Magnesium is a vital mineral that plays a crucial role in hundreds of enzymatic reactions within the body. It is involved in many biochemical pathways of key importance, including the degradation of macronutrients, DNA and protein synthesis, muscle function, nerve transmission, energy production, regulation of the parathyroid hormone and bone health.1,2,3,6 Approximately 99% of total body magnesium is in the bone, muscles and non-muscular soft tissue.1,12 However, despite its importance, a magnesium deficiency is a common issue.3
The Australian Bureau of Statistics (ABS) reports that around 30-50% of Australians do not consume adequate magnesium through their diet. Specifically, those aged between 31-50 years, with 36% of males and 32% of females not meeting adequate intakes of magnesium.4
Causes of magnesium deficiency
Dietary Intake:
As mentioned above modern diets often lack adequate intake of magnesium.5,6 This can be attributed to a few factors, including consuming a diet low in magnesium rich foods, high caffeine and/or alcohol consumption, eating a diet that is high in processed foods, processing and refining foods can result in losses of up to 80% of magnesium.5,6 Farming techniques have also vastly changed in the last 100 years as has the mineral content of soil, estimates reveal that the mineral content in some of our vegetables may have declined by as much as 80%.5,6
Stress:
Stress can increase the secretion of magnesium from the body.6 When a person experiences stress, the body responds by releasing stress hormones such as adrenaline and cortisol. These hormones can have various physiological effects, including altering the body’s electrolyte balance and increase the excretion of magnesium from the kidneys through the urine.6
Stress often leads to muscle tension and an increase in energy expenditure. Magnesium plays a crucial role in muscle relaxation and energy production. The increased demand for energy and muscle relaxation can deplete magnesium levels more quickly.6
Stress can negatively affect the digestive system, leading to symptoms of Irritable bowel syndrome (IBS), stomach cramps and spasms, feelings of nausea and even vomiting which all may impair the absorption of magnesium from the diet.6
Medication Use:
Medications such as diuretics, proton pump inhibitors, antibiotics and certain chemotherapy agents may lead to increased magnesium excretion and/or reduced absorption.5
*please note that this is not an exhaustive list
Health Conditions:
Certain health conditions, such as, Crohn's disease and Celiac disease, long-term chronic diarrhea, Hyperparathyroidism, Type 2 diabetes, Chronic Kidney disease, Metabolic syndrome, Osteoporosis can impair magnesium absorption and/or increase magnesium loss.1,6
This may also be a feedback loop where magnesium deficiency has the potential to contribute to certain health problems and these health concerns further increase magnesium excretion.
Health implications of long-term magnesium deficiency
A magnesium deficiency may have wide-ranging health implications, impacting various bodily functions. Some of the key health issues associated with inadequate magnesium levels include:
Increased risk of cardiovascular diseases, hypertension and arrhythmias. Magnesium plays a critical role in maintaining normal heart rhythm and blood pressure.1
Deficiency may contribute to the development of Osteoporosis and an increased risk of bone fractures.5
Symptoms of Magnesium deficiency6
Tiredness
Irritability
Mild anxiety / nervousness
Muscle weakness
Gastrointestinal spasms
Muscle cramps and spasms
Headache / migraines
Mild sleep disorders
Nausea / vomiting
Increasing magnesium consumption
The recommended dietary intake (RDI) of magnesium varies depending on age, gender, and life stage. However, women aged between 30-50 years should aim to consume on average 320mg per day.7 On average ¼ of a cup or 30g of pumpkin seeds will provide you with approximately 168mg of magnesium. A handful or 30g of almonds will provide you with approximately 80mg of magnesium. While ½ a cup of spinach will provide you with approximately 78mg of magnesium.8
Increasing the intake of magnesium-rich foods including:
Leafy Green Vegetables: Spinach, Swiss chard and kale.
Nuts and Seeds: Almonds, cashews, pumpkin seeds, chai seeds and sunflower seeds.
Whole Grains: Brown rice, quinoa, oats and wholemeal bread.
Legumes: Black beans, chickpeas, lentils and soybeans.
Fish: Salmon
Fruits: Bananas, avocados and dried figs.
60%-80% Dark Chocolate: A good source when consumed in moderation.
For specialised support reach out and talk to your natural health care provider.