren’t well tolerated.
WHY WE ADD BICARBONATE SODA TO OUR MAGNESIUM BATH SALTS
At Byholisticlee, we believe in creating the ultimate sensory experience for our users, and that's why we incorporate bicarbonate soda into our magnesium bath salts. This powerful combination not only enhances the bathing experience but also offers a multitude of health benefits.
Here’s a closer look at why bicarbonate soda is an essential ingredient in our magnesium bath salts
01
Enhances mineral absorption
Bicarbonate soda helps improve the solubility of magnesium, making it easier for the skin to absorb. When dissolved in water, bicarbonate creates a more favorable environment for magnesium ions to penetrate the skin, allowing for deeper and more effective transdermal absorption.
02
Balances pH levels
Bicarbonate is a natural alkalizer that helps maintain the skin’s pH balance. A balanced pH is essential for healthy skin, as it supports the skin's protective barrier and promotes overall skin health. By adding bicarbonate soda, we help create a soothing environment that can reduce irritation and enhance the skin's natural glow.
03
Supports detoxification
Bicarbonate aids the body’s natural detoxification processes by helping to neutralize acids and toxins. When added to bath salts, it supports the skin’s role in eliminating waste and impurities, contributing to an overall sense of well-being. This detoxifying effect can leave you feeling refreshed and revitalized.
04
Soothes skin irritations
Bicarbonate is known for its soothing properties and can help alleviate skin irritations, including rashes and itching. When used in a bath, it can provide relief from conditions like eczema or psoriasis, making it an excellent addition for those with sensitive skin.
05
Improves hydration
Bicarbonate can enhance the skin's ability to retain moisture, promoting hydration. This is especially beneficial in bath salts, as it helps to prevent dryness and keeps the skin feeling soft and supple after bathing.
06
Aids in muscle recovery
Bicarbonate soda has been shown to help reduce lactic acid buildup in muscles, which can alleviate soreness after physical activity. When combined with magnesium, known for its muscle-relaxing properties, it creates an ideal solution for post-workout recovery, allowing you to soak your aches away.
Adding bicarbonate soda to our magnesium bath salts amplifies the benefits of both ingredients, creating a holistic bathing experience that supports relaxation, detoxification, and skin health. This powerful combination allows you to fully embrace self-care while promoting overall wellness. With our magnesium bath salts enriched with bicarbonate soda, you can immerse yourself in a cosmic haven of tranquility and rejuvenation.
WHY DO I FEEL TINGLING IN THE BATH?
WHY DO I FEEL TINGLING IN THE BATH WHEN USING MAGNESIUM FLAKES?
When using magnesium transdermally (through the skin), it’s common to experience a tingling or slight stinging sensation. While this is generally harmless, it’s worth understanding why this happens.
01
Low magnesium levels
If your magnesium levels are low, your skin may react more strongly when the mineral is applied. Tingling could be a sign that your body is absorbing the magnesium it needs, which may be more intense in individuals with a significant deficiency. – If it tingles, this is a good sign that you’re getting adequate magnesium through your skin
02
Magnesium molecule size
Magnesium is a relatively large molecule. When applied to the skin, it’s absorbed fairly quickly into your body, and this fast absorption can cause a slight tingling sensation. The skin may react to the presence of the larger molecules, especially if it's not used to transdermal magnesium therapy.
03
Amount of magnesium applied
Using a large amount of magnesium oil or spray in one area can also trigger tingling. It’s important to spread the product evenly across different areas to avoid overstimulating a single part of your skin.
04
Skin type
Dry or broken skin is more sensitive, and applying magnesium on these areas can increase the tingling sensation. This is because the skin’s protective barrier is compromised, allowing the magnesium to penetrate more deeply and quickly.
05
Dirty bath
Believe it or not, taking a bath in a tub that hasn’t been properly cleaned can lead to skin irritation and discomfort. Any residual dirt, grime, or cleaning products left in the bath can mix with the water and get into intimate areas, causing aggravation. Even if the water looks clear, tiny particles of dirt can still linger, making their way to parts of the body they have no business going into.
To ensure a soothing and relaxing bath experience, always clean your bathtub thoroughly before running your bath. If you’ve used harsh chemical cleaning agents, make sure to rinse them away thoroughly to avoid skin reactions.
NATURAL ANTIBACTERIAL CLEANING RECIPES FOR YOUR BATH
Below are some simple DIY recipes that use ingredients you likely already have at home. These natural cleaners are not only antibacterial but also gentle on your skin and the environment.
Apple Cider Vinegar & Bicarbonate Soda Cleaner
This is a classic natural cleaner that works well to remove grime, bacteria, and even hard water stains.
