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Magnesium Deficiency is Common

Magnesium plays numerous fundamental roles in the body, yet magnesium deficiency is common. It is important for the structure of bones, proteins, many enzymes, mitochondria, DNA and RNA. Magnesium is also a calcium antagonist, inhibiting the release and action of calcium-induced ‘excitatory’ transmitters, such as adrenaline, noradrenaline, acetylcholine, prostaglandins, bradykinin and histamine. Additionally, magnesium is required as a cofactor in over 600 enzymes that regulate various functions in our body. Imagine what being deficient in Magnesium could mean!

Magnesium deficiency is common and widespread

With magnesium being essential to every cell in the human body, deficiency needs to be avoided for optimal health. Various sources show magnesium deficiency is widespread globally, with some population studies showing nearly 25% of the population have a daily dietary intake less than half of the recommendations. Research also shows that magnesium deficiency occurs in up to 36% of the population, highlighting how important supplementation is for many people.

Magnesium Deficiency Can Have Widespread Effects

Chart showing potential adverse effects of low magnesium levels
The many potential adverse effects of low Magnesium

Image source: Understanding the therapeutics components of Magnesium Citrate - BioPractica Magnesium Clinical Tool

Symptoms you may experience

  • Insulin resistance

  • Migraines and headaches

  • Type 2 Diabetes

  • Kidney dysfunction (falling eGFR)

  • Muscle cramps

  • Dizziness

  • High Blood Pressure

  • Low Vitamin D levels

  • Osteoporosis or Osteopaenia

  • Elevated cholesterol and triglycerides

  • Urinary Acidity

  • Hormonal health issues

  • Body tissues will lose magnesium if our intake of magnesium has been low for a long period of time, or when intestinal losses are high (such as in diarrhoea).

  • Low magnesium on pathology results is often seen in a low potassium state reflecting an acidic diet (see below for what our dinner plate should look like)

Secret Tip for Weight Loss

Being too acidic can hinder weight loss!

During the breakdown of fat, an increased amount of acid is produced, which adds an additional acid strain on the body. Ironically, too much acid can reduce metabolism and slow the breakdown of fat. The consequence is that weight loss is reduced and slows down. It may therefore be beneficial to take an alkalising mineral supplement to support weight loss, in addition to ensuring you diet is comprised of alkaline foods (leafy green vegetables), that counteracts the acidity of other dietary components.

It is known that magnesium helps prevent dyslipidaemia, hypertension, insulin resistance, obesity, diabetes, cardiovascular disease, osteoporosis, migraines, chronic leg cramps, restless legs, PMS, ADHD, fibromyalgia, helps with stress management, and systemic inflammation. The list goes on and on. No wonder it is my favourite mineral!

What type of Magnesium Supplementation is best?

Given we get minerals from our food, that they get from soils; and given our soils are largely 'overworked' these days, we may need to take Magnesium supplementation. It also needs to be taken at therapeutic levels. Speak to me to find out what that level is.

My two favourite types of Magnesium Supplementation are:

  • Magnesium Citrate - helps you poop, and relaxes muscles

  • Magnesium Glycinate - is calming as it has glycine in it (which is a calming neurotransmitter)

If I had to pick one supplement to take on a deserted island, it would be Magnesium.
  • Feeling moody - take Magnesium

  • Felling anxious - take Magnesium

  • Got cramps (period cramps, leg cramps etc) - take Magnesium

  • Restless legs - take Magnesium

  • Can't sleep - take Magnesium

  • Have raised Blood Pressure - take Magnesium

  • Just simply had enough of everything life is throwing at you ..... take Magnesium

What your plate should look like

To increase Magnesium naturally with food, restrict protein (meat, legumes) and starchy vegetables (potatoes, pumpkin, sweet potato) to 1/3 of plate, and fill the remaining 2/3 plate with alkalising leafy greens generously rich in Magnesium (and other essential vitamins and minerals). Remember an acid food like meat is not a bad choice. Choose an acid food as your main protein source, then balance it out with a greater selection of alkaline foods - what is known as 'above ground, leafy vegetables'. Failure to do this may result in an increased acidic load on our kidneys, that over long term may prove to be harmful.

What our dinner plate should look like in terms of 2/3 alkaline foods, and 1/3 acid foods
What our dinner plate should look like. The % acid-alkaline breakdown of our dinner plate

Image from: The PRAL Alkalising Table - BioPractica clinical resource

Magnesium is a supplement that most people can benefit from. The changes in health status can be quickly changed much to the joy of clients. You can check for symptoms in the symptom checker in the Resources section of my website. You can also check the acidity of the foods you eat on the PRAL (Potential Renal Acid Load) Dietary aids in the Resources section of my website.

Fun fact

The bulk of Magnesium in nature is found in sea water. Swimming in the ocean, or bathing in an Epsom Salt bath allows our bodies to absorb magnesium. They are very healthy, natural alternatives for us to keep our magnesium levels optimal.

If you would like to discuss your personal circumstances, and see if magnesium supplementation can help you, feel free to make a booking with me on the bookings tab on my website.

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  • Understanding the therapeutics components of Magnesium Citrate - BioPractica Magnesium Clinical Tool

  • The PRAL Alkalising Table - BioPractica clinical resource

  • Acid-Base Balance for Energy, Vitality and Optimal Health - BioPractica clinical resource


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