Why is Magnesium essential in our diet?

Magnesium ions are the fourth most abundant mineral in the body and are an essential part in all living cells by providing fundamental roles in the body. These processes include DNA and protein synthesis, neuromuscular excitability and muscle contraction and relaxation. Magnesium plays an important role across the whole human lifespan because of its regulatory processes that contribute to the normal functioning of various parts of the body.

What is Magnesium?

Magnesium is a type of mineral which is found naturally in the earth’s crust and can be found within the cells of humans where it acts as a counter ion for the body’s energy source ATP by stabilizing enzymes within the cell and nucleic acids. As magnesium is easily able to dissolve in water, this makes it readily available to living organisms. 99% of the storage for magnesium is in the bone then the other 1% is in the muscles and soft tissue. Magnesium also has a fundamental role in the production of energy, fatty acids, stimulate for hormone reactions and also helps with the transport of calcium and potassium ions in and out of the body cells. Magnesium homeostasis is managed in the bone and the kidneys however most of the absorption of magnesium is done in the small intestine. From all of the magnesium which goes through the small intestine only 24-76% is absorbed and the rest is excreted.

Magnesium sources

Magnesium can be sourced through supplementation tablets as well as dietary sources containing chlorophyll including dark leafy greens, leafy vegetables, legumes, fish and wholegrains plus nuts and seeds are abundant in magnesium. The daily recommended intake can vary throughout the lifespan, however, for an adult women it is between 310 milligrams – 320 milligrams and for adult men 400 milligrams – 420 milligrams per day.

If there is an excess consumption of magnesium consumed through the diet, the kidneys are able to eliminate it through excretion. However, there is a potential risk of excess consumption of magnesium causing toxicity through supplementation. High intakes of a magnesium supplement can cause diarrhoea, nausea and abdominal cramping while an extreme overdose can lead to an irregular heart rate and potential cardiac arrest.

Magnesium deficiency

Most at risk people having low magnesium include people with gastrointestinal diseases, people with type 2 diabetes, people with long term alcoholism and older people. Older people are especially at risk because as the body ages the magnesium content and availability of magnesium stored in the bone decreases and becomes less bio available. Magnesium deficiency can cause obvious symptoms such as loss of appetite, nausea, vomiting, fatigue and weaknesses. Furthermore, when magnesium is dangerously low in the body, the kidneys try and retain as much magnesium as they can by limiting the amount of urine that is excreted. Extremely low amounts of magnesium can be an association with influencing chronic disease such as Alzhimers disease, type 2 diabetes and hypertension plus an imbalance of magnesium called hypomagnesaemia, which may create neuromuscular, cardiac or nervous disorders.

As you can see, incorporating good sources of magnesium including dark leafy greens can significantly increase your health.

Disclaimer: Please seek professional medical advice for any diagnosis and treatment.

-Kelsey @ Intuitive Wellness Studio

References

E. Whitney, Sharon Rolfes, T. Crowe, A. Walsh (2016). Magnesium. Understanding Nutrition. Retrieved from: https://ebookcentral-proquest-com.ezproxy.laureate.net.au/lib/think/reader.action?docID=5024519

N. Peckenpaugh. (2009). Magnesium. Nutrition Essentials and Diet Therapy. pg. 111 .Retrieved from: https://ebookcentral-proquest-com.ezproxy.laureate.net.au/lib/think/reader.action?docID=2072021

National Institutes of Health (2019) Magnesium. National Institutes of Health. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

U. Grober, J. Schmidt, K. Klisters. (2015). Magnesium in Prevention and Therapy. Nutrients.  doi: 10.3390/nu7095388

W. Jahnen-Dechent, M. Ketteler. (2012). Magnesium basics. Clinical Kidney Journal. doi: 10.1093/ndtplus/sfr163