Magnesium is one of the most abundant minerals in the body, alongside Calcium, Potassium, and Sodium. Together, these minerals make up the electrolyte balance in the body, managing important roles such as hydration, blood pressure, bone health, hormonal health and the ability to cope with stress.
Magnesium rich foods include grains, bananas, dark chocolate, avocadoes, leafy greens, nuts, seeds and beans, so technically, a healthy whole food diet should provide plenty of magnesium for good health. However, this is generally not the case.
Why?
Som any people in western countries are low in magnesium due to several factors, the first being the nutrient quality of our food. Grains such as rolled oats, barley, buckwheat and quinoa, should be rich in magnesium, however, more often than not, the soils these grains are grown in, are lacking in minerals, due to over farming, mono-farming (growing the same crop year after year with no rotation of different crops to improve and regenerate the soil), and the high use of industrial sprays and fertilisers which destroy the microbiome in the soil.
Another reason for low magnesium status, is the Western Diet, often high in refined carbohydrates that are generally lacking in any kind of nutrition. White bread is one such food, and often the manufacturers will add synthetic vitamins to the flour, to increase the health rating of the bread, but in actual fact, these are not health foods at all. The western lifestyle often includes high consumption of pre-packaged, take away or fast food, which is generally high in additional chemicals such as flavour enhancers, preservatives, colourings and flavourings, and lacking in the basic nutrient content that each meal should be providing. Deep fried foods are cooked in vegetable oils that are high in trans-fats, a fat that will increase triglycerides and inflammation within the body.
Thirdly, the western lifestyle often includes high levels of stress, which deplete minerals such as magnesium and zinc, and vitamins such as B6, B12 and B9 very quickly. Stress can come from a multitude of sources, including financial stress, relationships, family commitments and disagreements, high work commitments or poor job satisfaction. If this wasn’t enough, social media and society, add yet another layer of stress, in needing to look and act a certain way, often leading to poor self esteem and mental health, which then leads to poor eating habits, creating a perpetual cycle that is hard to escape from.
High levels of stress that are not addressed, then leads to poor sleep, leading to poor detoxification processing at night, poor mood and fatigue. This can not only lead to poor dietary decisions, but also increases the likelihood of higher caffeine and alcohol consumption, which deplete magnesium levels even further.
Symptoms of low Magnesium
There are many symptoms of low magnesium, but some of the most common ones are fatigue, muscle cramping, twitching, headaches and migraines, insomnia, PMT, poor mental health and low tolerance to stress. Digestive issues such as constipation, can be another factor in identifying a diet that is low in wholegrains and fibre, as well as low magnesium status, leading to poor muscle health in the colon. Heart health is another area that most of the minerals play a role in, and remembering that the heart is a big muscle, gives some perspective of the need for healthy muscles.
In fact, there are more than 300 different body processes that rely on magnesium to function correctly and some of these include;
- Energy creation: Helps convert food into energy.
- Protein formation: Helps create new proteins from amino acids.
- Gene maintenance: Helps create and repair DNA and RNA.
- Muscle movements: Is part of the contraction and relaxation of muscles (remember the heart).
- Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system (think about mental health).
- Blood glucose regulation: cofactor in glucose metabolism and insulin receptor sensitivity.
- Bone health: cofactor in creating and maintaining bone density (it’s not just about calcium).
- Heart health: reduces atherosclerosis, regulates blood pressure.
So how do we address this?
Now that we have a better appreciation on the importance of magnesium on our health and vitality, how do we make changes to improve our health? The answer is not necessarily in a supplement, however, these can help to manage the deficiency if this has been identified.
Shifting your diet away from the Standard Australian Diet (SAD) and moving towards a mostly whole food diet, that is rich in magnesium rich foods and low in refined carbohydrates, will go a long way to improving your energy levels, sleep and mental health. Foods such as;
- Rolled Oats, barley, buckwheat, quinoa
- Bananas, Avocado
- Leafy greens such as kale, spinach, collard greens
- Almonds, cashews, Brazil nuts, peanuts
- Pumpkin seeds, flaxseeds, chia seeds
- Black beans, chickpeas, peas, lentils
- Dark chocolate (70-85%)
are all magnesium rich whole foods, but bare in mind, they may not be enough on their own. These whole foods also contain essential B vitamins and minerals that will support the body in creating hormones, energy molecules and support detoxification processes. However, diet is only one part of the solution.
Minimising your stress levels is also vital in improving your sleep and hormonal balance. Ways to achieve this include;
- Reduce caffeine and alcohol intake as much as possible
- Get a good night’s sleep by reducing electronic device use before bed & removing devices from the bedroom, deep breathing and relaxation techniques before bed
- Regular gentle exercise such as walking, yoga, Tai Chi, Pilates, Qi Gong
- Spending time in nature and meditation
- Seeing a professional in emotional health on a regular basis. This does not necessarily have to be a psychologist, but may include a counsellor, Reiki therapist, emotional health coach, or any kind of relaxation therapy that provides you with ways to turn off your stress response and allow negative and worrying thoughts to melt away, even if it is only temporally. Even talking to a friend can release built up tension, allowing frustrations and worries to be released.
Can we measure magnesium status?
Measuring magnesium status is not as easy as having a blood test, as the body will constantly attempt to maintain balanced electrolyte status, and can pull resources from areas such as bone, to maintain this. Spectrometer Heavy Metal and Nutrient Scanning is one method that can provide some insight into magnesium status, by identifying magnesium levels in cells, however, if the diet has been lacking in whole foods and foods that are naturally high in magnesium, it is safe to say there will be a deficiency.
Supplementation
Magnesium supplementation comes in many different forms and some are cheaper and somewhat nastier than others. Magnesium Oxide is probably one of the most commonly used forms in the cheaper high dose magnesium supplements, often found in chemists and supermarkets. This form is generally not well absorbed or tolerated, often leading to lose stools and poor nutrient absorption through the digestive system, leading to other complications and deficiencies.
Magnesium Citrate, Magnesium Bisglycinate , Magnesium amino acid chelate, Magnesium malate and Magnesium Glycinate dehydrate, are forms that generally have better absorption through the digestive system. However, you can also use Magnesium salts or Epsom salts in a full body bath or foot bath. This allows magnesium to be absorbed through the skin and bypasses the digestive tract altogether. This process is also very calming and can be used as an aid to reduce stress.
What else can I do?
Start by making some small manageable changes. Start by throwing away boxed cereals that are high in sugar and refined carbohydrates, and opt for a breakfast made from whole rolled oats, nuts, seeds, and berries. Reduce your coffee intake to one per day and end your day with a soak in the tub or a foot bath using a ¼ cup of magnesium or Epsom salts. Work on improving your sleep quality and continue to make improvements to your diet, until you reach a 90% whole food diet, rich in whole grains, healthy fats, fruits and vegetables. Seeking some guidance from a nutritionist can also provide you with meal plans and other “food & lifestyle hacks” to make the transition easier. Having annual health checks and blood testing can also ensure your clinical data continues to improve and support optimal health.