Magnesium might remind you of high school chemistry or the glimmer of fireworks, but it plays a crucial role in your body’s health that goes far beyond these associations. This essential mineral is involved in a multitude of bodily functions, from converting food into energy to regulating your nervous system and helping produce proteins.
Despite its importance, magnesium deficiency is surprisingly common. Research indicates that around 85% of the Australian population may not be getting enough of this vital nutrient. While some people may experience only mild or no symptoms, others might face significant health issues.
Beyond its use in Epsom salt baths to relieve stress and pain, magnesium is crucial for daily bodily functions. Magnesium helps regulate:
- Blood pressure
- Blood sugar levels
- Protein, bone, and DNA synthesis
- Muscle and nerve function
Ensuring adequate magnesium intake not only supports overall health but may also aid in managing stress, migraines, and muscle pain.
So, how can you tell if you’re deficient? Magnesium deficiency can be tricky to diagnose because its symptoms often overlap with other conditions. Early signs of magnesium deficiency might include:
- Fatigue
- Loss of appetite
- Muscle spasms & cramps
- Nausea
- Stiffness
- Weakness
If left untreated, more severe symptoms can develop, such as:
- Abnormal heart rhythms
- Numbness and tingling
- Mood changes
- Seizures
If you notice these symptoms, it’s essential to consult with a healthcare provider. They can perform a blood test or check your calcium and potassium levels to determine if magnesium is the issue.
Certain groups are at a higher risk of magnesium inadequacy. This includes individuals with gastrointestinal diseases (like Crohn’s disease or celiac disease), type 2 diabetes, or alcohol use disorder. Additionally, people over 60 often struggle with lower magnesium levels due to decreased absorption efficiency and certain medications.
To boost your magnesium intake, start by focusing on your diet. Men need between 400 and 420 milligrams (mg) daily, while women require 310 to 320 mg. Incorporate magnesium-rich foods into your meals, such as:
- Leafy greens
- Nuts
- Seeds
- Avocados
If dietary changes aren’t enough, magnesium supplements can help. Magnesium comes in many forms, and some are more suitable for various reasons.
For example, magnesium citrate also acts as a natural stool softener, so it can help to regulate bowel movements. However, if you don’t require this effect, it may cause loose stools. To ensure you are taking the most appropriate form, please consult a healthcare professional.
Magnesium is often overlooked but crucial for health. Addressing symptoms early and adjusting your diet or supplement intake can make a significant difference.
Further magnesium supplementation information:
Magnesium glycinate: Highly absorbable promotes sleep, calm, helps with constipation.
Magnesium Citrate: Natural stool softener. May alleviate constipation.
Magnesium oxide: Helps with constipation and heartburn.
Magnesium Sulfate: Muscle relaxation (Epsom salts bath or footsoak)
Magnesium Aspartate: Improves muscle function, reduces cramps, supports overall energy production.
Magnesium Amino Acid Chelate: Highly bioavailable, gentle on the stomach, increases overall magnesium absorption.
Magnesium Orotate: Cardiovascular support and muscle function.