Ingredients:
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1 cup apple cider vinegar
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1/4 cup bicarbonate soda
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5–10 drops of tea tree or lavender essential oil (optional for added antibacterial properties and fragrance)
Instructions:
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Pour the apple cider vinegar over the surface of your bath.
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Sprinkle the bicarbonate soda on top.
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Let it sit for 5–10 minutes to allow the mixture to fizz and lift dirt.
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Scrub the bath using a sponge or a cloth, focusing on any areas with soap scum or stains.
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Rinse thoroughly with warm water.
The addition of essential oils like tea tree or lavender gives an extra antibacterial boost and leaves a fresh scent.
Lemon & Bicarbonate Soda Scrub
Lemon juice is a natural antibacterial and antifungal agent, while bicarbonate soda acts as a gentle abrasive to remove dirt and stains.
Ingredients:
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1/2 cup bicarbonate soda
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Juice of 1 lemon
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10 drops of tea tree essential oil (optional for extra antibacterial power)
Instructions:
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Mix the bicarbonate soda and lemon juice into a paste.
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Apply the paste to your bath and scrub gently with a cloth or sponge.
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Allow the paste to sit for 5–10 minutes, then rinse with warm water
The lemon's acidity helps cut through grime and leaves the bath with a clean, fresh scent.
Diluting Store Bought Cleaning Solutions
If for any reason you need to use a store-bought cleaning solution, it's essential to dilute it properly to avoid leaving behind any harsh chemicals that could cause skin irritation or infections.
Here’s a basic dilution ratio to follow:
Dilution Ratio:
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1 part cleaning solution to 4 parts water.
For example:
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If you use 1 cup of cleaning solution, dilute it with 4 cups of water.
Instructions:
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Apply the diluted cleaning solution to your bath.
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Scrub gently with a sponge or cloth.
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Rinse the bath thoroughly with plenty of water to ensure no chemical residues remain.
Diluting strong cleaning agents helps minimize the risk of skin irritation and infections caused by leftover chemical residue. By rinsing thoroughly after using any store-bought solutions, you protect yourself from unnecessary exposure to harsh substances, ensuring your bath is not only clean but safe for your skin.
HOW TO REDUCE THE
TINGLING SENSATION
While the tingling isn’t usually a cause for concern, it can be uncomfortable. Here are some tips to minimize the sensation: Apply a Small Amount: Start by applying a small amount of magnesium to a specific area and massage it in thoroughly. Gradually increase the amount as your skin adjusts.
Applying magnesium after a warm shower can help reduce tingling since your pores will be more open, allowing the magnesium to be absorbed more easily.
Rotate where you apply the magnesium to avoid overstimulation of a single area, which can increase the sensation.
Consider using magnesium flakes, creams, or body butter as they tend to be gentler on the skin and cause less tingling.
MAGNESIUM SALT VS EPSOM SALT
Both magnesium flakes and Epsom salt are popular for therapeutic baths, but they have different compositions and benefits
EPSOM SALT -MAGNESIUM SULFATE
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Benefits: Epsom salt is widely used for relieving muscle pain and promoting detoxification. It’s cost-effective and available in most stores.
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Absorption: While it provides temporary muscle relief, Epsom salt is not as effective for raising long-term magnesium levels.
MAGNESIUM FLAKES - MAGNESIUM CHLORIDE
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Benefits: Magnesium flakes are more easily absorbed by the skin and are ideal for replenishing the body’s magnesium levels. They are great for deep relaxation and general wellness.
WHICH IS BETTER?
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For muscle soreness or short-term pain relief, Epsom salt may suffice.
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For raising magnesium levels or ongoing relaxation, magnesium flakes are superior due to their higher bioavailability.
STRESS & ANXIETY
MAGNESIUM DEFICIENCY
STRESS & ANXIETY
Magnesium plays a significant role in managing the body's stress response. A deficiency can contribute to anxiety and exacerbate feelings of stress.
How Magnesium Helps with Stress:
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Regulates cortisol levels: Magnesium helps balance cortisol, the stress hormone, preventing spikes that lead to anxiety.
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Improves mood: Magnesium aids in the production of serotonin, a neurotransmitter that promotes feelings of well-being.
Depletion Due to Stress:
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Stress depletes magnesium, creating a vicious cycle of increased stress and lower magnesium levels. Boosting magnesium, especially through transdermal therapy, can help break this cycle and restore balance.
Takeaway:
If you’re experiencing chronic stress or anxiety, increasing your magnesium intake can help your body manage stress better and improve overall emotional well-being.
TYPES OF MAGNESIUM
WHICH IS BEST?
