Magnesium is one of the most talked about supplements of the moment. You have probably heard people talking about it in relation to sleep or muscle relaxation, because it has a calming impact on the body. Its role in the body goes much deeper than that however, from DNA synthesis to heart health and maintaining blood pressure. I’m going to delve a bit further into this crucial and multi-faceted mineral – what it does, where we can find it in our foods, why we might be depleted and how we can make sure we stay magnesium sufficient!
Why is magnesium so important?
Magnesium is the 4th most abundant mineral in our body and responsible for well over 300+ enzyme reactions in the body, so it’s really important to make sure we have optimal levels, otherwise our enzymes can’t work properly.
Magnesium is important for a number of health conditions and is involved in:
Regulating blood pressure, supporting our cardiovascular health and a regular heart beat, muscle relaxation, gut motility, the production of energy (or ATP) in the body, brain health and neurotransmitter function, hormone health, blood glucose and insulin sensitivity, a healthy nervous system , sleep, protein synthesis (for cellular and DNA repair) and bone health. It can’t be viewed in isolation however, as a number of other minerals are needed to make magnesium work (known as co-factors) including vitamin B6, zinc, calcium and vitamin D, which is why a varied diet is always key.
Where can we find it in our diet?
Magnesium is abundant in plant foods and makes up a key component in the green plant pigment chlorophyll. At the heart of every chlorophyll molecule sits a magnesium ion (in a similar way to the haemoglobin in our blood cells containing iron). The greener the plant, the more chlorophyll it is likely to contain, e.g. leafy vegetables Try and include some of the following in your diet to up your magnesium stores:
Leafy Green Vegetables – such as spinach, kale and chard.
Nuts and Seeds – Brazil nuts contain the most magnesium of all nuts, followed by cashew, almond and pine nuts (2). Hemp, pumpkin and flaxseeds are high in magnesium. In fact, 3 tablespoons of hemp seeds contains about 210mg of magnesium, which is over half your daily requirements (3). A handful of pumpkin seeds, around 30g contains around 175mg magnesium. Sprinkle nuts and seeds on your porridge, breakfast bowl and salads to get that all important magnesium in. A serving of around 28g of nuts and seeds a day is a good amount to aim for.
Legumes – Black beans, kidney beans, chickpeas, and lentils are all packed with magnesium. As beans are so versatile – roasted, in salads, in soups and stews – this is a great option for adding magnesium into your meals.
Whole Grains – Quinoa, brown rice and oats are great options for magnesium.
Fish – mackerel, sardines and salmon are full of magnesium as well as the all important omega-3. If you are vegetarian, add tofu to your dishes as this is also rich in magnesium.
Avocados – A great source of magnesium, along with healthy fats and fibre.
Dark Chocolate – there’s room for treats too! Dark chocolate with 70% cacao or higher contains a good dose of magnesium, in fact around 65mg per 25g.
Dried Fruit – when fruit is dried the minerals become more concentrated, including magnesium. Dried figs and apricots are good sources of magnesium.
Water actually accounts for about 10% of our daily magnesium intake so remember to stay hydrated! (4)
Is it becoming harder to get enough magnesium?
Many people do not eat enough green leafy vegetables or plant foods in their diet, which can lead to a reduction in our magnesium intake. Remember, plants include vegetables, but also nuts, seeds, wholegrains and legumes. Coupled with extra stress and our western diet can mean that some of us are not getting enough.
There is some evidence that as out soils become depleted, the amount of magnesium in our food is also reducing. The plant takes minerals from the soil to build into its cells. (5)
Our ultra processed food (UPF) diet is also contributing to a lower intake of magnesium. UPFs have been highly processed and often contain added sugars, unhealthy fats, preservatives, and artificial ingredients, meaning that they are low in essential nutrients, including magnesium. A nutrient dense, whole food diet on the other hand is full of vitamins and minerals in their natural form, meaning that they are readily available to be absorbed in our gut. The processing method of a natural food into an UPF causes many nutrients to be polished away. For example, when a whole grain is processed into a refined grain, the amount of magnesium and other essential nutrients remaining are much reduced.
What does stress do to our magnesium stores?
Those suffering from chronic stress may be depleting their bodies of magnesium. The hormones needed to activate the stress response, adrenaline and cortisol, can lead to changes in the magnesium balance. When cortisol levels are elevated, magnesium excretion through the kidneys and then urine increases which can lead to a depletion of magnesium stores over time.
