Magnesium is one of the most important minerals in the human body, yet its role is often underappreciated. When we think about minerals, most of us are aware of the importance of calcium and sodium due to their association with bone development and blood pressure respectively. However, there is usually less emphasis on the importance of magnesium in public health messaging and mainstream media.
The topic of magnesium deficiency has gained traction in the health and wellness space in recent years and for good reason. It is estimated that at least 50% of the general population has some form of magnesium deficiency.(1) Before we discuss the causes of magnesium deficiency, let’s take a look at the role of magnesium in the human body.
Magnesium is the fourth most abundant mineral in the human body after calcium, sodium, and potassium. Most of it is stored in the bones, muscles, and soft tissue with around 1% present in blood and other fluids. Magnesium is involved in over 600 biochemical reactions in the body and its role is widespread ranging from bone health, maintaining proper function of nerves and muscles, energy production and metabolism, and maintaining the stability of DNA.(2) As it is involved in so many different processes, a deficiency can have widespread effects on the body.
Causes of Magnesium Deficiency
One of the main factors of magnesium deficiency is the reduced consumption of whole foods and the increased consumption of refined and processed foods which are largely devoid of magnesium. In addition, modern intensive agricultural practices with the excessive use of fertilisers have also decreased the amount of magnesium that is naturally available in plant foods.(3)
In terms of beverages, excessive consumption of alcohol and soft drinks can have the potential to lead to magnesium deficiency as alcohol increases the excretion of magnesium from the body while phosphoric acid that is usually present in soft drinks can decrease the absorption of magnesium.
Stress is also one of the important contributors to magnesium deficiency. It can come in many forms, from psychological stress that most people are familiar with to physiological stress in the body due to multiple factors such as physical injuries, hidden gut infections e.g. from yeast overgrowth or parasites, and also excessive exposure to various environmental chemicals. Stress and magnesium have a bi-directional relationship where one affects the other and vice versa. Stress can deplete magnesium levels in the body as magnesium helps to regulate the stress response in the body and has a calming effect. On the other hand, if you are in a state of magnesium deficiency, you are more prone to the effects of stress.(4)
Certain medications such as diuretics that are commonly used for high blood pressure can also lead to increased loss of magnesium from the body.
Symptoms of Magnesium Deficiency
Muscle Cramps
Magnesium helps to maintain the proper contraction and relaxation of muscles. In addition, it is involved in energy production that provides fuel for exercising muscles through the breakdown of carbohydrates and fats. There is an association more so in animal models, that suggests that a deficiency in magnesium decreases the efficiency of muscles particularly during exercise, increasing the likelihood of having muscle cramps / fatigue.(5)
Headaches and Migraines
In addition to the beneficial effects of magnesium on muscular function, magnesium also plays a role in the nervous system. It helps to maintain the proper transmission of nerve impulses between neurons (nerve cells) and helps to protect these neurons from excessive excitation caused by certain stimulating neurotransmitters (brain signalling molecules) such as glutamate that could lead to neuronal damage and cell death. It is for this reason that magnesium is also commonly referred to as the relaxation mineral. The excessive excitation of the central nervous system has been suggested to be a contributing factor to various neurological conditions such as migraines, chronic pain, anxiety, and depression. Supplementing with magnesium as an adjunct therapy may have a positive effect for these various neurological conditions.(6)
Poor Cardiometabolic Health
Magnesium is thought to play a role in blood glucose (sugar) control. Studies have indicated that there is an association between magnesium deficiency and the increased risk of developing pre-diabetes and diabetes. In addition, individuals who have been diagnosed with diabetes are at an increased risk of developing complications if their magnesium levels are low.
In addition to blood glucose control, magnesium is also involved in regulating the contraction and relaxation of blood vessels as well as the proper functioning of cells that line the blood vessels. This is essential as low magnesium status is associated with the development of hypertension (high blood pressure) and plaque formation in the walls of arteries leading to coronary artery disease (heart disease).(7)
Testing for Magnesium Deficiency
As most of us are deficient in magnesium, testing for magnesium deficiency may not always be necessary. However when it is indicated, some of the options include testing for serum magnesium or red blood cell magnesium. The serum magnesium test may not be as reliable and accurate in comparison to the red blood cell magnesium test. An indirect measure of testing for magnesium can be done through the Organic Acids Test (OAT) as it measures the function of your mitochondria to produce energy for the cells in your body. As magnesium is involved in the proper functioning of the mitochondria, a dysfunctional mitochondria can mean that there is some form of magnesium deficiency that is present.
Treating Magnesium Deficiency
Using a food-first approach can be helpful in alleviating symptoms of magnesium deficiency. Good sources of magnesium include foods such as nuts and seeds, whole grains and legumes, leafy green vegetables, and dark chocolate. In addition to adding magnesium-rich foods into your diet, practising certain dietary and lifestyle habits such as minimising / avoiding the consumption of refined and processed foods, alcohol, soft drinks, and practising stress relaxation techniques can certainly go a long way in helping to minimise loss of magnesium from your body.
For most people, supplementing with magnesium in addition to optimising dietary and lifestyle habits can be particularly helpful in reducing symptoms. As minerals work as a “team” in your body, it’s a good idea to pair magnesium supplementation with a high quality practitioner-grade multivitamin / mineral in order to prevent any mineral imbalances from occurring. Therapeutic dosages for magnesium supplementation can range from 300-400 mg per day.
Not all forms of magnesium are created equal. Over-the-counter magnesium supplements typically come in the form of magnesium oxide or magnesium carbonate. These forms of magnesium are poorly absorbed by the body and are not the best forms to supplement with.
Practitioner-grade magnesium supplements on the other hand, are easily absorbed by the body as the magnesium in these supplements are in a chelated (bound) form. Some of the commonly used types are magnesium glycinate, magnesium threonate, and magnesium citrate.
Magnesium Glycinate
It is the most commonly used form of magnesium and a great all-rounder that supports the multiple roles of magnesium in the body.
Magnesium Threonate
This form of magnesium is useful to support overall brain health and cognitive function as it’s in a form that is able to cross the blood-brain barrier and improve brain magnesium levels.
Magnesium Citrate
It is helpful for individuals with constipation as it promotes gastrointestinal motility. Taking higher doses of magnesium citrate may cause an upset stomach and loose stools in certain individuals so it may be necessary to gradually increase the dosage.
Taking high quality magnesium supplements is relatively safe for most people, however you should consult your doctor before supplementing if you have any medical conditions.
References
1. Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
2. Fiorentini, D., Cappadone, C., Farruggia, G., & Prata, C. (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136. https://doi.org/10.3390/nu13041136
3. Chaudhry, A. H., Nayab, S., Hussain, S. B., Ali, M., & Pan, Z. (2021). Current Understandings on Magnesium Deficiency and Future Outlooks for Sustainable Agriculture. International journal of molecular sciences, 22(4), 1819. https://doi.org/10.3390/ijms22041819
4. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
5. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946
6. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730
7. Fritzen, R., Davies, A., Veenhuizen, M., Campbell, M., Pitt, S. J., Ajjan, R. A., & Stewart, A. J. (2023). Magnesium Deficiency and Cardiometabolic Disease. Nutrients, 15(10), 2355. https://doi.org/10.3390/nu15102355