5 Facts You Need To Know About Magnesium

Leafy greens magnesium

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Do you know about the nutrient that can affect your sleep, energy, longevity, and mood? Meet Magnesium.

Unfortunately, Magnesium deficiency is incredibly common, affecting more than half of the U.S. population.

Because healthy Magnesium levels play an important role in keeping your body healthy and functioning, here are 5 basic facts everyone should know about Magnesium.

5 Facts You Need To Know About Magnesium

1. Magnesium Controls Your Mitochondrial Function

Magnesium plays an important role in mitochondrial function. Your mitochondria:

  • Give you energy through the process of oxidative phosphorylation – the consumption of oxygen to generate ATP, the energy of your cells.
  • Supply fuel to every single cell, from muscle to neuron, to keep your cells functioning at their best.
  • Is strongly tied to your fitness both in terms of physical performance and even longevity.
  • Provides nourishment during injury to speed up wound healing and recovery.

2. A Magnesium Deficiency Can Lead to a Bunch of Problems – Learn the Signs

Magnesium is an essential mineral in over 300 biochemical reactions in the body. It helps the body maintain normal heart rhythm, immune system, and muscle function.

One of the best way to know your Magnesium – and other mineral levels – is to take a blood test, but it also helps to know the potential warning signs of Magnesium deficiency, including:

  • Body odor
  • Constipation
  • Muscle cramps
  • Insomnia
  • Headaches
  • Fatigue

The wide array of diseases and symptoms of Magnesium deficiency have to do with the fact that approximately 99% of your body’s Magnesium is located in bone, muscles, and soft tissue. The other 1% of Magnesium is found in plasma and red blood cells. Because of Magnesium’s role in the body, it creates a lot of places where things can go wrong. Here’s a list of just a few of the diseases that low Magnesium levels can cause:

  • Elevated C-reactive protein, which is associated with many chronic diseases: Risk for cancer, Alzheimer’s, diabetes, cardiovascular disease, and even autoimmune diseases, lupus, and rheumatoid arthritis
  • Hypertension
  • Cardiovascular disease
  • Osteoporosis
  • Diabetes mellitus headaches
  • Muscle aches
  • Asthma
  • Preeclampsia-eclampsia

3. You Can Get Magnesium From Food

When it comes to getting your essential nutrients – vitamins and minerals – it’s highly recommended to get them from eating whole, fresh foods, because of the greater nutritional value, fiber, and phytochemicals, according to the Mayo Clinic. Be wary of processed, fortified foods and the dangers of over-consumption of certain micronutrients and the harmful effects thereof.

Whole, fresh foods that are high in Magnesium include:

  • Dark, leafy greens like spinach and swiss chard
  • Nuts and seeds
  • Mackerel
  • Lima beans

In addition to eating Magnesium-rich foods, you’ll also want to pay attention to your intestinal health to make sure you’re absorbing the most you can. You can get your start by lowering your intake of micronutrient-poor, processed foods and increasing your intake of plant-based, micronutrient-dense foods.

Related Reading: The Best Way to Eat Your Vitamins

4. There Are 3 Main Causes of Magnesium Deficiency

Here are three main reasons over half the population is deficient in Magnesium.

  1. We’re not eating the right foods.   Green leafy vegetables, such as spinach and swiss chard, are particularly high in Magnesium.  There are not enough green vegetables in our diets. Because the average American consumes foods that are poor in micronutrients such as processed foods, sugar, sodas, and meat, malnutrition is the most significant cause of Magnesium deficiency in the U.S.
  2. We’re not absorbing it. The health of your intestines can impact your ability to absorb minerals in general, Magnesium in particular because most mineral salts require very low pH to be solubilized and then absorbed. In general, the more alkaline the intestinal interior, the lower the rate of absorption of most minerals. Even if you are eating or supplementing magnesium, your body may not be absorbing it.
  3. We’re depleting it quickly. Your kidneys work hard, maintaining a healthy balance of Magnesium through filtering, excreting a specific amount into the urine, and re-absorbing. Your kidneys prevent Magnesium deficiency by reducing its excretion into urine. If your kidneys aren’t functioning and filtering properly, they can allow excessive excretion of Magnesium in large amounts.

    Alcohol consumption goes along with a significant significant excretion rate of magnesium in both acute (one time) and chronic (frequent) alcohol consumption cases. Diabetics have an increased rate of Magnesium excretion as a consequence of general kidney dysfunction. Insulin medication is also known to deplete Magnesium.  

Related Reading: Why everyone is talking about your gut.

5. Magnesium Plays a Role in Women’s Health

As detailed by Dr. Kelly Brogan, Magnesium is also critical for those struggling with PMS, including premenstrual migraines, irritability, low mood, and cramps.

“In a randomized, blinded, cross-over trial, magnesium with B6 was effective in relieving PMS-related anxiety and menstrual migraines. If women are cycling with low levels of magnesium, then they enter pregnancy depleted (up to 70% of women do), go on to deliver and breastfeed, and the cumulative deficiency may play an important role in the onset of postpartum depression.

Importantly, magnesium may have anti-inflammatory properties, as was found in a study of women consuming the mineral dietarily.”

The functioning of all cells and tissues in the body are dependent on the delivery of oxygen by your red blood cells. It’s important for women to routinely assess their blood cells and essential nutrient levels. RBC Magnesium is the actual amount of Magnesium in red blood cells. RBC Magnesium can be a more accurate measure of Magnesium function than Magnesium itself.

Related Reading: 4 Reasons Every Woman Should Be Paying Attention to Her Thyroid.

How WellnessFX Can Help

If you want to dive deeper into other nutrient deficiencies, check out 7 Minerals & Signs That You Could Be Deficient.

We believe in the power in a drop of blood.The information you learn here can put you on track to higher energy, better sleep, and better weight management. Multiple packages of WellnessFX – Performance, Premium, and Women’s Health – include RBC Magnesium, to give clear insight into where you are and what might need improvement.

RBC Magnesium can also be ordered separately, as part of a custom package.

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The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.