Magnesium in a Nutshell: Why This Mineral is Essential for Your Health

What is Magnesium?

Magnesium is one of the most abundant minerals in the human body, yet it is one of the most common mineral deficiencies worldwide. This mineral mostly exists in our muscle and bones. The lesser of our magnesium content exists inside the cells of other soft tissues, and very small amounts exist in our bloodstream and red blood cells. Magnesium is an important micronutrient in bone mineralization. Which means it helps the body properly utilize calcium and vitamin d to keep bones strong. Magnesium is essential for the regulation of certain minerals inside the cells. It keeps calcium and sodium low and potassium relatively high. Magnesium plays a crucial role in maintaining a healthy heart rhythm by regulating the electrical activity of the heart muscle, ensuring proper contraction and relaxation, and preventing irregular heartbeats. When this balance is disrupted, the risk of cardiovascular disease increases. Magnesium is also important for the production of ATP (turning food into energy). Not to mention, magnesium is involved in the synthesis and repair of DNA & RNA (cancer prevention), and the creation of proteins! This mighty mineral plays a large role in a lot of physiological functions. So, the question now is ‘what happens when we do not have enough of it to complete these functions?’


Magnesium Deficiencies

The United States Food and Nutrition Board recommends a daily magnesium intake of 420 mg for men and 320 mg for women. Studies have shown that at least 60% of Americans are not consuming this quantity of the mineral. Studies of the diet in ancient hunter-gatherer societies found that they typically consumed about 600 mg of magnesium per day, which is much higher than what people get today. Moreover, our homeostatic mechanisms and genome have remained largely the same since the Paleolithic era, meaning our bodies respond best to a high magnesium diet.

 It is true that the magnesium content found in fruits and vegetables has decreased significantly over the past 60 years, a 20-30% decrease to be exact. This is due to the poor mineral content of the soil and water that is growing the produce. But, it is important to analyze the choices individuals make on a day-to-day basis. Another cause for magnesium deficiencies is the abundance of refined foods in the modern American diet. The refining process often removes much of the mineral content of many foods. Foods such as refined grains, pastas, and white flour have significantly lower nutritional value than when they are whole. This is because they lose valuable nutrients like magnesium during processing. Obese and overweight individuals are more likely to experience a magnesium deficiency due to the fact that American children and adults are being “overfed, but under-nourished.” The average modern American diet only contains just enough magnesium to prevent hypomagnesemia (magnesium deficiency) in most individuals, but not quite enough to prevent chronic diseases such as osteoporosis and coronary artery disease. To support optimal health well into old age, it may be best to increase magnesium intake slightly higher than the 320-420 mg provided by the United States Food and Nutrition Board. In other words, the typical American diet contains barely enough magnesium to support our longevity.

Hypomagnesemia is a condition that can cause various issues. Hypomagnesemia symptoms that affect the skeletal muscles include; muscle cramps, spasms, weakness, tingling, and seizures (severe). Neurological symptoms include confusion, irritability, brain fog, hallucinations (severe). Long-term hypomagnesemia may result in osteoporosis, heart failure, hypertension, and arrhythmia. A low magnesium diet is a risk factor for the development of multiple cancers, and metastasis.

Fun fact, in clinical trials it is being studied to see if higher levels of magnesium can aid the treatment, recovery, and alleviation of symptoms from illnesses such as Parkinson’s disease (potential benefits), traumatic brain injury (less conclusive), stroke (potential benefits), epilepsy, and depression (more studies are needed). 

Who is at a greater risk of hypomagnesemia?

While it is true most Americans are not getting adequate magnesium through the diet we do see certain individuals who are predisposed to developing a magnesium deficiency. Individuals with conditions such as Crohn's disease, celiac disease, or ulcerative colitis may develop magnesium deficiency due to chronic diarrhea and impaired nutrient absorption. Those with type 2 diabetes or insulin resistance are also at risk for magnesium deficiency. Certain medications can contribute to magnesium loss, including diuretics, proton pump inhibitors, and some antibiotics. People with alcohol use disorder may experience magnesium deficiency due to poor dietary intake, gastrointestinal issues, and kidney dysfunction linked to chronic alcohol consumption. Older adults may have lower magnesium intake compared to younger individuals. Individuals with kidney problems should avoid magnesium supplements unless prescribed and monitored by a doctor. 

Food sources of magnesium

It is important to fight micronutrient deficiencies with a food-first approach. Good dietary sources of magnesium include nuts; cashews, almonds, Brazil nuts. Seeds contain a lot of magnesium as well; notable mentions are chia seeds, pumpkin seeds, and flax seeds. Dark chocolate is incredibly magnesium-dense, containing 65 mg in one oz. Avocados are a high-magnesium fruit with 58 mg in one medium fruit. Legumes, beans, chickpeas, green peas, soybeans are high in magnesium as well, 1 cup of cooked black beans contains 120 mg. Tofu, a staple in the vegetarian diet, contains 35 mg of magnesium in 3.5 oz. Last, but certainly not least, whole grains including; whole grain pasta, whole wheat flour, whole wheat bread, brown rice, oats, barley, and quinoa. One cup of cooked brown rice is going to deliver 84 mg of magnesium to your daily requirements. Getting enough magnesium on a daily basis can be challenging. Starting with a daily supplement may help meet your body’s needs. Many people are magnesium deficient without realizing it, as it is often difficult to diagnose.

With the right dietary choices and a little extra care, we can easily boost our magnesium intake and prevent deficiencies. By including magnesium-rich foods like nuts, seeds, and whole grains in your daily diet, you can support your health and feel your best. It's never too late to start prioritizing your magnesium levels—small changes can lead to big benefits!

















Sources:

  1. de Baaij JHF, et al. “Magnesium in Man: Implications for Health and Disease.” Physiological Reviews, vol. 95, no. 1, 2015, pp. 1–46, www.ncbi.nlm.nih.gov/pubmed/25540137, https://doi.org/10.1152/physrev.00012.2014.

  2. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. doi:https://doi.org/10.1136/openhrt-2017-000668





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