Many factors can contribute to eczema and psoriasis. Recent research suggests that magnesium deficiency may play a role. In this post, we'll explore the connection between magnesium and eczema or psoriasis, and provide tips for increasing your magnesium intake to potentially improve your skin health.

What is Magnesium and Why is it Important?

Magnesium is a mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It's also involved in the production of energy and the synthesis of DNA and proteins. Despite its importance, many people don't get enough magnesium in their diets, which can lead to a range of health problems, including eczema + psoriasis.

How is Magnesium Linked to Eczema + Psoriasis?

Magnesium is a mineral used by the body for many essential processes such as regulating blood sugar, helping muscle + nerve function, and supporting immune system health. Magnesium aids the body in turning food into energy. Magnesium is also beneficial for mental health, mood regulation, and a good night’s sleep. Studies indicate those taking magnesium supplements fall asleep faster and are less likely to suffer from depression and headaches.

For eczema + psoriasis sufferers, magnesium is all the more vital. Magnesium helps reduce inflammation, which is key for tackling skin conditions. The benefits of magnesium also relate to sleep and stress. Stress can cause eczema or psoriasis flare-ups. Magnesium may help reduce levels of the stress hormone, cortisol, which can improve eczema + psoriasis symptoms. Sleep is incredibly important, but even more so for skin condition sufferers. During sleep, our skin repairs and regenerates. 

While the exact cause of eczema is unknown, research suggests that magnesium deficiency may play a role in its development. Magnesium is involved in the production of enzymes that regulate inflammation in the body, and low levels of magnesium may contribute to chronic inflammation, which can worsen eczema symptoms. Increasing your magnesium intake through diet or supplements may help improve eczema symptoms and overall skin health.

Studies have shown magnesium in combination with sunlight can improve eczema + psoriasis symptoms. This is why many skin condition sufferers visit the Dead Sea.

Magnesium deficiency also increases the production of histamine. People with eczema or psoriasis are more likely to suffer from histamine Intolerance. Histamine levels are heightened in inflamed skin, so it likely plays a part in the development of these skin conditions. Therefore, lowering and managing histamine levels may be beneficial for eczema + psoriasis sufferers. 

Fat metabolism is also affected by magnesium deficiency. This causes changes to the skin’s protective barrier, which can irritate those of us with skin conditions. Fatty acids also provide moisture to the skin, so these changes can also lead to dry patches.

Ensuring you get enough magnesium will not cure eczema or psoriasis, but it may improve the symptoms of flare-ups and inflammation.

The recommended daily intake of magnesium is 270mg for women and 300mg for men. Magnesium is one of the most common nutritional deficiencies in the Western world. If you believe you may have a magnesium deficiency, this is something you should confirm with your doctor via a blood test. 

Symptoms of Magnesium deficiency:

• Sleeplessness

• Muscle Pain

• Anxiety

• Migraines

• Heart Palpitations

• Low Mood

How can you Increase your Magnesium Intake?

There are several ways to increase your magnesium intake, including incorporating magnesium-rich foods into your diet, such as leafy green vegetables, nuts, seeds, and whole grains. You can also take magnesium supplements, which are available in various forms, including capsules, tablets, and powders. It’s important to talk to your doctor before starting any new supplements, as they can interact with certain medications and may not be safe for everyone.

• Meat - According to recent studies, the magnesium content in meat may be higher than previously thought. Research has shown that beef, pork, and chicken all contain varying levels of magnesium. For example, a 3-ounce serving of beef contains around 22 mg of magnesium, while a 3-ounce serving of pork contains around 18 mg. Chicken is lower in magnesium content, with a 3-ounce serving containing around 15 mg. It's worth noting that the magnesium content can vary based on factors such as the animal's diet and the specific cut of meat. Grass-fed beef, for instance, may have higher levels of magnesium than conventionally-raised beef.
  

• Dark Chocolate- According to the USDA, a one-ounce serving of dark chocolate contains approximately 64 mg of magnesium, about 16% of the recommended daily intake. The amount of magnesium in chocolate can vary depending on the percentage of cocoa solids. The higher the percentage of cocoa solids, the higher the magnesium content. For example, a dark chocolate bar with 70% cocoa solids may contain up to 95 mg of magnesium per ounce.
  

• Leafy Greens - Some of the best leafy greens that are rich in magnesium include spinach, kale, collard greens, and beet greens. These greens are packed with nutrients and minerals, and they offer a range of health benefits. For instance, a cup of cooked spinach contains about 157 mg of magnesium, which is equivalent to approximately 40% of the recommended daily value for most adults.
  

• Whole Grains- The amount of magnesium in whole grains varies, but in general, they contain a significant amount of this essential mineral. Some of the most common whole grains with high magnesium content include:
  

  • Brown rice: 84 mg per cup

  • Quinoa: 118 mg per cup cooked

  • Whole wheat bread: 46 mg per two slices

  • Oats: 58 mg per cup.

  • Barley: 83 mg per cup

  • Bulgur: 75 mg of magnesium per cup

• Dairy Products- Most dairy products are a good source of magnesium, with different products containing varying amounts. For example, yogurt is an excellent source of magnesium, with one cup (245 grams) supplying approximately 23% of the recommended daily intake (RDI). Milk is also a good source, with one cup (240 mL) providing around 9% of the RDI. Cheese is lower in magnesium than other dairy products, with one ounce (28 grams) providing around 2% of the RDI. It's worth noting that not all dairy products are created equal when it comes to magnesium content. For example, low-fat dairy products contain slightly less magnesium compared to their full-fat counterparts. This is because magnesium is primarily found in the fat part of dairy products.

• Nuts- Some of the nuts that have the highest magnesium content include almonds, cashews, and Brazil nuts. Almonds, for example, are a great source of magnesium, with just one ounce providing around 20% of your recommended daily intake. Cashews are another great option, with one ounce providing around 12% of your recommended daily intake. Brazil nuts, while not as commonly consumed as almonds and cashews, are one of the richest dietary sources of magnesium, with just one ounce providing around 25% of your recommended daily intake. Other nuts that are also high in magnesium include hazelnuts, peanuts, and pistachios. If you are looking to increase your magnesium intake, incorporating a variety of different nuts into your diet can be a great way to do so.
  

• Fish- Different types of fish have varying levels of magnesium content. Salmon, for example, is a great source of magnesium, with 100 grams of salmon containing around 40 milligrams of magnesium. Other varieties of fish that are high in magnesium include halibut, tuna, and mackerel.
  

• Supplements- You can find magnesium in high-quality vitamins, such as our Skin Condition Support Supplement. This ensures you are hitting your recommended daily intake, even on days when your diet is less than 100% ideal!

• Epsom Bath Salts- These salts break down into magnesium + sulfate when added to water, and then enter the body through our skin. Take regular salt baths, using 2 cups of Epsom salts. These baths will help soothe irritations and reduce inflammation. Spend around 15 minutes in your bath and moisturise as soon as you get out. Our favourite brand of bath salt is Westlab, their salts are great quality, at one of the lowest prices we’ve found.

• Sprays, Oils + Creams- There are a variety of treatments for atopic use that contain magnesium. Many eczema + psoriasis sufferers report positive results. We recommend BetterYou Magnesium Oil Body Spray, a natural vegan formula. In addition to its physical benefits, magnesium topical can also be calming for the skin. Many people find that using this type of product can help to relieve tension and promote relaxation, making it ideal for use before bedtime or during stressful times.

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