Magnesium Miracle: Your Guide to this Magical Mineral

Magnesium. You may have heard it mentioned in regards to sleep, relaxation, or maybe chocolate, but did you know that it is one of the most crucial minerals your body needs to perform over 300 functions? Moreover, did you know that more than a third of Canadians are actually not consuming the recommended daily allowance (RDA) of magnesium, let alone the optimal amounts for their bodies to truly thrive? 


If we take a look at common health issues that plague many of us and compare them to the list of magnesium deficiency symptoms the picture is clear. 


It’s time to optimize our magnesium intake and stop feeling ‘bleh.’ 


This miracle mineral could just be the secret to feeling alive, energized, and ready to tackle the challenges of life. 


Let’s have a look at the primary roles magnesium plays in our bodies.


The Mighty Cellular Load Magnesium Carries


Magnesium's primary role in the body is to help carry other minerals across the cell membrane. This makes magnesium key in a vast number of processes in the body due to its unique capacity to permeate this membrane and help transport essential minerals.


Here’s how we see magnesium in action:


1. Muscle Function


Magnesium is essential for proper muscle function, including contraction and relaxation. It works hand in hand with another essential mineral, calcium, by regulating the release of calcium ions, which are necessary for muscle contraction. Inadequate magnesium can often leave muscles prone to cramping, spasms, and stiffness.



2. Nervous System Health


Magnesium’s role in the nervous system is crucial: it regulates neurotransmitter activity, including the release and reception of neurotransmitters like serotonin and dopamine. Magnesium deficiency impacts this essential process and can leave us feeling depleted, strung out, and in a fog. Optimal magnesium levels can help with improved mood, reduced anxiety, and enhanced cognitive performance. 



3. Heart Health


Remember, the heart is a muscle, and magnesium’s role in muscle function is therefore crucial to our cardiovascular health.  Magnesium helps regulate heart rhythm and supports the function of cardiac muscle cells. Additionally, magnesium helps dilate blood vessels, promoting healthy blood flow and blood pressure levels. Studies have shown that magnesium deficiency is associated with an increased risk of heart disease, arrhythmias, and hypertension.



4. Bone Health


Magnesium works in concert with calcium and vitamin D to maintain bone density and strength as well as aiding in the absorption and utilization of calcium by bone tissue.  This means magnesium is critical for the formation and maintenance of healthy bones and teeth. Low magnesium levels have been linked to osteoporosis and an increased risk of fractures.



5. Energy Production


Magnesium is involved in energy metabolism at the cellular level, working towards the synthesis of adenosine triphosphate (ATP), the primary energy currency of the body. Magnesium is needed for enzyme functions that are involved in ATP production, making a key ingredient for our overall vitality. Chronically fatigued? How’s your magnesium intake?



6. Protein Synthesis


Magnesium plays a key role in protein synthesis, the process by which cells build and repair proteins. It helps with the activation of enzymes involved in protein synthesis and regulates gene expression related to protein production. This function is essential for tissue repair, muscle growth, and overall cellular health.



7. Blood Sugar Regulation


Magnesium helps regulate blood sugar levels by influencing insulin sensitivity and glucose metabolism. It facilitates insulin signaling, allowing cells to take up glucose from the bloodstream efficiently. Optimal magnesium levels are associated with a reduced risk of insulin resistance, type 2 diabetes, and metabolic syndrome.


With these essential roles of this miracle mineral in mind, let’s have a look and some of the signs of inadequate magnesium intake. 



Signs and symptoms of magnesium deficiency are:


  • PMS 

  • Menstrual cramps

  • High blood pressure

  • Anxiety/Stress

  • Muscle spasms and cramps

  • Fatigue

  • Inflammation

  • Irritability

  • Insomnia

  • Weakness

  • Depression

  • Headaches

  • Migraines



Why Are We Collectively So Low on Magnesium? 



To solve the mystery as to why we as a society are struggling to get optimal magnesium intake, we need not look any further than our modern way of life. 


Low magnesium is due in large part to our nutrient depleted refined and processed foods.  For example, 85% of the magnesium is lost in the refining of whole wheat flour to white flour.  In addition, modern farming techniques may reduce the magnesium content of plants due to soil depletion, and pesticide use.


Additionally, exposure to both physical and emotional stress has been found to increase urinary excretion of magnesium.  And our modern world is chock full of stress. 


Not only that, but the chemical load we carry in a hyper toxic world due to pollution, pesticide, and toxin exposure puts our bodies under a tremendous amount of physical stress as well. 


All that to say, with our modern lifestyles, we actually need to consume more magnesium, while actually working with less dietary availability. 



In order to restore optimal function within our cells, we need to make magnesium a priority. 



How to Increase Magnesium Intake



Food Sources of Magnesium


These are the best food sources of magnesium, so making sure to incorporate them into your diet regularly will help your body’s processes work well. 


  • Dark leafy greens such as spinach, kale, and Swiss chard.

  • Nuts and seeds like almonds, cashews, and pumpkin seeds.

  • Whole grains such as brown rice, quinoa, and oats.

  • Pastured red meat and organ meats (heart is a good source)

  • Wild seafood

  • Legumes like black beans, chickpeas, and lentils.

  • Avocados, bananas, and dark chocolate are also good sources.




Supplements


Magnesium is something that most people would benefit from supplementing, given the depletion in food sources. As always, consult your healthcare provider to determine your dosage and the right type of magnesium for you, along with any medication contraindications. 



  • Magnesium Citrate:

    • Pros: Well-absorbed and commonly used to alleviate constipation.

    • Cons: Some individuals may experience gastrointestinal discomfort or loose stools.


  • Magnesium Glycinate:

    • Pros: Highly absorbable and gentle on the stomach, suitable for those with digestive issues.

    • Cons: More expensive compared to other forms.

  • Magnesium Oxide:

    • Pros: Often used as a laxative due to its ability to draw water into the intestines.

    • Cons: Less absorbable and may cause diarrhea in some individuals and is not recommended for long-term supplementation.

  • Magnesium Threonate: 

    • Pros: Specifically formulated for enhanced brain penetration, which may potentially support cognitive function and memory. 

    • Cons: Often more expensive  and less available due to the specialized manufacturing process required to enhance brain penetration.



How Much Magnesium Do I Need? 


While you should contact your healthcare provider to determine your best needs, we can look at this generally. The Recommended Daily Allowance for magnesium for men is 420 mg and for women 320 mg. However, given the increased demands of our world, many experts are suggesting that the optimum daily intake is around 600-800 mg/day (including all sources, both supplemental and food).


Healthy Living, Supplements, NutritionSerena Gee