Magnesium is an impressive mineral that plays a role in over 800 enzymes throughout the body. Magnesium enables the proper regulation of blood pressure, emotions, and stress. It is important for healthy teeth, joints, and smooth muscle movement. It reduces inflammation, improves sleep, promotes healthy lungs, and reduces the effects of asthma. Magnesium plays a vital role in protecting our immunity and overall health.
The recommended dietary allowance of magnesium is 400-420 milligrams per day for males and 300-320 milligrams per day for females. Some life stages may need a greater daily intake of magnesium, such as older adulthood, pregnancy, or when illness is present (especially gut-related illness such as Crohn’s disease or celiac disease). In addition, our lifestyle choices can change the level of magnesium in the body. For example, participating in performance sports, the amount of protein, calcium, or salt eaten, and caffeine or alcohol consumed can change the balance of magnesium in the body.
Magnesium deficiency (hypomagnesemia) occurs when a serum magnesium level is less than 1.7 to 1.8 milligrams per decilitre. It is a serious health condition that affects the biochemical reactions activated by enzymes within the body. Studies have found that an inadequate intake of magnesium is common in Western countries, linked to a diet heavy in processed or refined foods that lack micronutrients. However, an unhealthy diet is not the sole reason for magnesium deficiency. The agriculture industries often use soil deficient in magnesium, which is particularly problematic in Western countries. Magnesium-rich soil is vital to grow foods rich in magnesium. In addition, tap water is often demineralised, which further reduces the population’s access to rich magnesium sources.
A mild magnesium deficiency can be difficult to spot with minimal or no symptoms or signs. However, some symptoms to watch out for include muscle cramps or spasms, an irregular heart rhythm, or a feeling of tingling sensations. Lack of magnesium can also present as chronic tiredness because the body needs more oxygen and energy to function.
A long-term deficiency increases the number of free radicals in the body. Magnesium deficiency is also associated with an extensive list of chronic illnesses. Heart disease, high blood pressure, stroke, asthma, depression, stress, and type 2 diabetes are all associated with chronic magnesium deficiency. The body stores an estimated 50% of magnesium in the bones, and a link has also been found between magnesium deficiency and osteoporosis. Ongoing studies are still investigating whether magnesium deficiency causes the disease, whether the disease results in magnesium deficiency, or whether there is an interaction between the two.
As with all micronutrients, we should aim to get enough magnesium from eating a healthy, balanced diet. However, keep in mind that these foods require a magnesium-rich soil and some commerically grown foods may not provide the expected amounts of magnesium. In general, nuts and seeds provide a great source of magnesium and can be easily incorporated into your daily meals. Pumpkin and chai seeds can be added to breakfast, a salad, or bread. Almonds and cashews are great as a snack or can be incorporated into a variety of dishes such as muesli, salads, or with meat. Other food sources include beans (black or lima beans or edamame), quinoa, milk and yogurt. Eat daily servings of corn, peas, potatoes, or cooked spinach. Mineral water also provides a natural source of magnesium.
Magnesium glycinate is a dietary supplement that combines magnesium with glycine, an amino acid. This form of magnesium has a gentle effect on the stomach and is less likely to cause gastrointestinal issues that can occur with other forms of magnesium. One benefit of magnesium supplement is to meet the magnesium deficit that may be present in commercially grown foods due poor soil quality and other agricultural issues. Speak to your healthcare provider about testing for a magnesium deficiency and how magnesium supplements can correct any imbalance.
