You’ve heard of magnesium, but do you know what it does?
Magnesium is used in more than 300 biochemical reactions within our body. (1) Magnesium helps build proteins, ensures proper functioning of muscles and nerves, helps to regulate blood sugar, and even helps to stabilize blood pressure. (2)
In the adult body, there are usually around 25 grams of magnesium, about half of which is stored in the bones and soft tissues. This is why a blood test for magnesium levels will not give an accurate reading – the majority of your body’s magnesium is in the tissue, not the blood.(3)
A 2012 study in mice found that adrenal fatigue (or HPA-D(LINK to previous post) contributed to magnesium deficiency. (4) Therefore, if you have been diagnosed with adrenal fatigue, your practitioner may recommend a magnesium supplement. This same study also showed that magnesium deficiency was strongly linked to anxiety symptoms and that long-term use of anti-depressants may also lead to magnesium deficiency. (5)
Other clinical studies also suggest a relationship between anxiety and magnesium deficiency. (6) For those with adrenal fatigue, anxiety may be a symptom you are quite familiar with.
Could magnesium be the solution?
In an August 2011 study, there showed to be evidence that magnesium influences the hypothalamic pituitary adrenal axis. (7)
What are the best dietary sources of magnesium?
- Almonds
- Spinach
- Cashews
- Black beans
- Edamame beans
- Potatoes
- Salmon
Please note that some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. (8)
What are common symptoms of magnesium deficiency?
- Loss of appetite
- Nausea
- Vomiting
- Fatigue and weakness
- Muscle cramps
- Muscle twitches
- Numbness
- Tingling
- Abnormal heart rhythms and coronary spasms can occur
The following groups of people are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts, they have medical conditions or take medications that reduce magnesium absorption from the gut or increase losses from the body.
- People with gastrointestinal diseases
- Chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. (9)
- People with type 2 diabetes
- Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes (10)
- People with alcohol dependence
- Older adults
- Older adults have lower dietary intakes of magnesium than younger adults. (11)
If you’re finding it challenging to get enough magnesium through diet alone, or, if you have adrenal fatigue, adding a magnesium supplement to your diet may be the way to go. I personally recommend magnesium glycinate. For specific dosing information, please check in with your healthcare provider.
Now, I want to hear from you.
Do you think you may have a magnesium deficiency?