Magnesium

I have been running a number of free short Nutrition Talks on various subjects in the last few weeks. Below is a summary of last week’s talk on Magnesium.

1. Why we need this mineral?

Magnesium is an essential mineral to the human body. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function.

Magnesium is needed for more than 300 biochemical reactions in the body. It is needed for bone (keeps them strong), protein, and fatty acid formation, making new cells, activating B vitamins, maintain normal nerve and muscle function (helps with relaxing muscles), supports a healthy immune system, keeps the heartbeat steady, clotting blood, glucose control and forming adenosine triphosphate (ATP), which is the energy the body runs on.

1. Dosage & food sources

Recommended Dosage:

Most people don’t consume enough magnesium in their diets. Many nutritionally oriented doctors recommend 250–350 mg per day of supplemental magnesium for adults.

Sources:

Nuts and grains are good sources of magnesium. Beans, dark green vegetables, fish, and meat also contain significant amounts.

1. Who could be deficient?

Public health National Diet and Nutrition Survey (NDNS DATA): OVER 9 YEAR ROLLING PROGRAMME: evidence of low intakes of magnesium for children aged 11 to 18 years, adults aged 19 to 64 years and adults aged 65 years and over.

1. Testing for Magnesium

The test for magnesium levels in your body is taken from a blood sample. This test measures the amount of magnesium in your blood. Normally, only a very small amount (about 1%) of the total magnesium found in the body is present in the blood. Remember the majority of magnesium in your body is stored in your bones.

Low levels of magnesium in your blood may mean that you are:

1) you are not getting enough magnesium in your diet;

2) your intestines are not absorbing enough magnesium; or

3) your kidneys are excreting too much magnesium.

1. Conditions that May Cause a Magnesium Deficiency:
2. Low dietary intake
3. Alcoholism 
4. Gastrointestinal disorders (such as Crohn’s disease), Prolonged diarrhoea, pancreatitis, and other conditions associated with malabsorption
5. Uncontrolled diabetes 
6. Hypoparathyroidism (underactive parathyroid gland)
7. Long-term use of certain drugs e.g. diuretics, proton pump inhibitors
8. Surgery 
9. Severe burns 

1. KEY POINTS
2. Most people do not eat enough magnesium rich foods.
3. Magnesium is essential for numerous bodily functions such as bone health, nerve and muscle function.
4. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function
5. Try to increase your daily intake of green leafy vegetables, nuts and wholefoods
6. If you have any potential symptoms of Magnesium deficiency see a health care professional

Fiona Waring 
Dip Nut, BSc.(Hons), MSc PHN, ANutr 

Nutritional Therapist
M: +44 07957 267 964
eatyourgreens@fionawaring.com

‘Registered with the Association for Nutrition – www.associationfornutrition.org

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