A Common Deficiency

Magnesium is a very important mineral in the body yet it is often one of the most common nutrient deficiencies our clients present with.

Magnesium- the facts

• Magnesium is involved in over 300 different enzyme reactions in the body.
• It’s crucial for energy production within the cells and a deficiency can impair energy production.
• It is required to assist with the breakdown of protein, carbohydrates and fats within the body and is needed to support glutathione synthesis, a powerful antioxidant that protects our cells.
• It is needed for normal muscle contraction, nerve conduction, cell function and normal heart rhythm.
• It is important for healthy electrolyte balance.
• It has a role to play in wound healing and maintaining normal blood pressure.
• It helps reduce the risk of developing Type 2 diabetes and insulin resistance.
• Adequate magnesium levels have shown to be of benefit in asthma patients.
• Is essential for the absorption and proper utilization of calcium to occur, to keep the bones strong.
• A lack of magnesium has been associated with a higher incidence of osteoporosis.
• May be of benefit in relieving symptoms of stress and mild anxiety.

Signs of magnesium deficiency

• Back and neck pain, muscle tightness, aches, pains, cramps and spasms, including twitching in the muscles and eyes as magnesium is essential for the relaxation of muscles.
• Chocolate cravings.
• Fatigue.
• Irritability, insomnia, anxiety, panic disorders.
• Migraines and vertigo can be also associated with magnesium deficiency.

Why are we so deficient?

Simply put - magnesium is lost in the refining and processing of foods. Add to this that most of us don’t eat adequate amounts of the right foods to begin with and you have a recipe for deficiency. The average western diet is severely low in magnesium and some studies have shown that over 50% of adults do not meet the RDA for magnesium everyday.

Magnesium-rich foods consist of whole grains, nuts, seeds and green vegetables. Refined white flour products contain little to no magnesium. Sugar and alcohol consumption also increase the excretion of magnesium through the urine, and stress significantly increases our need for magnesium. The soils in which our foods are grown can be depleted of nutrients, including magnesium, and often the fertilizers that are used that contain large amounts of potassium, a magnesium antagonist.

This coupled with the fact that food today is generally picked earlier and stored longer, and the common ingestion of refined flour products means very little magnesium is left in the food we eat every day.

How many serves of the following magnesium-rich foods to you eat every day?

• Whole grains (such as brown rice, millet, buckwheat, whole wheat, whole barley, triticate, oat bran and rye)
• Legumes including lentils, split peas, a variety of beans such as navy and white beans, and tofu.
• Nuts and seeds (especially almonds but also pepitas, brazil nuts, pine nuts and cashews)
• Green leafy vegetables especially spinach. Artichokes are also good sources.

Do you eat 2-3 serves daily? No? Then you may not be getting adequate levels of magnesium. Remembering that magnesium is also depleted with the consumption of alcohol and refined sugar, it’s easy to see why so many people are low in magnesium. Improving your diet and supplementing with good sources of readily absorbed magnesium can go a long way towards rebuilding your magnesium levels and relieving the symptoms associated with deficiency.  

For more information please ask your practitioner, or make an appointment with our Naturopath.