Magnesium
What is Magnesium?
Before we start the list, this is specifically about magnesium in its elemental form.
Magnesium is crucial for a multitude of biochemical processes in the body.
It is a mineral found in every cell and is vital in energy production and muscle function.
Magnesium is water-soluble, which means it cannot be stored in the body; regular intake through diet or supplements is necessary.
Over 300 biochemical reactions in the body depend on Magnesium.
Magnesium is the fourth most abundant mineral in the body and is essential for overall health.
Many people do not get enough Magnesium due to dietary deficiencies and processed foods, often low in Magnesium, have become a staple in many diets.
Major Warning Signs of Magnesium Deficiency
Muscle Cramps and Spasms
Magnesium plays a key role in muscle contraction and relaxation. Low levels can lead to cramps or spasms.Fatigue
Magnesium is involved in energy production. A deficiency can result in feelings of fatigue and low energy.Nausea and Vomiting
A sudden drop in Magnesium levels can cause gastrointestinal distress, including nausea and vomiting.Weakness
Muscle weakness can occur due to insufficient magnesium, which impacts physical performance.Mood Changes
Low Magnesium levels have been linked to anxiety, depression, and mood swings.Irregular Heartbeat
Magnesium is essential for maintaining a steady heartbeat. Deficiency can lead to arrhythmias.Bone Health Issues
Magnesium is necessary for bone formation; low levels can contribute to osteoporosis and fractures.High Blood Pressure
Magnesium helps regulate blood pressure; a deficiency may contribute to hypertension.Migraine Headaches
Some studies suggest a link between low Magnesium levels and the frequency of migraines
Magnesium Deficiency Symptoms in the Brain
Cognitive Issues
Low Magnesium levels may impair memory and cognitive function.Increased Stress
Magnesium helps regulate cortisol levels; deficiency can lead to heightened stress responses.
Magnesium Deficiency Symptoms in the Muscles
Chronic Muscle Pain
Insufficient Magnesium can contribute to muscle soreness and chronic pain syndromes.Twitching
Nerve excitability can lead to involuntary muscle twitching or spasms.
Magnesium Deficiency Symptoms in the Immune System
Compromised Immunity
Magnesium plays a role in immune function; deficiency can increase infection susceptibility.
Magnesium Deficiency Symptoms in the Heart & Cardiovascular System
Increased Risk of Heart Disease
Low Magnesium levels are associated with an increased risk of cardiovascular issues.Arrhythmias
Magnesium is critical for maintaining a regular heartbeat; deficiency can lead to irregular heart rhythms.
Magnesium Deficiency Symptoms in the Digestive System
Constipation
Magnesium helps regulate muscle contractions in the intestines; low levels can lead to digestive issues.
Magnesium Deficiency Symptoms in the Kidneys
Kidney Stones
Low Magnesium levels can increase the risk of developing kidney stones.
Magnesium Deficiency Symptoms in the Hormonal System
Menstrual Symptoms
Magnesium deficiency may exacerbate PMS symptoms, including cramps and mood swings.
Causes of Magnesium Deficiency
Dietary Deficiencies
Not consuming enough Magnesium-rich foods is a primary cause of deficiency.Gastrointestinal Disorders
Conditions like Crohn's disease and celiac disease can impair Magnesium absorption.Increased Stress Levels
Chronic stress can deplete Magnesium levels in the body.Medications
Certain medications, such as diuretics and proton pump inhibitors, can lead to Magnesium loss.Age and Gender
Older adults and women may be more susceptible to Magnesium deficiency due to dietary habits or hormonal changes.
Testing Magnesium Levels
Blood Tests
A serum magnesium test can assess Magnesium levels, though it may not reflect total body Magnesium.Dietary Assessment
Evaluating dietary intake can provide insights into potential deficiencies.
Magnesium Requirements
Daily Recommendations
400-420 mg for adult men
310-320 mg for adult women
Co-Factors Required for Absorption
Types of Magnesium
Magnesium Citrate
What it is: A combination of magnesium and citric acid.
Uses: Often used as a laxative to relieve constipation and can help with muscle cramps. It's also good for overall magnesium supplementation.
Magnesium Glycinate
What it is: Magnesium combined with glycine, an amino acid.
Uses: Known for being gentle on the stomach, it’s used for promoting relaxation, reducing anxiety, and improving sleep quality.
Magnesium Oxide
What it is: A common form of magnesium that is less expensive but has lower absorption.
Uses: Primarily used to relieve heartburn and indigestion; it can also help with constipation.
Magnesium Chloride
What it is: Magnesium combined with chloride.
Uses: Easily absorbed by the body, it’s used for promoting overall magnesium levels and can also help with muscle soreness.
Magnesium Malate
What it is: A combination of magnesium and malic acid.
Uses: Often used for increasing energy levels and reducing fatigue, especially in people with fibromyalgia or chronic fatigue syndrome.
Magnesium Taurate
What it is: Magnesium combined with taurine, an amino acid.
Uses: Good for heart health and may help regulate blood pressure. It’s also used to support overall cardiovascular function.
Magnesium Threonate
What it is: A newer form of magnesium that is combined with threonic acid.
Uses: Known for its ability to cross the blood-brain barrier, it’s used to support brain health, memory, and cognitive function.
Magnesium Sulfate
What it is: Commonly known as Epsom salt.
Uses: Often used in baths for muscle relaxation and to relieve soreness. It can also be used in emergency medical situations to reduce seizures.
Magnesium Carbonate
What it is: A compound of magnesium and carbonate.
Uses: Often used to treat digestive issues, it can also be a source of magnesium in supplements.
Magnesium Aspartate
What it is: Magnesium combined with aspartic acid.
Uses: Used to support athletic performance and energy production.
Foods High in Magnesium
The quality will also dictate the amount of magnesium it contains
Leafy greens (Romaine, Spinach)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (quinoa, brown rice)
Legumes (black beans, lentils)
Fish (salmon, mackerel)
Dark chocolate
Other Info about Magnesium
Regularly incorporating Magnesium-rich foods into your diet can help maintain optimal health. Supplementation may be necessary for those unable to meet daily requirements through food alone, but it's important to consult with a healthcare provider before starting any new supplements.
Final Thoughts…
In college, I had quick catchphrases for each mineral to remember the main function - for Magnesium it is “Stress and Sugar” because while it does so many other things, these are the things we are all struggling with. So if nothing else, increase your magnesium to help navigate these two issues, and if it helps with all the other things then that’s a bonus right?
