There is much discussion about magnesium and its supplementation due to awareness of this mineral being central to several biological functions. From strengthening bones to producing energy, magnesium plays a key role in several biochemical reactions in the body.
However, despite being such an important mineral, magnesium deficiency is very common and can lead to fatigue, muscle cramps and even heart problems. This is partly due to biological conditions and partly due to mistakes in the habits of life.
Why do we need to meet 100% of the daily magnesium requirement?
Absence or low levels of magnesium in the body can lead to permanent damage in the body if not treated at the right time.
Results of a review study published in August 2024 found a link between magnesium and cognitive health. “Based on our assessment of the evidence, we conclude with moderate confidence that serum Mg is associated with all-cause dementia and cognitive impairment, characterized by a U-shaped pattern with the lowest risk of dementia found at a serum Mg concentration of 0, 85 mmol/L,” according to an article published in the journal Advances in Nutrition.
Understanding the relationship between magnesium and vitamin D
Another study published in the Journal of the American Association of Medical Directors found that adequate magnesium intake may help prevent unhealthy aging. “Higher magnesium intake was inversely and independently associated with a lower risk of frailty, particularly slow walking, in community-dwelling older adults,” the researchers said.
Meeting 100% of your daily magnesium needs shouldn’t be a problem. Making the right dietary choices and living a healthy lifestyle can easily meet your magnesium needs.
Add magnesium directly to your diet
One of the most reliable ways to increase the intake of magnesium in the body is to eat foods that are naturally rich in this mineral. Whole foods, especially plant-based foods, are excellent sources of magnesium.
While almonds, cashews, pumpkin seeds and sunflower seeds are great snack options, spinach is rich in magnesium. Quinoa, brown rice, oats, and whole wheat bread are great choices. Avocados and bananas are also rich in magnesium.
Recognize the symptoms of magnesium deficiency and start taking supplements
In many cases, supplements are helpful for people who cannot get enough magnesium from their diet. There are several different types magnesium supplements: citrate, glycinate, and magnesium oxide are some examples, each absorbed at different rates with different effects.
Magnesium Citrate: High bioavailability and suitable for deficiencies.
Magnesium Glycinate: Gentle on the stomach and ideal for improving sleep and relaxation.
Magnesium Oxide: Less absorbable, but helps with constipation.
Increase magnesium absorption by adding foods that can help with this
Even if you get magnesium through food, some factors affect magnesium absorption. A balanced diet will allow your body to absorb and retain magnesium.
Magnesium is linked to vitamin D. You should include foods fortified with vitamin D, eggs, fatty fish, or exposure to sunlight. Moderate protein intake helps absorption of magnesium.
Avoid calcium as it can compete with magnesium for absorption. High consumption of processed foods containing additives that reduce its absorption.
Stress can affect the absorption of magnesium in the body
Drink at least 8-10 glasses of water daily and incorporate stress-reducing activities into your routine. Evening meditation or a relaxing walk can be especially helpful.
Stress hormones increase magnesium excretion through the kidneys. Practices such as yoga, meditation, and deep breathing can reduce stress and maintain magnesium levels.
Check if your body is losing magnesium excessively
Certain foods and habits can cause your body to deplete magnesium quickly and will not match your body’s magnesium levels, even if you take your medication regularly. For example, alcohol and caffeine increase the excretion of magnesium in the urine.
Some medical conditions that affect magnesium levels include diabetes, gastrointestinal disorders, and kidney disease. Regular examinations and proper treatment of these diseases are very important.
