Updated: Mar 5
Magnesium is one of the leading deficiencies in both adults and children, with an estimated 80% of the population being deficient in this vital mineral
Considering all of the important roles that magnesium plays in the body — A gradual depletion of nutrients from our soils has left many plants (vegetables, nuts, whole grains and seeds) with lower levels of magnesium. Large-scale and non-sustainable agricultural practices use nitrogen based fertilisers to increase crop yield, neglecting to restore essential minerals that are lost from the soil.
Despite us eating a healthy and well-balanced diet we can still develop a magnesium deficiency. The recommended daily allowance (RDA) for magnesium in adults is about 300 - 400 mg/day.
So why is magnesium so important for the human body?
Magnesium is an essential mineral and is needed for:
Supporting increased energy production
Calms nerves and promotes relaxation
Regulating blood pressure, Protecting the heart and regulating heart beat
Bone formation and keeping bones strong
Lowing risk of stroke
Supports muscle function - preventing muscle cramps
Supporting growth and development in babies and children
Inducing sleep, reducing Insomia
Headache / migraine prevention
Essential for the metabolism of other essential nutrients such as calcium, potassium, Sodium, phosphorus, zinc and copper.
Digestion by neutralising stomach acid and preventing constipation.
What is the causes of Magnesium depletion?
Exercise - sweating
Diets low in Magnesium rich foods
Bowel absorption issues such as diarrhoea, IBD, age or Coeliac disease
Pregnancy / Breast feeding
There are many commonly used medications, such as proton pump inhibitors, diuretics and some antibiotics that can also lead to magnesium depletion.
Older adults are at an increased risk for magnesium deficiency since intestinal absorption of most nutrients decrease with age.
What foods are high in Magnesium?
Sea Kelp and dark leafy green Veggies
Nuts including Almonds, Cashews and Brazil nuts
What the best forms of magnesium supplement?
Magnesium Glycinate - This form of magnesium is combine with Glycine, Glycine is well known as a calming amino acid.
This combination is easily absorbed and does not have the laxative effect like some other forms of magnesium. Great for those with sensitive tummies.
Due to the calming and relaxing this combination it's great for chronic pain, muscle tension, insomnia, anxiety, and improve sleep quality.
Magnesium Citrate - Magnesium combined with citric acid. This combination is easily absorbed, It pulls water into the bowel and may have a laxative effect when taken in high doses. Great for relief of constipation.
Magnesium Orotate- Magnesium combined with orotic acid. This form is known for supporting the heart, studies show that Magnesium Orotate can help heart cells repair and improve heart function.
Magnesium Malate- Magnesium and malic acid supporting proper muscle function, cardiovascular health, and energy production. Since malate is a substrate in the cellular energy cycle, it can help improve energy (ATP) production; studies suggest that Magnesium Malate may reduce muscle pain and tender points in fibromyalgia patients
Magnesium L-Threonate - This form of magnesium is a highly absorbable form of magnesium that can improve brain function, it helps support the health of neurons and synaptic plasticity. It facilitates learning, memory, concentration, and all other cognitive functions.
Magnesium Oxide- This cheap form of Magnesium has poor bioavailability and causes loose stools; therefore it is considered the least optimal form to use as a supplement. (often called crap magnesium, due to its ability to increase your crap output).
Because magnesium supplements pose little risk of side effects and low toxicity, most health care professionals recommend that adults take supplements regularly to prevent deficiency.