It’s magnificent and the fourth most abundant mineral in the body. Adults have about 25 grams and over half of that is in the bones. It is required for over 300 biochemical reactions in the body making the functions of this mineral pretty amazing. You might be thinking this mighty marvel is calcium, but on the contrary, it’s magnesium. By the way, it’s also one of the most common deficiencies I find with my clients.
Role in Health Support
Because so much of the magnesium in our body is found in the bones, this mineral plays a huge role in bone and teeth formation. We should consider calcium and magnesium as the dynamic duo rather than stand-alone rivals when it comes to our bones.
Magnesium is wonderful for relaxing nerves and muscles. One of the key muscles that magnesium helps to contract and relax is the heart. Without enough of this mineral, the heart and blood vessels struggle to relax.
This mineral is a hero when it comes to blood sugar control. A study from The Journal of Nutrition showed that a higher intake of magnesium resulted in lower fasting blood sugar and insulin levels in people without a history of diabetes.
Our bodies also need the correct amount of magnesium for us to sleep. If it’s too high or too low, we can suffer from sleep problems.
Causes of Magnesium Deficiency
According to the National Institute of Health, approximately 68% of Americans are deficient in magnesium. Many experts believe that number is probably closer to 80%. That is a frightening statistic. In fact, I see clients with symptoms of magnesium deficiency all the time. There are reasons why this is so common:
- High intake of processed foods
- Limited consumption of plant foods and grains
- Excess alcohol
- Coffee
- Phosphoric acid from soda
- High sugar diet
- Excessive sweating
- Prolonged or intense stress levels
- poor absorption of nutrients due to gastrointestinal issues
- use of certain medications (antibiotics, diuretics, birth control, acid blockers, antacids, chemotherapy drugs)
Common Symptoms of deficiency
Magnesium is found in nearly every cell in the body, so a deficiency in this mineral can impact every system. Some symptoms of mild deficiency include:
- Muscle weakness/spasm
- Loss of appetite
- Poor memory
- Irritability
- Insomnia
- Elevated blood pressure
- Imbalanced blood sugar levels
- Headaches
- Fatigue
- Constipation
Most doctors and laboratories don’t include magnesium in routine blood testing. Because only 1% of the magnesium in our body is found in the blood, the results are not accurate. The easiest way to determine a mild deficiency is by looking at clinical symptoms.
How to Get Enough Magnesium
There are three great ways to get enough magnesium. As a dietitian, I believe the best way is through eating foods rich in this mineral! Magnesium is usually absorbed pretty well from food unless you have a digestive disorder such as Crohn’s, ulcerative colitis, or celiac disease. If that’s a problem for you, it might take a little more work and maybe even a supplement.
Food Sources:
The best sources of magnesium are found in dark green, leafy vegetables such as spinach and Swiss chard. Other good sources are pumpkin and sunflower seeds, black beans, green beans, and quinoa. This is good news for vegetarians because most meat and dairy foods are poor sources of this mineral.
Supplements:
If you aren’t able to get at least 300-400 mg of magnesium from what you eat, another option is to take a dietary supplement. The forms that are most easily absorbed by the body are magnesium citrate, glycinate, and taurate. Refer to the figure below to learn more about the recommended daily allowance, or the amount needed each day, for magnesium. The Institute of Medicine recommends no more than 350 milligrams from dietary supplements. There is no risk of getting too much magnesium from food because the kidneys will eliminate the excess, but too much from supplements may cause diarrhea. Be sure to check with your doctor before starting a new supplement, especially if you have existing health conditions or take medications.
The last option is the use of topical forms of magnesium. The most common is Epsom salt, or magnesium sulfate. Magnesium is also available topically as an oil, bath flakes, gel, or lotion. Topical magnesium is absorbed into the body by dermal absorption. During this process, the mineral is able to pass through the outer layers of the skin, into the lymph and blood vessels, and finally into the bloodstream.
Is this really effective? In 2004, a small study done by the Epsom Salt Council showed that by soaking in a standard tub with 2 cups of Epsom salts for approximately 12 minutes raised magnesium levels in participants without any adverse effects. The researchers further recommended this process take place 2-3 times per week to maintain optimal levels. Overall, though, the research on the topical use of magnesium is still somewhat limited and some people can have skin sensitivities to using it in this form.
Conclusion
As you can see, magnesium truly is one mighty mineral. It has so many important jobs in the body and is often overlooked. We can easily add it through our diet or with supplements to ensure we have enough. So, the next time you are lying in bed with sore, twitching muscles, think to yourself—“it must be magnesium.”
The information included in this article is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before altering your diet, starting any new treatment, or making changes to existing treatment.
References
Epsom Salt Council. Epsom Salt Council. 2014. Web. 12 November 2014.
Higdon, Jane. “Micronutrient Information Center.” Linus Pauling Institute. Oregon State University, October 2013. Web. 5 November 2014.
“Magnesium: Fact Sheet for Health Professionals.” National Institutes of Health (NIH). U.S. Department of Health & Human Services, November 2013. Web. 5 November 2014.
Mateljan, George. The World’s Healthiest Foods. Seattle: Midpoint Trade Books, Inc., 2007. Print.
“Why Magnesium is Important and How it Works.” Center for Magnesium Education & Research, LLC. Center for Magnesium Education & Research. 2014. Web. 13 November 2014.