Last Updated on January 31, 2023 by Andre Panagos M.D.
What is magnesium?
Magnesium is a mineral found in the earth’s crust that is essential to all living cells and is very important for your health.
What is the role of magnesium and why is it so important?
Magnesium is the most overlooked mineral on earth. It is involved over 350 different biochemical reactions and functions in the body, including muscle and nerve function, blood pressure, glucose control, energy production and bone health.
Where can magnesium be found?
Magnesium is found in the earth’s crust so it dissolves in water, making it widely distributed in plant and animal foods. Rivers, streams and well water all have magnesium dissolved within it, but municipal water systems condition the water to limit corrosion of pipes. This can greatly reduce the amount of magnesium dissolved in the water you use at the tap. The magnesium content in bottled water varies greatly depending on the source and processing of the water.
Why am I magnesium deficient?
The scarcity paradox is that despite widespread distribution of magnesium, an amazing 75% of the population is deficient due to various dietary, environmental, and drug-related factors. As a result, it has become increasingly difficult to meet your daily requirements through your diet alone.
Causes of Low Magnesium Intake
| Cause | Reason |
|---|---|
| Low Bioavailability | Only 30-40% of dietary magnesium consumed is actually absorbed by the body. |
| Processed Foods, Soda, Drugs, Caffeine and Alcohol | Magnesium is flushed from the system with consumption of processed foods and drugs. |
| Water Purification | Modern water treatment processes have depleted municipal water of magnesium. |
| Modern Agriculture | Modern farming relies heavily on the use of chemical fertilizers and pesticides which have heavily depleted the earth’s topsoil of their mineral content. |
| Chronic Stress | Physical and emotional stress is associated with greater magnesium utilization by the body. |
The dangers of magnesium deficiency
| Early signs | As the deficiency worsens | Severe deficiency |
|---|---|---|
| Loss of appetite Nausea/Vomiting Dizziness Fatigue and weakness | Acute and chronic migraine headaches Numbness and tingling Muscle twitching, cramps, spasms and tremors Seizures, poor memory, anxiety, and insomnia | Disruption of mineral homeostasis Osteoporosis Diabetes mellitus |
What should my magnesium level be?
We routinely test for red blood cell (RBC) magnesium. A reference range of 4.2 – 6.8 milligrams per deciliter (mg/dL) is considered normal; that is, normal for our “sick” population. We have noticed significant improvement in patients by targeting a value of at least 6 mg/dL.
What are great sources of magnesium rich foods?
There are many foods that have a great amount of magnesium. Try to incorporate the following foods into your diet:
- Dark green leafy vegetables such as spinach, kale and collard greens
- Avocados
- Legumes
- Nuts and seeds such as squash and pumpkin seeds, brazil nuts, almonds and cashews
- Bananas
- Dried fruit such as figs and dates
- Whole grains such as brown rice and buckwheat
- Dark chocolate
- Mineral water- but you need to check the label to be sure there is magnesium in it
What should I do to get adequate magnesium in my diet?
While meeting your daily magnesium requirements through diet would be ideal, this has become increasingly difficult as mentioned previously. Thus, supplementation plays an important role and is considered a safe, effective way to ensure adequate magnesium intake.
We cannot tell you how many of our patients have had remarkable improvement. The recommended dietary allowances (RDAs) based on government calculations are based on estimates that are known to be well below optimum levels. RDAs are simply not designed to address the possibility that higher levels of nutrient intake can help treat and prevent chronic diseases as well as enhance overall well-being. RDAs for magnesium range from 80-420 mg, based on age and gender.
Magnesium applied to the skin can be absorbed directly into your cells, bypassing the digestive system. This may be a convenient solution for those unable to tolerate oral magnesium due to diarrhea.
Magnesium supplements are available in a variety of forms and not all are created equal. Less soluble forms like magnesium oxide tend to cause the most reports of loose stools or diarrhea. Magnesium Glycinate/Lysinate/Taurate are associated with fewer bowel side effects. You can also use a magnesium lotion or oil if oral magnesium is poorly tolerated. Finally Epsom Salts are popular as well. You can use 1-2 cups in a hot bath for 20-30 minutes and make sure you rise from your bath slowly and carefully as the hot water and steam can precipitate dizziness
What supplement dose should I take?
We recommend that adults start with either 400-600 mg total per day (not to exceed 800 mg total per day) in divided doses with meals. If there is no or little noticeable improvement in symptoms or overall well-being, slowly titrate up towards the maximum dosage as directed by your physician. Ultimately, you will be limited in how far you can titrate up as there is a bowel tolerance threshold that brings on stomach irritation, loose stool or diarrhea if exceeded. This is the reason why magnesium is the primary ingredient in some laxatives.
ICD-10 Code for Magnesium deficiency E61.2
Resources:
Calcium and Magnesium in Drinking-water: Public Health Significance. Geneva, Switzerland: World Health Organization, 2009. Print.
Gaby, Alan. “A Review of the Fundamentals of Diet.” Global Advances in Health and Medicine 2.1 (2013): 58-63. Print.
“Magnesium.” — Health Professional Fact Sheet. Web. 18 Jan. 2015. <http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/>.
“Magnesium Supplementation.” Magnesium Supplements & Types of Magnesium. Web. 18 Jan. 2015. <http://www.ancient-minerals.com/magnesium-supplements/>.
Calcium and Magnesium in Drinking-water: Public Health Significance. Geneva, Switzerland: World Health Organization, 2009. Print.
