A lot is being discussed about magnesium and its supplements because of awareness around this mineral that is central to several biological functions. From strengthening bones to energy production, magnesium plays a key role in several biochemical reactions in the body.
However, despite the fact that magnesium is such an important mineral, deficiency of it is very common and results in fatigue, muscle cramps, and even heart problems. This is partly due to biological conditions and partly due to errors in lifestyle habits.
Why do we need to meet 100% daily requirement of magnesium?
Absence or low levels of magnesium in the body can cause irreversible damage in the body if not treated at the right time.
The findings of a review study released in August 2024 found a link between magnesium and cognitive health. “On the basis of our assessment of evidence strength, we conclude with moderate confidence that serum Mg is associated with all-cause dementia and cognitive impairment, characterized by a U-shape pattern with the lowest dementia risk detected around serum Mg of 0.85 mmol/L,” the researchers have said in the paper published in Advances in Nutrition journal.
Understanding the link between Magnesium and Vitamin D
Another study, published in the Journal of the American Medical Directors Association found that adequate intake of magnesium could help prevent unhealthy aging. “Higher magnesium intake was inversely and independently associated with lower frailty risk, especially of slow gait speed, in community-dwelling older adults,” the researchers have said.
Meeting 100% of your daily magnesium requirement doesn’t have to be a problem. Proper dietary choices and proper lifestyle habits can easily fulfill your magnesium requirements.
Add magnesium to your diet directly
One of the most sure shot ways to increase magnesium intake in the body is by consuming foods naturally rich in this mineral. Whole foods, particularly plant-based options, offer excellent sources of magnesium.
While almonds, cashews, pumpkin seeds, and sunflower seeds are great snack options, spinach is rich in magnesium. Quinoa, brown rice, oats, and whole wheat bread are excellent choices. Avocados and bananas are also rich in magnesium.
Recognise the symptoms of magnesium deficiency and start taking supplements
In many cases, supplements are helpful for people who cannot derive enough magnesium from their diets. There are several different types of magnesium supplements: magnesium citrate, glycinate, and oxide are some examples, each absorbed at a different rate with different effects.
Magnesium Citrate: Highly bioavailable and suitable for addressing deficiencies.
Magnesium Glycinate: Gentle on the stomach and ideal for improving sleep and relaxation.
Magnesium Oxide: Less absorbable but helpful for constipation.
Increase absorption of magnesium by adding foods that can help with it
Even if you take magnesium through food, the absorption of magnesium is affected by some factors. Balanced nutrition will enable your body to absorb and retain magnesium.
Magnesium has a relationship with vitamin D. You should include foods that are vitamin D-fortified, eggs, fatty fish, or get exposure to sunlight. Moderate protein intake promotes magnesium absorption.
Avoid calcium as it can compete with magnesium for absorption. Heavy consumption of processed foods contain additives that reduce its absorption.
Stress can affect magnesium absorption in the body
Drink at least 8–10 glasses of water daily, and incorporate stress-reducing activities into your routine. Evening meditation or a relaxing walk can be particularly beneficial.
Stress hormones increase magnesium excretion through the kidneys. Practices like yoga, meditation, and deep breathing can reduce stress and preserve magnesium levels.
Check if your body is losing magnesium excessively
Certain foods and habits can lead to the rapid depletion of magnesium from the body and won’t meet the magnesium level of your body even if you are taking medicines regularly. For example, alcohol and caffeine increase the excretion of magnesium through urine.
Some conditions that affect magnesium levels include diabetes, gastrointestinal disorders, and kidney diseases. Regular check-ups and proper management of these conditions are essential.