Different forms of magnesium have different benefits. Here’s a breakdown of some of the most common types:
Best for transdermal application (lotions, oils, bath salts) and rapid absorption. Ideal for general magnesium replenishment.
Highly bioavailable and effective for boosting magnesium levels, especially for those with digestive issues.
Often used to promote relaxation and better sleep, magnesium glycinate is gentler on the stomach than other forms.
A common supplement form, though less absorbable than other types.
Visit Your Doctor
The most reliable way to check your magnesium levels is by visiting a healthcare professional. Your doctor can arrange for a blood test to determine your magnesium status. Typically, this involves a serum magnesium test, which measures the magnesium circulating in your bloodstream.
However, it's worth noting that serum tests may not always provide a complete picture since only about 1% of your body’s total magnesium is found in the blood. For a more accurate reading, your doctor may recommend an RBC (red blood cell) magnesium test, which measures magnesium inside your red blood cells and offers a better insight into your magnesium levels over time.
Alternative Testing Methods
If visiting a doctor is not feasible due to health issues or appointment availability, you can consider using home testing kits. Many medically accredited labs offer magnesium test kits that can be taken at home. These usually involve sending a small sample of blood, urine, or hair to a lab for analysis. Make sure to choose a reputable lab to ensure accurate results.
Serum Magnesium Test:
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Serum Magnesium Test: The most commonly used test, though it may not reflect the full picture of your magnesium stores.
RBC Magnesium Test:
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A more accurate test for long-term magnesium levels, as it measures magnesium within red blood cells.
Urine or Hair Analysis:
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Less commonly used, but these tests can show how your magnesium levels have fluctuated over time.
OTHER MAGNESIUM TESTS
How to test – A recommendation by: Dr. Mark Sircus – Transdermal Magnesium Therapy
Total Red Cell Magnesium.
The results of this test are less variable than serum measurements, but it may still not adequately reflect total body magnesium status in health and disease. This test measures the amount of the mineral magnesium inside the red blood cells. However, total red blood cell magnesium levels are not as accurate a measurement of tissue levels as the ionized magnesium test.
Ionized Magnesium.
The blood ionized magnesium test correlates well with intracellular free magnesium levels. Dr. Carolyn Dean favors the blood ionized magnesium test saying it is a very refined procedure backed by results on many thousands of patients and information about it has been published in prestigious journals.
Intracellular Free Magnesium.
Nuclear magnetic resonance (NMR) spectroscopy is another way to test for magnesium but is impractical because of the cost and the lack of routine availability.
Sublingual Magnesium Assay.
The Buccal cell smear test or “Exatest” is a safe, non-invasive test that accurately measures the minerals inside cells. This is a test used, for example, during cardiac surgery to determine cellular magnesium levels. A doctor painlessly collects a sample from under your tongue and affixes it to a slide. The slide is then sent to IntraCellular Diagnostics, Inc. For analysis.
Magnesium Loading Test.
This test measures urinary magnesium excretion in response to a loading dose of magnesium. Although inconvenient to perform, this test has successfully identified individuals with even mild degrees of magnesium deficiency. It has been considered an accurate test when renal function is normal.
The Impact of Magnesium on Calcium Regulation.
It’s important to understand that low magnesium levels can also disrupt your body’s ability to regulate calcium. Magnesium works closely with parathyroid hormone (produced by the thyroid gland) and Vitamin D to balance calcium levels in the body. A magnesium deficiency can affect calcium absorption, leading to potential issues with bone health and other bodily functions
OTHER WAYS TO INCREASE YOUR MAGNESIUM LEVELS
While transdermal magnesium therapy is an effective way to boost your magnesium levels, there are other natural methods to ensure you're meeting your daily magnesium needs. One of the best ways is through a well-balanced diet that includes foods rich in magnesium. Below is a breakdown of both vegan and non-vegan sources that are high in magnesium.
Vegan Sources of Magnesium
Plant-based foods are excellent sources of magnesium, making it easy for those following a vegan or vegetarian diet to reach their recommended daily intake.
Leafy Greens and Vegetables:
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Kale: Contains about 24 mg per cup (raw) and is also packed with other essential nutrients.
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Swiss Chard: Provides about 150 mg of magnesium per cooked cup.
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Beet Greens (1 cup cooked): Provides about 98 mg of magnesium.
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Edamame (1 cup cooked): Provides about 99 mg of magnesium.
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Acorn Squash (1 cup cooked): Provides about 88 mg of magnesium.
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Collard Greens (1 cup cooked): Provides about 40 mg of magnesium.
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Artichokes (1 medium, cooked): Provides about 50 mg of magnesium.
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Okra (1 cup cooked): Provides about 47 mg of magnesium.
