Magnesium: the vital mineral you likely need more of

Magnesium is the fourth most abundant element in the human body. This mineral plays a crucial role in well over 300 enzymatic reactions in the body, including energy production, muscle function, and DNA synthesis. Despite its importance, most of us don't get enough magnesium which can lead to potential health issues.

#magnesium is essential for well over 300 enzymatic reactions in the body, find out if you are getting enough. #saslife
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Magnesium Deficiency

Early signs of low magnesium can include fatigue, headaches and muscle weakness. As the deficiency progresses, more severe symptoms such as muscle cramps, numbness, tingling, seizures and abnormal heart rhythms may occur.

Chronic magnesium deficiency has been linked to a range of disorders including cardiovascular diseases (including hypertension, stroke and heart failure), diabetes and osteoporosis. Low magnesium levels can also:

contribute to mental health conditions, like anxiety and depression

lead to low vitamin D levels, since magnesium is a cofactor in several steps of vitamin D biosynthesis and activation

impact chronic inflammation and oxidative stress, since magnesium plays an essential role in regulating both.

Magnesium deficiency can be hard to diagnose because serum magnesium levels do not accurately reflect body magnesium stores. Most magnesium in the body is intracellular, with over 90% located in bone, muscle, and other soft tissues; serum levels represent only about 1% of total body magnesium stores. This means you can have “normal” magnesium labs, but still be deficient.

Factors that may contribute to magnesium deficiency include inadequate dietary intake, reduced absorption by the gut, increased losses through the gut or kidneys (most commonly due to alcohol intake), high caffeine or soda intake, kidney disease and diabetes, increased magnesium needs, and the effects of certain medications like proton pump inhibitors (Prilosec, Nexium, etc.), diuretics and antibiotics.

Chronic stress can cause an increased loss of magnesium, leading to higher magnesium needs.

Food Sources of Magnesium

One of the main factors leading to low dietary magnesium intake is high intake of processed foods which are low in many nutrients, magnesium included.

Foods rich in magnesium include nuts and seeds, legumes, whole grains, and dark leafy greens like spinach and swiss chard. Check out this handout for more details.

Magnesium Supplements

For those who struggle to get enough magnesium from their diet, supplements can be a helpful option. There are several forms of magnesium supplements, each with its own benefit.

Magnesium Oxide: Poorly absorbed form of magnesium, but is commonly used for heartburn, indigestion, and as an osmotic laxative.

Magnesium Citrate: Known for its high bioavailability and often used to treat constipation, as it tends to be gentler than the oxide form.

Magnesium Glycinate: Highly bioavailable and the least likely to induce loose stools. Likely the best option for correcting a deficiency and to increase magnesium stores. It also tends to have a calming affect that can help induce sleep, relieve restless legs, and may help with anxiety and depression.

Magnesium Malate: Highly bioavailable. The addition of malic acid might be helpful for increasing energy due to its effect on ATP production.

Magnesium L-Threonate: This highly bioavailable form is known for its ability to cross the blood-brain barrier, making it beneficial for cognitive health.

Epsom Salts and Topical Magnesium: Epsom Salts (magnesium sulfate) and topical magnesium (usually magnesium chloride) may help with muscle relaxation and pain relief and have been shown to increase magnesium levels. However, they are not a reliable way to increase magnesium if deficient.

Choosing the right form, and amount, of magnesium supplement depends on your unique health needs and goals. Consult with a dietitian or well-versed healthcare provider before starting any supplement regimen to ensure it's appropriate for your individual needs.

How much do I need?

The Recommended Daily Allowance (RDA) for magnesium varies by age and gender. For adults, the general guidelines are:

Men: 400-420 mg per day

Women: 310-320 mg per day

Pregnant Women: 350-360 mg per day

It's important to note that individual needs may vary based on factors such as genetics, health conditions, activity level and dietary intake. You may need more than the RDA for magnesium.

Magnesium is an essential mineral that supports many functions in our body. Ensuring adequate intake through diet and possibly supplements can help prevent deficiency and support your overall well-being.

Pumpkin Seed Bars

Makes 12 bars
Recipe from: Beside the Mountain
PRINT RECIPE

Ingredients
1 Tbsp chia seeds
2 Tbsp water
⅓ cup honey
1 Tbsp coconut oil
3 Tbsp peanut butter or any nut or seed butter
1 cup quick oats
1 ½ cups pumpkin seeds
1 Tbsp pumpkin spice
½ tsp sea salt
1 tsp vanilla extract

Directions

Pre-heat oven to 350˚F.

Place chia seeds and water in a bowl, stir and let sit.

Place honey over medium-low heat in a medium sized pot. Heat until bubbly, then turn heat to low and let bubble for 5 minutes. Remove from the heat.

Add coconut oil and nut/seed butter to pot of honey, stirring well. Let cool for a few minutes.

In a food processor or blender, pulse pumpkin seeds, oats, pumpkin spice and sea salt for about 30 seconds or until everything looks like coarse sand.

Dump pumpkin-oat mixture into the pot of honey, add chia seed mixture and vanilla. Stir everything together – it will take a bit of work to get everything combined.

Place in a greased 8x8 pan and press the mixture down with the back of a spoon. Bake for 11 minutes.

Let cool and cut into bars. Store in an air-tight container for up to 7 days or keep in the freezer up to 6 months.