Am I Getting Enough Magnesium?

oldEvery single cell in our body needs magnesium to function properly. Healthy energy levels, strong bones, balanced hormones, a healthy nervous and cardiovascular system, effective detoxification pathways and much more depend upon having enough cellular magnesium.

 Magnesium deficiency is far more widespread than previously thought

A CSIRO study of Australians found that the average daily intake of Magnesium was below the RDI (recommended daily intake).

50% of Men and 39% of Women are not getting the recommended daily intake of Magnesium from their diet.

Apart from our diets being low in Magnesium, there are many factors which can further deplete the body’s Magnesium stores. Sometimes throughout life, we have a much higher demand for Magnesium, for example during periods of stress, during pregnancy or with strenuous exercise.

Diet and lifestyle factors can deplete our magnesium stores

While research suggests we are not getting enough Magnesium in our diet to begin with, there is also a concern that our magnesium stores may become depleted through problems with Magnesium absorption, or through excessive loss of magnesium through the urine.

Factors which deplete Magnesium:
  • Stress
  • High alcohol intake (eg. more than 7 drinks per week)
  • High coffee (eg. 3 or more coffees per day)
  • Certain drugs (eg. diuretics, antibiotics)
  • High fat and sugar diet
  • Excessive sweating (eg. from exercise)
  • Take a Calcium supplement
  • Have high heavy metals (Eg. Mercury, Cadmium, Lead, Aluminium, Fouride)
  • Health conditions (eg. Blood sugar and gastrointestinal conditions or kidney disorders)
  • Pregnancy

 

Each person’s Magnesium requirements will be different depending on their stage of life, health status, diet and environment. For a quick check; find out more about your Magnesium levels by taking the Magnesium Minute Survey.

Your local healthcare professional can individually assess you magnesium requirements and tailor Magnesium supplementation dosing to your needs.

 

References:

Australian National Health and Medical Research Council (NHMRC) and the New Zealand Ministry of Health (MoH).. www.nhmrc.gov.au
McLennan W, Podger A. National Nutrition Survey, nutrient intakes and physical measurements. 1995; Australia Bureau of Statistics.
Baghurst KI et al. Nutrition Research, vol 11,23-32. CSIRO 1991.
Elin RJ. Magnesium metabolism in health and disease. Dis Mon 1988; 34: 161-218
Johnson S et al.  The multifaceted and widespread pathology of magnesium deficiency.  Medical Hypotheses.  56(2):163-170, 2001.
Matavic V et al.  Antagonism between cadmium and magnesium:  a possible role of magnesium in therapy of cadmium intoxication.  Magnesium Research.  2010.
Nielsen FH et al.  Dietary magnesium, manganese and boron affect the response of rats to high dietary aluminum.  Magnesium.  7(3):133-147, 1988.
Patrick L.  Lead toxicity, a review of the literature.  Part I:  Exposure, evaluation, and treatment.  Alternative Medicine Review.  11(1):2-22, 2006.
Saris NE L et al.  Magnesium:  an update on physiological, clinical and analytical aspects.  Clinica Chimica Acta.  294:1-26, 2000.
Seelig M.  Human requirements of magnesium:  factors that increase needs.  In:  First International Symposium on Magnesium Deficiency in Human Pathology.  Springer Verlag, Paris.  1971:11.
Vormann J, Anke M. Dietary Magnesium: Supply, Requirements and Recommendations – Results from Duplicate and Balance Studies in Man. Journal of Clinical and Basic Cardiology 2002; 5 (1), 49-53.