Nutrient Spotlight: Magnesium

Magnesium deficiency has become increasingly prevalent in our society, affecting at least 50% of Americans, and most of us fall just below the threshold of deficiency in the suboptimal range. Since magnesium is the eighth most common element on Earth and the fourth most abundant mineral in the human body, how is it that so few of us are getting adequate magnesium?

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Why are we so deficient in magnesium?

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The standard American diet is full of highly processed, refined food products (white flour, sugar, meat, and dairy), lacking in vegetables, nuts, seeds and legumes, and is largely devoid of magnesium. Our soils have become so mineral-depleted that even if we’re eating an abundance of whole plant foods, it’s likely we’re still lacking in magnesium. Magnesium levels are further depleted by our modern lifestyle habits, including:

• High intake of alcohol, salt, coffee, and soda
• Intense sweating and excess exercise
• Chronic stress and anxiety
• Medications such as antibiotics, high blood pressure drugs, and diuretics

What do I need magnesium?

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Magnesium is one of our most crucial minerals for overall health and vitality and is involved in 300+ enzymatic reactions in the body. Magnesium is required for our cells to make energy (remember ATP from biology? We can’t make it without magnesium, and we can’t do anything without ATP!), to stabilize cell membranes and provide structural support to bones and teeth, to help muscles relax, and so much more. For magnesium to do all of its jobs properly, we need to have plenty of selenium, vitamin B6 and vitamin D.

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Can I get magnesium through my diet?

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Absolutely! The following foods are great sources of dietary magnesium:

• Dark leafy greens
• Unrefined grains (esp. oats and barley)
• Nuts (e.g., cashews, almonds) and seeds (e.g., pumpkin seeds)
• Legumes
• Avocados
• Blackstrap molasses
• Dark chocolate

Should I supplement with magnesium?

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We can think of magnesium as the relaxing mineral and consider supplementation for any mind or body state for which relaxation might be a balm (e.g., cramps, tight and stiff muscles, irritable mood, constipation, neck tension, etc.). Many health care practitioners (myself included) encourage magnesium supplementation to help support foundational health. As always, be sure to check with your doctor or practitioner before taking any supplements. If you’re taking prescription drugs, check with your doctor to see if your medication is contributing to magnesium depletion. The most absorbable forms to supplement with include magnesium glycinate, citrate, aspartate, and chelated magnesium. Avoid magnesium carbonate, sulfate, gluconate, and oxide as they are poorly absorbed.

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Curious to dive deeper into your magnesium needs? Email healthcoach@ellwoodthompsons.com to schedule a free 30-minute virtual nutrition counseling session!