Magnesium: Why It’s Important and Why You May Be Deficient in It
May 02, 2021
Why is magnesium important?
Elemental magnesium is usually found in high concentration in organs like your heart and bones and also throughout your nerves and muscles. It helps your heart rhythms, maintains muscle functions, helps metabolize glucose, helps ensure that your nerves fire properly and creates cellular energy for you. In fact, there have been hundreds of different biochemical reactions that magnesium has been identified with so that is why it is something you need to pay attention to.
How do I know if I have a magnesium deficiency?
Over the last 18 years in practice, I have always tried to pay attention to symptoms that might be an easy “magnesium fix.” I have found that issues like constipation, headaches, sleeping difficulties, restless leg syndrome, excess menstrual cramping, chronic fatigue/fibromyalgia and chronic muscle pain/dysfunction respond well to elevating your magnesium to a more optimal level.
Is it common to have magnesium deficiency?
Yes, it is very common. Some medications actually block magnesium absorption. If you are taking antacids, acid blockers, antibiotics, birth control pills and/or anti-hypertensives, they may be causing you to have a magnesium deficiency.
Another factor is because our modern farming practices often leave many nutritional deficiencies in our foods. Things such as grains, soy and legumes have long been known to be rich in magnesium, but they also contain something called phytic acid which can actually block magnesium absorption so it is best to either avoid them or prepare them in a way that breaks down the acid before they are consumed. (Ex. soaking lentils in water before cooking them).
I usually recommend that my patients increase their consumption of raw nuts and seeds, dark leafy greens, avocados, fatty fish and even dark chocolate (that is 70% or higher in cocoa content) as they are all rich in magnesium.
Should I use a supplement and if so, how do I know which one?
It is very difficult to achieve healthy levels of magnesium through diet alone, so taking a supplement is usually required. There are different forms of magnesium supplements, but the two most common types are magnesium glycinate and magnesium citrate.
Both are helpful for things mentioned above, they just absorb differently in the body.
Magnesium Glycinate is a smaller molecule and is usually recommended for those with sensitive bowels because it is absorbed easier and tends to have less impact on bowel movements. In this form, it is bound to the glycine amino acid which has been shown to promote a relaxation effect in the body helping with stress management and sleep.
Magnesium Citrate is often recommended when someone suffers from constipation as it helps to get the bowels moving. This works by pulling water into the intestines making the bowel movements softer and easier to pass.
If you are not sure which one you should take, you can always talk to the knowledgeable staff at your local health store - like the great staff at Parks Health Store for those who live in HRM (Halifax, NS).
Are there long-term effects of magnesium deficiency?
Magnesium and other mineral deficiencies contribute to the chemical stressors on your body and when they are combined with additional physical and emotional/mental stressors they can lead to dis-ease (precedes disease) or an avoidable chronic illness.
If you are looking for more information on the FIVE ESSENTIALS that I take daily to minimize the chemical stressors on my body, you can access it here. As always, if you have any questions or concerns about introducing something new into your health routine, please consult your healthcare provider or email me at [email protected].