Is Magnesium important for the body?
We hear all about calcium for bones and iron for energy. But magnesium? It seems like one that slips through the cracks, yet we rely on magnesium for hundreds of functions in our body, and the majority of the population is not consuming enough.
The difficult thing about magnesium deficiency is that it is not generally displayed by one glaring symptom but more of a conglomerate of everything from sleep to energy, mood, and muscle function that individuals typically chalk up to the stresses of everyday life, without necessarily realizing there may be an underlying cause.
What exactly does magnesium do in our bodies?
The bodily processes that magnesium plays a role in are many and vital for everyday life:
- Energy production — converting our food to the energy our cells need
- Muscle function — regulating both contraction and relaxation of our muscles (including our heart)
- Nervous system — how our nerve signals are communicated
- Blood sugar regulation — supporting effective use of insulin and stability of blood glucose levels
- Bone health — about 60 percent of the body’s magnesium is stored in the bones
- Sleep & mood — influencing neurotransmitters such as GABA, which calm the brain
These are all functions that are subtly impacted when magnesium stores are low.
Why are so many of us low in it?
This is where it gets complicated. Magnesium deficiency is far from uncommon; research shows that a significant number of both Indian adults and adults worldwide do not meet the Recommended Dietary Allowances for magnesium. There is a multitude of reasons that can contribute to this.
- Modern food processing. Magnesium is leached from food when it is processed. For example, refined grains can lose up to 80% of their magnesium during milling, which explains the prevalence of this mineral at low levels within the standard Western diet.
- Soil depletion. Decades of intense cultivation of land have led to significant magnesium reduction in soil; consequently, the food that we consume is lower in magnesium.
- Lifestyle factors. A high-stress lifestyle, excessive alcohol consumption, high caffeine intake, and a variety of different medications (especially diuretics, but also some antibiotics and antidepressants) all encourage higher urinary losses of magnesium.
- Blood tests fail to reveal it. Only 1 percent of the body’s total magnesium is located in the blood, while 99 percent is in tissues and bones. A standard blood test showing that you are not magnesium deficient doesn’t mean your overall stores are full.
The symptoms that signal low magnesium
There is no tell-tale sign of magnesium deficiency. However, a cluster of the following symptoms may indicate that magnesium deficiency is present and should be explored:
- Muscle twitches and spasms, especially at night
- Muscle cramps, especially at night
- Trouble sleeping / insomnia
- Fatigue and low energy
- Headaches and migraines
- Feeling on edge without explanation
- Constipation
- Brain fog and lack of concentration
- Irregular heartbeats (in severe cases)
While each symptom may occur naturally or for other reasons, the presence of several of these should be considered.
How much do we need?
Recommended daily intake of magnesium ranges:
| Group | Recommended daily intake |
|---|---|
| Adult women | 310–320 mg/day |
| Adult men | 400–420 mg/day |
| Pregnant women | 350–360 mg/day |
Most people who have heavily refined and processed diets do not meet these recommendations.
Best magnesium-rich foods
Luckily, magnesium can be easily incorporated into most diets through its presence in many readily available, whole foods:
- Pumpkin seeds (one of the highest magnesium-rich foods)
- Dark leafy green vegetables such as spinach, methi (fenugreek), and amaranth leaves
- Legumes such as rajma, chana (chickpeas), moong dal, and black beans
- Nuts such as almonds, cashews, and peanuts
- Whole grains such as brown rice, whole wheat, bajra, jowar
- Bananas
- Dark chocolate (70% and up)
- Tofu and soy products
- Fish such as mackerel and salmon
If your diet contains several of these whole foods on a daily or near-daily basis, you are in a good position relative to most. However, if your diet relies more on refined carbohydrates and processed food, there’s likely room for improvement.
What about supplements?
If dietary intake alone is insufficient, supplementation can be an excellent option and is generally well-tolerated. Some factors to consider:
- Not all forms are equal. Certain types of magnesium supplements have better absorption rates and target specific conditions depending on the intended use. Magnesium glycinate is easily absorbed and is most beneficial for sleep and anxiety; magnesium citrate is often used for its effects on the bowels and to promote sleep; magnesium oxide is inexpensive and accessible but has the lowest absorption rate.
- Begin at a low dose. Too high a dosage in one sitting can result in loose stools. A dose of between 100–200 mg may be appropriate at first and can be increased gradually.
- Timing matters for some people. The consumption of magnesium glycinate later at night has been noted to promote sleep, but other types of magnesium are not restricted to a specific time of day.
Because the kidneys play a key role in maintaining magnesium balance, individuals with kidney disease should seek medical advice before using magnesium supplements to avoid potential magnesium buildup.
Who is most at risk for low magnesium levels?
Some populations are at higher risk for insufficient magnesium intake:
- Those who suffer from type II diabetes or insulin resistance (higher urinary magnesium loss)
- Individuals suffering from digestive disorders such as irritable bowel syndrome, Crohn’s disease, or celiac disease
- Habitual alcohol drinkers
- The elderly (as nutrient absorption declines with age)
- Individuals taking a variety of medications, such as PPIs or diuretics
- Individuals experiencing a chronic high-stress lifestyle
The bottom line
Magnesium is not a miracle cure; however, it is a fundamental component that, when lacking, contributes to numerous subtle dysfunctions. The solution for magnesium deficiency is relatively simple: consumption of more whole foods and reduction in processed and refined ingredients in the diet. In addition to these dietary alterations, adding a basic magnesium supplement can fill the nutritional gap. If you are suffering from inexplicable bouts of fatigue, poor sleep, or ongoing muscle cramps, it would be wise to discuss testing for magnesium deficiency with your physician.
| *** This Article is Written by DT. Grace Covenant, MSc in Food Nutrition And Dietetics |
