Part 1 – Magnesium Deficiencies: Eight Reasons Why They’re So Common
By Logan Duvall
Magnesium is a miracle mineral essential in over 600 bodily functions, such as regulating heartbeat and muscle and nerve function. In reality, its significantly more than that.
Despite its importance, magnesium deficiency is common and can lead to various symptoms such as fatigue, constipation, muscle cramps, mood changes, insomnia, high blood pressure, and irregular heartbeat.
Magnesium is often referred to as the “relaxation mineral” because of its ability to help promote relaxation and reduce stress.
RDA of Magnesium
Men
400 mg a day for men under 30.
420 mg a day after 30.
Women
310 mg a day for women under 30.
320 mg a day after 30.
While this is the “recommended daily allowance,” in the following, I explain why we aren’t getting enough, even if we are in certain conditions and factors that may cause us to use more.
Previously I wrote an overview on magnesium, but here, we’ll discuss why magnesium deficiencies are so common and eight factors that contribute to them.
- High Stress
Stress is one of the primary reasons why magnesium deficiencies are prevalent. When the body experiences stress, it uses and wastes magnesium too. Our modern lifestyle constantly stresses us, from work to personal life, environmental factors, and chronic diseases.
- Little Magnesium in Factory Food
Modern agricultural practices have depleted the soil of magnesium. As a result, many people need to consume more magnesium-rich foods, which is nearly impossible. Additionally, processed foods are low in magnesium and high in refined carbohydrates, which exacerbates the problem.
- Prescription Medications
Certain medications can affect magnesium absorption and increase the risk of deficiency. Examples include proton pump inhibitors, diuretics, and antibiotics.
- Antinutrients in Food
Oxalates and phytic acid are antinutrients that bind to minerals, making them unusable by the body. Oxalates are naturally occurring compounds in many plant foods, while phytic acid is found in grains, nuts, and legumes. Both oxalates and phytic acid can bind to magnesium and reduce its absorption in the intestine. So many of the promoted “magnesium-rich foods” aren’t providing nearly what they offer on the surface. Meat, fish, and cheese offer magnesium without the antinutrients.
- Diabetes
Diabetes is a chronic condition that increases the likelihood of magnesium deficiency. Magnesium is critical in glucose and insulin metabolism, and it’s required for insulin secretion, binding, and signaling. In addition, magnesium is necessary for the activation of tyrosine kinase, a key enzyme involved in insulin signaling.
Association between serum magnesium and common complications of diabetes mellitus [1]
“The research results showed that low concentration of serum magnesium and four common diabetic complications – diabetic retinopathy, diabetic nephropathy, diabetic neuropathy and diabetic macroangiopathy”
“Diabetic retinopathy, diabetic nephropathy, diabetic neuropathy and diabetic macrovascular disease are associated with serum magnesium concentration. We should pay more attention to diabetic patients with low serum magnesium level but still in the normal range.” [1]
- Gallbladder Removal and Gastric Bypass
Gallbladder removal and gastric bypass surgery can lead to poorer mineral absorption, which increases the likelihood of magnesium deficiency.
- Low Stomach Acid
Low stomach acid can also affect magnesium absorption. Stomach acid helps break down food, and magnesium needs to be in an ionized form to be absorbed in the intestine. Without adequate stomach acid, magnesium can’t be ionized and, thus, can’t be absorbed.
- Excess Calcium
Excess calcium intake can cause low magnesium levels in the body. Calcium and magnesium compete for absorption in the intestines, and excessive calcium intake can decrease magnesium absorption. Additionally, high levels of calcium in the body can cause the kidneys to excrete more magnesium, further contributing to magnesium deficiency.
Mineral Testing
While it is extremely important to work with a healthcare practitioner to guide with supplementation and wellness. It’s also critcal to know that hair analysis might not be the best way to check your magnesium levels when testing for nutrition, but it is still a great way to test for heavy metals and other minerals. If you have too much magnesium in your hair, it could mean that your body is dealing with stress and using magnesium to cope.
One study, called “Hair Magnesium, Stress and Depression in Post-Menopausal Women” by Tarleton et al., found that post-menopausal women with high levels of magnesium in their hair were more likely to feel stressed and depressed. The study suggests that hair magnesium levels might not show the actual magnesium levels in your body, but rather how your body is dealing with stress.
Another study, called “Hair Mineral Analysis: A Scoping Review of Nutrient Markers” by Whittle et al., supports this idea. The study found that hair analysis might not be a reliable way to test for magnesium levels in your body. So, it’s better to use other methods like urine or blood tests to check your magnesium levels.
My point in writing about the hair test is that I’ve been told numerous times that a hair test came back high for magnesium, and they have been advised not to supplement. Which I hope to have relayed very well could be the exact opposite of what should happen. Work with a functional nutritional competent healthcare professional when supplementing.
Magnesium deficiency is a common health concern that can lead to various symptoms and chronic conditions. We are faced with many challenges in our modern lifestyle and dietary habits, and obtaining adequate amounts of magnesium through food alone is challenging, if possible.
Resources