Magnificent Magnesium - Q & A
Gosh there is just so much to talk about when it comes to Magnesium!
Here are some answers to some great questions I've been asked recently about good old Magnesium.
We'll start with the basics...
Magnesium (Mg) is essential for the healthy functioning of muscles and for the management of protein, bone health, blood sugar levels and blood pressure. It's a key electrolyte and strikes a dynamic balance with other macrominerals like calcium and phosphorus.About 30% of ingested magnesium (through food or drinking water) is absorbed by the intestines, although like many other minerals, the extent of absorption depends on the body's Mg status (i.e. low Mg = increased absorption capacity). Magnesium homeostasis is further regulated through the secretion and reabsorption in the kidneys, where about 95% of the filtered magnesium is reabsorbed.In regards to distribution, roughly 50% of magnesium is located within the bone, 25% is within the muscle, and the remainder is in soft tissue, serum, and red blood cells.
What increases the risk of a Magnesium deficiency?
Poor diet (low in Mg rich foods, high in processed foods, high soft-drink intake, high coffee intake, alcohol intake, meal skipping, etc)
Chronic stress
Chronic inflammation
A range of gastrointestinal diseases that inhibit magnesium absorption, such as IBD/ IBS, infections, chronic diarrhoea and Coeliac disease
Type 2 diabetes
Kidney disorders
Excess sweating/ increased activity
Pregnancy and lactation
Prolonged use of certain diuretics and protein pump inhibitors
Both a deficiency (<30g/day) and an excess of protein will deplete Mg levels
High supplemental Zinc and Calcium dosing will also negatively impact Mg absorption
What are the signs and symptoms of deficiency?
Muscle spasms, cramps and constipation
Poor stress response, anxiety, irritability, difficulty concentrating
Fatigue, lethargy
Poor sleep
Premenstrual irritability, menstrual pain
Osteoporosis (see previous post about bone health)
High blood pressure, pre-eclampsia
Headaches/ migraines
Chronic mild metabolic acidity
Blood sugar imbalances
What foods are rich in Magnesium?
Green leafy vegetables (e.g. spinach, wild greens, bok choy), avocado, sea vegetables (e.g. agar, spirulina), seeds (e.g. pumpkin, chia, wattleseed), herbs (e.g. coriander, chives), cacao/chocolate, nuts (e.g. almonds, cashews), legumes (e.g. black beans), bush tomatoes.**Of course the levels of Mg found in foods will depend on growing practices, soil health, time of harvest, crop variety, post-harvest processing or storage time.If you're a home gardener, there are many ways to increase Mg in your plants, such as using Epsom salts, compost, manure and lime. A tell-tale sign of low Mg in plants is yellowing of the leaves (also known as chlorosis).
How much do we need?
For Men, the RDI is 400-420mg/day. For Women, it's 300-320mg/day. Remember however, these needs INCREASE during periods of chronic stress, pregnancy, illness, inflammation, exercise/ training, gut distress and with the use of certain medications.
Is topical Magnesium beneficial? How does transdermal Magnesium work?
For specific sites (i.e. neck/ calves/ back), I believe topical/ transdermal Mg can be helpful. It can also be helpful for those who cannot tolerate oral Mg at all.Interestingly, skin hair follicles and skin hydration play a big part in how topical Mg permeates the outer layers of the skin and is transported to the rest of the body. Skin hydration has been shown to improve transdermal absorption by almost two-fold within the first 6 hours after topical Mg application.Overall however, the research is mixed in regards to how effective Mg bath salts, oils, lotions and sprays are for increasing serum levels, so in a state of overt deficiency, oral supplements are best.
Are cramps a result of low Magnesium?
They can be! Muscular cramping can also be a result of dehydration, poor footwear, low sodium/salt, low potassium, low iron or low calcium; so best to get these things assessed if cramps persist after taking Mg.
What are the pros and cons of different forms of Magnesium?
What dose is best if taking oral Magnesium?The dose required will depend entirely on one's health, symptoms, diet and lifestyle. Some conditions require higher dosing (i.e. hypertension 360-600mg/day & migraine prevention 600mg/day), but it's important to speak with a trained practitioner in regards to the best dose, form and duration for you.
Is it possible to reach daily required limits with just food alone?
Yes it’s possible, but it can be tough, especially if access to good quality produce is limited and/or there are ongoing stressors, gastrointestinal distress, continued use of medications, high training demands / profuse sweating etc.
Bottom Line
As you can see Magnesium really is quite magnificent! Fortunately, even in cases of deficiency, there are many ways to replenish Magnesium and reap the associated health benefits of doing so.
Until next time,
Stacey.
