Magnesium Deficiency: How It Impacts Your Health

75% of folks aren’t getting their fill of magnesium?!

We’re always hearing the same health mantras: eat your greens, hit the gym, catch those Zs, soak up some sun and pop your vitamins. But it’s not every day someone reminds us to check if we’re getting enough minerals. And yes, these tiny but mighty nutrients keep us fit and living longer and Magnesium tops the list! It’s a heavyweight champion for over 354 enzymes in our bodies, playing a role in everything from energy production to muscle function. So, why is magnesium deficiency so rampant?

How Magnesium Deficiency Starts

There are a number of factors that contribute to us not getting adequate amounts of magnesium.

• Food Processing
  Modern methods like refining grains, heating and treating natural foods, and even boiling vegetables strips them of magnesium.
• Fluoride & Chlorine
  Found in water and toothpaste, fluoride displaces magnesium in our cells and stays there.
• Stress
  High amounts of stress lowers stomach acid and affects how we absorb magnesium.
• Gut Sensitivities
  IBS or leaky gut cause poor absorption.
• Anti-nutrients
  Some plants contain tannins (in tea), phytates and oxalates. These compounds all decrease the absorption of magnesium.
• Highly Processed, Sugary Foods
  These foods provide zero magnesium but use it to be metabolized. They deplete vitamin B6 levels which is responsible for magnesium absorption.
• Alcohol, Drugs & Caffeine
  These substances impact the absorption and distribution of magnesium in our bodies.⁽¹⁾

Although you may eat right and get plenty of exercise, there could be factors in your lifestyle affecting your magnesium levels.

How Do You Fix Magnesium Deficiency?

Supplementation can help greatly, but before that, start with diet. Diet will always serve as the foundation for a healthy lifestyle and the key to addressing any ailment. There are plenty of magnesium-rich foods that can be incorporated:⁽²⁾

• Dark Leafy Greens
• Avocados
• Grass-fed Dairy
• Pink Himalayan Salt
• Nuts (Brazil, Pistachio, Almond)
• Wild Salmon
• Sprouts
• Pumpkin Seeds
• Dark Chocolate

Diet isn’t always enough. Magnesium supplements come in different forms serve a variety of needs.

Forms Of Magnesium

Here are the main forms of magnesium supplements and what they do to support the body:

Magnesium Threonate improves brain function.
Magnesium Citrate helps bowel movement.
Magnesium Sulfate induces muscle relaxation.
Magnesium Glycinate supports quality sleep.
Magnesium Malate boosts energy & helps muscle pain.⁽¹⁾

Conclusion

Magnesium deficiency is prevalent due to a number of modern lifestyle factors. Diet changes may not be sufficient alone and supplementation is sometimes necessary to get adequate amounts. Recommended dosages vary due to the bioavailability of a magnesium supplement as it significantly affects the actual dosage received. Studies have shown daily doses between 125 to 2500 mg can be beneficial. It’s important to undergo testing and consult a healthcare practitioner before starting supplementation, especially at higher doses.

Confusion often surrounds magnesium due to its various types, each addressing different health issues. Yet, it’s important to understand that the choice of magnesium type should focus on the primary concern one wishes to address. Furthermore, taking any form of magnesium supplement contributes significantly to resolving other health problems as well. More about understanding which form may be right for you in the Magnesium Guide.

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Sources

1. The 2020 Practitioners Guide to Magnesium – Metabolics. https://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements.
2. “Magnesium Deficiency: Symptoms, Signs and Treatment.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/322191.
3. Berkheiser, Kaitlyn. “How Much Magnesium Should You Take per Day?” Healthline, Healthline Media, 28 Oct. 2019, https://www.healthline.com/nutrition/magnesium-dosage#types.