Critical for over 600 enzyme systems in the body, magnesium is crucial for several biochemical functions as diverse as blood sugar control, muscle contraction, nerve function , bone mineralisation and energy production. Magnesium is the fourth most abundant mineral in the body, yet about 70-80% of us are deficient in this valuable mineral. At least 50% of the magnesium in our bodies are stored in our bones, whilst the rest is stored in muscle and non-muscular soft tissue. Less than 1% of magnesium is found in the blood and only 0.3% is found in serum.
The importance of this mineral is often overlooked and chronic deficiency of magnesium is still not widely recognised. Modern intensive farming has stripped magnesium from our soils.
Magnesium deficiency is increasingly common in today’s society. Recent studies have shown that magnesium content in cereal seeds and availability in plant foods have declined substantially due to our soils becoming depleted in magnesium. Food processing causes further losses in magnesium.
Our Western diet of refined, processed, nutrient-poor meals is extremely low in magnesium. Refined sugar causes a big drain on magnesium because magnesium is required to metabolise it. Magnesium is further depleted by our lifestyle – coffee, alcohol, soft drinks such as coke, stress, sweating from exercise cause our bodies to either use up or leak magnesium. Some medications can also deplete magnesium. If you are living with a condition such as leaky gut, this can also interfere with the absorption of nutrients such as magnesium.
What are the common signs of magnesium deficiency?
- Anxiety & depression
- Chronic Fatigue
- Pre-menstrual syndrome
- Muscle cramps
- Twitching
- Insomnia
- Palpitations
- Migraines
- Osteoporosis
- Cardiovascular disease
On a daily basis, we need at least 300mg for men and 270mg for women (UK RNI).But with our busy, stressful lives, our body’s requirement for magnesium is likely beyond this. If you are under stress (emotional, physical and mental), exercise regularly, are exposed to heavy metals or on medication, your requirements for magnesium will be higher.
What are the richest sources of Magnesium?
A 100g serving of the following high magnesium foods provides:
- Kelp (760mg)
- Flaxseed (392mg)
- Dark chocolate (228mg)
- Almonds (270mg)
- Pumpkin Seeds (262mg)
- Buckwheat (229mg)
- Quinoa (197mg)
- Spinach, raw ( 79mg)
- Swiss Chard, raw (81mg)
- Avocado (29mg)
I love this magnesium rich dessert: avocado chocolate mousse
What dietary changes are needed to increase magnesium levels in the body?
- Eat a diverse range of vegetables – spinach, kale, swiss chard. Sea vegetables are particularly rich in magnesium. Consider nori (dried seaweed), dulse (red seaweed)and wakame (brown seaweed).
- Add raw, un-roasted nuts and seeds to your diet
- A variety of whole grains such as quinoa, amaranth, oats and buckwheat
- Replace sea salt with mineral-rich pink Himalayan sea salt .
- Reduce dairy consumption – dairy has a higher calcium content than magnesium. Consuming excessive dairy can shift the calcium/magnesium balance in favour of magnesium.
Should I take a magnesium supplement?
Although it is preferable to meet your magnesium needs through food, often this is insufficient and it might be worth considering supplementation. When choosing a magnesium supplement, it is important to think about absorption and bioavailability. Two of the most absorbable forms of magnesium are magnesium glycinate and magnesium citrate. Start with a low dose and build this up – high doses of magnesium supplements can cause adverse effects like diarrhoea. Remember magnesium is recommended for constipation!
Alternatively, try a magnesium oil spray. We can absorb magnesium transdermally (through the skin). These highly effective magnesium oil sprays have been scientifically proven to have superior absorption rates compared to tablets or capsules. These sprays deliver magnesium directly to the skin, bypassing the digestive system and hence achieving a much improved absorption rate. Some researchers claim that the maximum absorption of magnesium pills is about 20%.
Epson Salts (magnesium sulphate) can also be used to increase your magnesium levels – add a couple of cups of Epsom Salts to your bath.
Magnesium supplements can lower blood pressure – your doctor should always be consulted if you are on medication for high blood pressure and may interact with certain medication.