Could you be magnesium deficient?

Magnesium is one of those minerals that is often forgotten about or just simply not thought of, but it plays a crucial role in keeping our bodies running smoothly. From energy production to muscle function to mental health, magnesium is truly a multitasker. Yet, despite its importance, many people don’t get enough. In fact, studies suggest that in Australia (and worldwide) potentially up to 80% of the population, may be deficient in magnesium.

So let’s explore why magnesium is so essential, how to spot a deficiency, why we become deficient in magnesium and what you can do to maintain healthy levels.

Why Is Magnesium Important?

Magnesium is involved in over 300 enzymatic reactions in the body. Some of its key roles include:

• Energy production: Helps convert food into energy.

• Muscle and nerve function: Regulates muscle contractions and supports nerve communication.

• Bone health: Works alongside calcium and vitamin D to maintain strong bones.

• Heart health: Keeps the heartbeat steady and supports healthy blood pressure.

• Blood sugar regulation: Aids in maintaining stable blood sugar levels.

• Mood and brain function: Supports neurotransmitter balance and can help reduce symptoms of anxiety and depression.

Signs of Magnesium Deficiency

Magnesium deficiency symptoms are often overlooked because those symptoms are often attributed to other things.  Some commonly symptoms to watch out for are:

• Muscle cramps, spasms, or twitches

• Fatigue and low energy

• Irritability or mood swings

• Trouble sleeping or insomnia

• Headaches or migraines

• Nausea or loss of appetite

Reasons for magnesium deficiency

🥗Low intake

• Diet lacking nuts, seeds, legumes, whole grains, and leafy greens.

• High intake of processed foods as those foods don’t contain any or hardly any magnesium

🚽Poor absorption

• Digestive disorders (Crohn’s, celiac disease, chronic diarrhoea)

• Aging (reduces the gut ability to absorb magnesium)

🍸Increased losses

• Excessive alcohol consumption

• Certain medications (diuretics, PPIs, antibiotics, laxatives especially when used long term)

• High sweating

• Uncontrolled diabetes can result in urinary magnesium losses

• Chronic stress

🤰Increased demand

• Pregnancy and breastfeeding

• Chronic stress

• High physical activity

🫀Chronic diseases

• Diabetes, cardiovascular disease, metabolic syndrome – these can be both a cause and a consequence

How to Increase Magnesium Levels

If you suspect you’re low in magnesium, here’s what you can do:

1. Eat magnesium-rich foods.
Some great dietary sources include:

• Leafy green vegetables (spinach, kale, Swiss chard)

• Nuts and seeds (pumpkin seeds, almonds, cashews)

• Whole grains (brown rice, quinoa)

• Legumes (black beans, chickpeas, lentils)

• Avocados

• Dark chocolate (70% cocoa or higher)

• Bananas

2. Consider magnesium supplements.
There are many different forms of magnesium supplements, and the best type depends on your personal circumstances. It is therefore best to consult a naturopath or nutritionist who is well across all the different types and knows why one might be better than another for you.

3. Address lifestyle factors.
Chronic stress, poor sleep, excessive alcohol, and high caffeine intake can deplete magnesium levels. These are all a big part of the puzzle. Managing stress, getting adequate sleep, and moderating alcohol intake and timing caffeine intake can all help maintain your magnesium status.

4. Address your gut health.
Good digestive health is key for absorbing magnesium efficiently. This is another reason why it is so important to work with a trained professional. There is more to gut health than simply taking probiotics and eating fibre-rich food! A naturopath or nutritionist will discuss your digestive health in great detail with you, so that they can provide you with an individualised treatment plan that addresses your specific issues.

Magnesium is vital for almost every system in your body, yet so many people fall short of the recommended intake. If you notice signs of deficiency, boosting your intake through food and, if needed, supplements can make a significant difference. Book in now for a 1:1 consultation with me to assess if you are deficient in magnesium and what you can do about it.