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Magnesium
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Why is Magnesium Important?
Magnesium helps promote energy, sleep, blood sugar and hormone balance.
Magnesium is a mineral found in the earth, sea, plants, animals and humans. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function.
When you think of magnesium, what probably springs to mind are muscle cramps or perhaps a science experiment. But this mineral is actually vital for many processes in the body.
Why do we need magnesium?
Magnesium is a mineral that our bodies rely on to feel fit, healthy and full of vitality. This mineral is a co-factor for hundreds of enzyme reactions within the body. These enzymes are vital for a variety of important processes such as the conversion of energy from carbohydrates, fats and protein, not to mention healthy DNA synthesis, blood sugar balance, bone health and a calm nervous system.”
Magnesium is also required for formation of bones, muscle contractions and blood pressure regulation. It is also thought to play a role in sleep by improving our sleep quality. On average, men require around 300mg of magnesium per day and women need around 270mg per day.”
What happens if your magnesium deficient?
In the short-term, low intakes of magnesium won’t actually result in any noticeable symptoms as our kidneys conserve magnesium when intakes are low. However, low intakes over extended periods can lead you to become deficient.
When this occurs, we can experience an array of negative symptoms, mostly to do with energy levels.
Magnesium is involved in helping to regulate calcium, vitamin D, blood sugar and hormonal balance, so there is little surprise to learn that low magnesium levels can lead to chronic fatigue-type symptoms, low mood, anxiety, insomnia, high blood pressure, muscle cramps (which can be due to low calcium too) and a poor tolerance to dealing with stress.
Symptoms of magnesium deficiency include:
• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness
• Abnormal heart rhythms
• Numbness or tingling
• Muscle contractions and cramps
When our magnesium levels are low, we can start craving stimulants such as coffee to boost our energy, or chocolate which is a natural source of magnesium (dark chocolate not milk).
Which foods contain magnesium?
Magnesium is found in a variety of foods, but the best sources tend to be green leafy vegetables, raw cacao, nuts and seeds. Include magnesium-rich foods at every meal to help boost magnesium. Aim to include at least two servings of vegetables with every meal and a couple of pieces of fruit daily. Reduce sugar, alcohol and processed foods to help absorb your magnesium intake.”
Foods rich in magnesium:
• Green leafy vegetables (e.g. spinach and kale)
• Fruit (figs, avocado, banana and raspberries)
• Nuts and seeds
• Legumes (black beans, chickpeas and kidney beans)
• Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
• Seafood (salmon, mackerel, tuna)
• Whole grains (brown rice and oats)
• Raw cacao
• Dark Chocolate
• Tofu
• Baked beans
How can I test if I'm magnesium deficient?
While you can get magnesium levels tested via a blood test, this isn't always a reliable method.
If your doctor suspects that your magnesium level is too low, they may order a serum magnesium test. However, this has not been properly validated as a reliable indicator of body magnesium status. Assessing magnesium status is difficult because most magnesium is inside cells or in bones. In any case, if you are in doubt over your magnesium levels, see your GP who can assess possible signs and symptoms of magnesium deficiency and trigger factors, such as high stress levels or a diet low in magnesium. Combined with pathology tests, this can give a better overall picture of whether you need more magnesium.
People who have gastrointestinal diseases, type 2 diabetes, alcohol dependence and older adults have a higher risk of magnesium deficiency.
Should I take magnesium supplements?
As with most supplements, it's best to obtain important vitamins and minerals through your diet. If you want to maximise your health assess and review your diet ensuring you are having a balanced diet containing plenty of fruit and vegetables.
You can, however, increase your magnesium intake by taking supplements, and this may be beneficial for some people. It is best to talk with your doctor or dietitian about magnesium supplementing, as excessive supplementation can lead to diarrhoea and stomach upsets.
Those with poor gut function or malabsorption issues may be better to take a topical magnesium spray or cream. This is absorbed trans-dermally through the skin and can be used daily,
For those people in need of a higher intake of magnesium, they may do better with a magnesium powder supplement and drink it in liquid form.
If you want to find out more about magnesium and how it can affect your health, book a discovery call with The Dietologist.
