Magnesium deficiency – What is it?

Magnesium is one of the most important minerals in the body. It is vital for over 300 enzyme systems in the body – more than Iron and Zinc combined.

And yet, magnesium deficiency is relatively common.1 This can be attributed to a diet high in processed foods and a lack of magnesium-rich foods in the diet, such as nuts, whole grains, beans and green leafy vegetables. Flour refining, rice polishing and sugar extraction remove almost all magnesium from these foods. Many experts believe even with a healthy diet, produce may still be grown in mineral-depleted soil and lacking in this vital nutrient.

Most of our drinking water now is “soft” – purified of minerals like calcium and magnesium along with the other less desirable additives. Excessive alcohol or caffeine intake, heavy physical exercise (sweating) stress, diuretics, HRT and the Pill can all contribute to loss of magnesium.

The first symptoms of deficiency can be subtle – as most magnesium is stored in the tissues, leg cramps, foot pain, or muscle ‘twitches’ can be the first sign.

Magnesium levels drop at night, leading to poor REM (Rapid Eye Movement) sleep cycles and unrefreshed sleep. Headaches, blurred vision, mouth ulcers, fatigue and anxiety are also early signs of depletion.

Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.

What conditions may magnesium help?

Many common conditions may be linked with magnesium deficiency. These include:

Heart
Studies have shown magnesium may have a beneficial effect on the cardiovascular system.2

The studies found Magnesium may assist to:

• Improve energy production within the heart
• Dilate the coronary arteries (improving oxygen delivery to the heart)
• Reduce vascular pressure
• Prevent blood clotting
• Improve heart rate.

Low magnesium levels have also been found in patients who have died from heart attacks.

Asthma
Magnesium promotes relaxation of the bronchial smooth muscle. Intravenous magnesium is a clinically accepted method to halt acute asthma attacks, as it helps immediately dilate the bronchial tube. A recent study showed low levels of magnesium in the body may be directly associated with ‘bronchial hyperactivity’, thus susceptibility to asthma attacks.3

Kidney Stones
Magnesium may help prevent calcium crystallising in the kidneys to create kidney stones.

PMS
Magnesium deficiency is strongly implicated in PMS. Symptoms like abdominal bloating, breast pain, headaches, fatigue, fluid retention, mood swings, insomnia and anxiety are all symptoms of magnesium deficiency and PMS! Furthermore, cellular magnesium levels in women with PMS are significantly lower than in women who do not suffer PMS.4

Bone Health
Magnesium supplementation is as important as calcium supplementation in the treatment and prevention of osteoporosis. It helps the body metabolise calcium and converts dietary vitamin D to an active form.

Gastric Disturbances
Overeating or drinking, dieting, stress, illness and some medications can cause the stomach to produce large volumes of gas, which can lead to heartburn and flatulence.
Magnesium neutralises the stomach acid converting it to magnesium chloride. With less acid available less gas is produced, resulting in alleviation of the symptoms.
Magnesium may also help relieve constipation, by relieving pressure on the bowel and allowing fluid to soften bowel movements.

Tension Headaches, Muscle Tension & Migrane
Approximately 70% of patients who have tension headaches exibit muscular tightness and tenderness. Studies have found magnesium supplementation may help relieve tension headaches, muscle tension, and associated pain and cramps. 7 Low magnesium levels have also been found in chronic migraine sufferers.

What can be done?

Diet
Ensure a greater intake of magnesium rich foods: almonds, cashews, cocoa, mineral water, molasses, parsnips, soyabeans, and wholegrain bread are all good sources. Reduce intake of caffeine and alcohol as both act as diuretics, depleting the body of magnesium.

Taking a supplement
Taking a magnesium supplement is a good way to ensure dietary levels are adequate, or to address an existing deficiency.
Those who may particularly need to take a supplement include:

• Athletes (sweat depletes body of minerals)
• The elderly
• Pregnant women (magnesium needs increase during pregnancy)
• Those with a poor diet or food allergies
• People under stress – physical or psychological (stress increases adrenaline production which increases magnesium excretion).

It is estimated only 50% of dietary magnesium is absorbed through the small intestine. Tablets may also be hard to digest, as they contain fillers and binders. Liquid magnesium supplements are the most readily absorbed form, quickly entering the bloodstream. Check the amount of magnesium your magnesium supplement contains – up to 1000mg a day may be needed to correct a deficiency.

Magnesium is also better absorbed when taken with food.

References
Available on request

This material is for information purposes only and is not a substitute for medical diagnosis or treatment. If symptoms persist, please contact your healthcare professional.