Magnesium is considered the “anti-stress mineral“. It is also a natural tranquilliser. More than 300 chemical reactions inside your body depend on it, from regulating muscle and nerve function to making protein, bone, and DNA. Your body can store Magnesium, and our skeleton is the largest reservoir we have, but your body doesn’t make Magnesium on its own. Ideally, we will get enough from our diet, but since most of our food grow in magnesium-deficient soil resulting in weak plant growth, Magnesium deficiency is common.
Magnesium and health
Here are some of the most critical functions of Magnesium!
- Nervous system: Magnesium is essential for optimal nerve transmission and neuromuscular coordination. (It is of intense interest in the potential prevention and treatment of neurological disorders).
- Muscular system: Muscle contraction and relaxation depend on Magnesium; this includes your smooth muscles, which make up some of your organs, such as your heart and your intestines. Because it promotes muscle relaxation, it is great to prevent or treat period pain (PMS) and help you sleep better!
- Bone health: It is critical for growing strong bones and healthy teeth since it influences the types of cells the body needs for bone growth and repair; Magnesium is known as the bone & muscle mineral.
- Energy production: Plays a crucial role in energy production, activating ATP, the energy molecule that fuels your body’s cells.
Some signs of Magnesium deficiency:
Because it is involved in so many different processes, Magnesium deficiency, it is challenging to identify as it can look like many other conditions.
- Fatigue
- Loss of appetite
- Irritability or mood problems
- Muscle cramps
- Insomnia
- Heart irregularities
- Memory problems
- In several cases, Magnesium deficiency may lead to numbness, tingling of the muscle, and delirium and hallucinations.
Some of the causes of Magnesium deficiency:
A diet low in plant foods or high in refined foods is the main dietary pattern that will lead to Magnesium deficiency.
Magnesium absorption is decreased:
- In people with insulin resistance and type 2 diabetes (diabetes leads to increased urinary losses of Magnesium)
- People with any disorder that causes fat malabsorption.
- Older adults (magnesium absorption from the gut decreases and renal magnesium excretion increases with age)
- Chronic alcohol abuse causes both malabsorption and urinary wasting of Magnesium.
Magnesium elimination is increased:
- Excess sugar (Chronic sugar consumption depletes the body of Magnesium)
- Excess caffeine (coffee itself may reduce your intestine’s ability to absorb Magnesium)
Medications:
- Diuretics can either increase or decrease the loss of Magnesium through urine. (depending on the type of diuretic)
- Antibiotics should be taken at least 2 hours before or 4–6 hours after Magnesium.
- Prescriptions drugs for acid reflux or treat peptic ulcers can cause low blood levels of Magnesium when taken over a long period.
Where can you find Magnesium?
Most dietary Magnesium comes from dark green vegetables, but as you may remember, they can be problematic. ( for more information http://solsnutritionstories.com/what-are-antinutrients)
- Dark chocolate (1 square: 95 mg)
- Pumpkin seeds (2tbsp: 160mg)
- Spirulina (1tbs:14 mg)
- Salmon (100g: 22mg)
- Almond (2tbs: 90mg)
- cashews (2tbsp: 83mg)
- Avocados (1medium: 58 mg)
- Banana (1medium: 32 mg)
How much Magnesium do you need? Usually, it is around 350mg. The dosage will depend on your diet, age, lifestyle and individual tolerance. If your diet is low plant foods, your first approach should be to eat more magnesium-rich foods!
Supplementation
What type of Magnesium should you take?
- Magnesium Malate: for conditions related to over-excitation of the neuromuscular system (better to take it in the morning)
- Magnesium Threonate: Supports cognitive function and memory, is the best supplement for your brain (better to take it in the morning)
- Magnesium Citrate: usually for a laxative effect and helps you relax and reduce night-time muscle cramping so that you can take it in the morning or the evening.
- Magnesium Glycinate: promotes better sleep (better to take it 30 minutes before bedtime)
- Magnesium Sulfate: helps you relax and is usually known as EPSOM salts that you can add to your bath and chill after a long day or after sports.
- Magnesium Chloride: can help you recover from exercise quickly.
Magnesium and vitamin D depend on each other for function and absorption, so it is good to take them together. Also, Magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium. If you have an imbalance in other minerals, you could feel anxious taking Magnesium, so don’t guess -TEST!
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://www.verywellhealth.com/magnesium-malate-fibromyalgia-chronic-fatigue-715798