Stress can also have an impact on our digestion and absorption, which can interfere with the body’s ability to absorb magnesium. Also, stress raises our blood sugar levels and insulin production, which impacts on the balance of magnesium.
Ironically, magnesium is very important when stressed as it regulates the nervous system, relaxes muscles and maintains a proper heart rhythm – three things that are key during times of stress. Therefore, without sufficient amounts of magnesium, stress becomes a vicious cycle as it depletes our magnesium stores but magnesium is needed to deal with the stress!
What are the symptoms of low magnesium?
Magnesium is a cofactor in so many reactions in the body which means that symptoms of deficiency are broad and diverse. Short-term magnesium deficiency doesn’t usually have symptoms, however chronic deficiency can exacerbate some of the following: poor sleep, muscle cramps/ twitches/ spasms, high blood pressure, anxiety, headaches, mood changes, hormonal issues, PMS, menopause symptoms or unwanted symptoms associated with the menstrual cycle, blood sugar dysregulation, irritability and constipation.
What should we do about it?
My top tips to make sure we have optimal magnesium levels are:
· Increase green leafy vegetables, nuts, seeds, pulses, whole grains, and even dark chocolate (85% and above)
· Find strategies to reduce stress and anxiety
· Ensure we have sufficient cofactors such as vitamin B6, B12 and folate as well as iron, zinc and vitamin D3, to ensure that magnesium can work well in the body.
· Consider a supplement if you feel that you might need a boost
About supplementation
The RDA for magnesium is around 300mg, but we will use MORE if we are stressed or doing a lot of exercise for example. The upper daily recommended limit for magnesium is around 400mg. More than this can lead to digestive upset, such as diarrhoea or cramping.
Did you know that different forms of magnesium have different functions in the body? It is important to make sure you take the right one for you depending on what you are trying to treat. This is usually linked to the substance that the magnesium is bound to, e.g. glycine or taurine for example which can support the magnesium, but also slightly change its benefits in the body.
Magnesium Citrate: is for digestion and keeping the gut moving. It works by drawing water into your intestines to soften the stool and relieve constipation as well as supporting muscle wall relaxation. However, if your gut is already working like clockwork, it can make things a little looser than you would like.
Magnesium Glycinate or Bisglycinate: Magnesium Bisglycinate is a form that is gentle on the gut and may aid sleep and tranquillity. Glycine is an amino acid that also has a calming effect on our nervous system, promoting relaxation which makes this form such a good pairing.
Magnesium Chloride: is often found in magnesium bath salts or magnesium creams. Some of this is thought to be absorbed transdermally through the skin.
Magnesium L-Threonate: improves memory, cognition and alertness. This form is able to cross the blood-brain barrier more effectively than the other forms and helps to improve memory, cognition and reduce anxiety and stress.
Magnesium Taurate: Taurine is an amino acid that is found abundantly in the heart tissue. Magnesium taurate is thought to support a regular heartbeat. It may be the most popular form for cardio health.
References
1. An update on magnesium and bone health – PMC
2. Health Benefits of Nut Consumption – PMC
3. Top 14 Nuts and Seeds High in Magnesium
4. Magnesium in Prevention and Therapy – PMC
5. Changing crop magnesium concentrations: impact on human health | Plant and Soil
6. Magnesium Status and Stress: The Vicious Circle Concept Revisited – PMC
DOWNLOAD THE FULL ARTICLE HERE
About the Author, Dominique Ludwig, Nutritionist MSc and Nutritional Therapist mBANT
Dominique Ludwig is an accomplished Nutritionist MSc., and Nutritional Therapist who is also BANT, CNHC and AFMCP accredited. She works with numerous health conditions using a personalised nutrition approach. She specialises in her signature group programmes Renew Reset Recharge® programme and The Triple 30 Plan and runs a busy clinic in the heart of the South Downs where she works with her private clients as a Nutritional Therapy Practitioner, offering personalised Renew Reset Recharge® appointments. Dominique is also a double award-winning nutritionist. She has over 30 years’ experience as a King’s College, London qualified Nutritionist and almost 20 years as a registered Nutritional Therapist.
Dominique works with many high-profile and A-list clients, known and respected for her discretion, expertise, and trustworthiness. Working out of her own busy practice, Dominique Ludwig Nutrition Limited, in Hampshire as well as Meyer Clinic in Chichester, Dominique has helped over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2, Sheerluxe, Top Sante and many other magazines and podcasts.
DISCLAIMER:
Features published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme. Please refer to our Terms and Conditions and Medical Disclaimer for more information as well as our Website Terms and Conditions.