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Peas (1 cup cooked): Provides about 62 mg of magnesium.
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Zucchini (1 cup cooked): Provides about 24 mg of magnesium.
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Pumpkin (1 cup cooked): Provides about 22 mg of magnesium.
Nuts and Seeds
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Pumpkin Seeds: Just 1 ounce of pumpkin seeds offers about 150 mg of magnesium. They are also loaded with antioxidants.
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Almonds: One ounce provides around 75 mg of magnesium and is also a great source of protein.
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Cashews: Contain about 83 mg of magnesium per ounce, making them a filling snack option.
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Chia Seeds: Packed with 95 mg of magnesium per ounce, these seeds are also rich in fiber and omega-3s.
Legumes
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Black Beans: A single cup of cooked black beans provides about 120 mg of magnesium.
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Lentils: Offer around 71 mg of magnesium per cooked cup, making them a hearty addition to any meal.
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Chickpeas: Contain approximately 78 mg of magnesium per cooked cup and are versatile in dishes like hummus and stews.
Whole Grains
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Quinoa: A gluten-free grain, quinoa has about 118 mg of magnesium per cooked cup. It's also a complete protein.
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Brown Rice: Provides around 84 mg of magnesium per cooked cup and is a great side for any meal.
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Oats: One cup of oatmeal contains about 57 mg of magnesium, making it a nutritious breakfast option.
Fruits
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Bananas: A medium banana contains around 32 mg of magnesium, in addition to potassium and fibre. – A large can provide 37 mg of magnesium.
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Avocados: A whole avocado offers about 58 mg of magnesium, along with heart-healthy fats.
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Figs: Dried figs contain around 50 mg of magnesium per serving, making them a great on-the-go snack.
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Dried Prunes (1 cup): Provides around 72 mg of magnesium
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Dried Apricots (1 cup): Provides around 71 mg of magnesium.
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Dates (1 cup): Provides around 50 mg of magnesium.
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Papaya (1 medium): Provides around 58 mg of magnesium.
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Raspberries (1 cup): Provides about 27 mg of magnesium.
Dark Chocolate
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Believe it or not, dark chocolate is a magnesium powerhouse, containing about 64 mg of magnesium per ounce (70-85% cacao). It’s a delicious way to sneak in more magnesium.
Non-Vegan Sources of Magnesium
For those who include animal products in their diet, there are also excellent sources of magnesium available.
Fish
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Mackerel: A 3-ounce serving of cooked mackerel contains approximately 82 mg of magnesium. It's also high in omega-3 fatty acids.
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Salmon: Wild-caught salmon provides around 26 mg per 3-ounce serving, along with high-quality protein and essential fats.
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Halibut: This fish is particularly rich in magnesium, with about 90 mg per 3-ounce serving.
Meat
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Beef: Grass-fed beef can contain around 20-25 mg of magnesium per 3-ounce serving, offering a good balance of protein and micronutrients.
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Chicken: While lower in magnesium compared to beef, a serving of chicken breast still provides about 22 mg of magnesium.
Dairy
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Yogurt: A cup of plain, low-fat yogurt contains about 47 mg of magnesium, along with probiotics for gut health.
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Milk: One cup of cow's milk contains approximately 24 mg of magnesium.
Shellfish
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Shrimp: A 3-ounce serving of shrimp contains about 30 mg of magnesium. It's also rich in selenium and iodine.
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Crab: Crab meat offers around 47 mg of magnesium per 3-ounce serving.
Magnesium-Rich Recipes and Tips
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Green Smoothies: Blend spinach, bananas, and avocado for a delicious magnesium-boosting smoothie.
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Salads with Seeds and Nuts: Add pumpkin seeds and almonds to your salads for an extra crunch and a magnesium boost.
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Grain Bowls: Quinoa topped with black beans, avocado, and a drizzle of olive oil creates a filling, magnesium-rich meal.
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Fish Dinners: Enjoy salmon or mackerel with a side of leafy greens and brown rice to cover multiple magnesium-rich foods in one meal.
How to Optimize Magnesium Absorption
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Pair with Vitamin D and Calcium: Vitamin D helps your body absorb magnesium more efficiently. Foods rich in calcium like leafy greens, and fortified plant-based milks can also improve absorption.
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Limit Alcohol Intake: Alcohol depletes magnesium stores in the body, so it's best to limit consumption if you're working to increase magnesium levels.
Eating a well-balanced diet filled with both plant-based and non-vegan magnesium-rich foods can naturally support healthy magnesium levels. Whether you’re vegan, vegetarian, or omnivorous, there are plenty of options available to ensure you meet your magnesium needs through delicious, nutrient-dense foods.