Magic of Magnesium

WHAT IS IT?

Magnesium (Mg) is an essential mineral with widespread critical roles in your body. 

WHY DO YOU NEED IT?

One of our most crucial dietary elements, it is a cofactor for more than 300 enzyme systems. It is necessary for the mere function of muscles, nerves, heart and blood vessels, digestion, bone growth, other mineral ion transfer, blood sugar regulation, and glutathione synthesis. A healthy level of magnesium intake yields numerous benefits.

• Improved Energy Production – Mg-dependent enzymes activate ATP, our cells’ energy producing molecule, and repair damaged mitochondria, their energy producing organelles
• Boosted Performance  – Mg increases the number of mitochondria in muscle cells in response to training stimuli (like FFS online workouts). It is a cofactor for the enzymes necessary for a mitochondria to copy its genome. In addition, it is an important electrolyte contributing to fluid balance in optimal hydration for hard training
• Anti-Aging – Mg plays a massive role in repairing damaged DNA which is a root cause of symptoms attributed to aging. DNA repair impairment absolutely plays a role in diseases which most commonly affect our mortality
• Better Sleep – Mg can improve sleep and help with sleep dysfunction and insomnia especially as we age (1, 2). This may be due to its role in maintaining GABA, a sleep-promoting neurotransmitter
• Improved Stress Management – Long term analysis of heart rate variability (HRV – the variation in the interval between heart beats) indicates stress is reduced by magnesium intake.
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HOW MUCH DO YOU NEED?

Because it is mostly stored in our bone and muscle tissue and our bodies can pull it from storage when it is needed, it is very difficult to clinically assess magnesium deficiency.  You won’t feel a sudden onset of symptoms if you are not getting enough. Less-than-optimal levels of Mg is more insidious and rears itself over time as we age.   The National Institutes of Health recommends 300-400mg for adult daily intake which varies a bit based on age and gender. A 2014 survey indicated that about half of Americans don’t meet this standard. It should also be noted that this amount is only the amount required to avert deficiency. Intake to optimize health and performance may require higher levels depending on the individual.  

WHY DON’T WE GET ENOUGH?

Calorie-Rich/Nutrient-Poor Diet 

In a world obsessed with macros’ (fats/proteins/carbohydrates) contribution to nutrition and performance, micronutrients are often ignored or forgotten. The SAD (Standard American Diet) is predominated by processed “fillers” in our food supply allowing people to be more easily and cheaply become overfed and undernourished. This BY FAR the biggest reason for magnesium levels to be low.

Poor Gut Health 

Minerals are both absorbed and excreted through our intestines. A compromised gut will increase excretion and unwanted loss of magnesium. Also, if your intestinal lumen pH is too alkaline, research indicates magnesium and other minerals’ absorption will be impaired. Maintaining a healthy gut is a matter of eliminating antinutrients which increase its permeability and detract from a healthy and diverse microbiome. This is just one more way the SAD is slowly killing us.

Alcohol 

In addition to further damaging our gut, it is known to double magnesium excretion in either a single consumption or through chronic use.

Diabetes 

Either Type 1 or the epidemic level, Type 2 form will increase mineral loss through excretion due to their resulting kidney dysfunction.

Cooking 

A volatile ion, Mg2+ can be diminished significantly by cooking food. A salad or green smoothie is a better choice to get a bigger whole-food dose. Here is my recipe.

High Magnesium – Low Bioavailability Foods 

Many things we may eat with high magnesium levels including oat bran, legumes, and brown rice have their minerals bound to phytates which reduces its absorption.

THE BEST SOURCES

The most bioavailable way to get any nutrient is in real whole food. Magnesium is found at the center of the chlorophyll molecule. So it is pretty easy to find it in your food supply. Just look for the naturally green stuff. There are other exceptional sources too, but here are my top options. Magnesium is just one of the many micronutrients they provide and they are all vegan.

• Raw Leafy Greens – Spinach, Kale, Chard
• Raw Almonds
• Roasted Pumpkin Seeds (if they cause no gut issues for you)
• Moringa Oleifera Leaf Powder (one tablespoon in a shake is my go-to)
• Raw Broccoli or Broccoli Sprouts

SUPPLEMENTS

If you feel like you are just not getting enough of the green stuff everyday, supplementation is an option, but there are a few important considerations. 

1. If you have ANY health concerns or medical conditions you are trying to address by increasing magnesium or otherwise, consult your medical practitioner for advice first.
2. Some magnesium supplement compounds are much more bioavailable than others Magnesium Oxide has very low bioavailability – it is not well-used by your body).
3. Some are also hard on the gut and can cause diarrhea (like Magnesium Citrate) which is NOT helpful if you are trying to boost mineral intake.
4. Magnesium Bis-Glycinate and Magnesium Malate have the best of both worlds. High bioavailability and low incidence of GI upset. 
5. Start with a low dosage and grow slowly. READ THE LABEL and start with the minimum dosage (usually 100-200 mg of elemental Mg). Progress to a higher dose (up to 400 mg or as per your medical prescription) incrementally over a couple weeks. STOP increasing if you have any gut issues.

MAGNESIUM is just one crucial nutrient we need to be vigilant to maintain in our intake. I hope this helps you appreciate the benefits of a micronutrient dense diet and strive to maintain one.