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
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.
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.
Sign Up for Further Educational Material
If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page.
References:
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
ARTICLE/CONTENT DISCLAIMER
The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.