Magnesium is the 4th most common Cat-ion (pos charge) in the body. It is involved in over 300 metabolic reactions in our bodies- including DNA, RNA, and Protein Synthesis. Those who are familiar with the way our muscles contract- a.k.a. Sodium/Potassium pump exchange (constantly pumping one in & the other out), may not remember that Magnesium powers that pump. It’s also an anti-inflammatory, aids with regularity, fights insomnia for the elderly1 , and is a fundamental player for the immune system.2
The RDA is between 310-400mg, and normal dietary intake is between 400-1000mg, depending on age & activity3. While most of our Magnesium can be recycled by the body, diuretics (like coffee, tea) cause the body to excrete more Magnesium than would normally happen through the urine. Other factors like stress and high carb intake (which is associated with more inflammation), also rob the Mag bank.
Deficiencies can cause problems with the nervous system, and the Heart, because it’s a muscle that also depends on the Sodium/Potassium pump action. We’re not focusing on Calcium here, but it’s important to understand that Calcium also uses the Sodium/Potassium pump to leave our muscle tissues at the proper time- if it builds up in the muscles, it can cause muscle contractions (twitching or cramping), including Heart arrythmia.4
Low Mag levels cause (as depletion increases over time):
Inflammation
Depression
Athersclerosis
Hypertension
Heart failure
Other conditions linked to Mag deficiency:
Insufficient neural activity
Type 2 Diabetes
Osteoporosis
Migraine Headaches
More frequent & severe asthma attacks (when D is also low)
High Magnesium intake from foods does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts. However, excessive doses of Mag from supplements or medications often result in diarrhea, nausea, and cramping. Highly excessive doses are clearly worse, so if you liked pooping your brains out while your stomach was tied in knots, and you haven’t had enough already, there’s more of that ahead. The important takeaway is that low mag levels over time cause more severe problems, but high doses are obvious within 24 hrs. and usually accidental.
You might get sufficient amounts of Magnesium from leafy green vegetables, whole grains, seeds and nuts- IF they are Certified Organic. Otherwise, you will probably need to add Magnesium through supplements because processed plant soils are typically deficient of Magnesium. Although the consequences of Magnesium deficiency are clearly high, it’s fairly easy to notice if you’re paying attention & get regular enough check-ups to know where your blood levels are at…so don’t panic, just be aware of what your body is trying to tell you. And as usual, include your doctor on decisions like adding supplements to your diet. This is the part where we remind you that Magnesium should be taken in the proper proportion to Vitamin D and Calcium.56
1 https://pubmed.ncbi.nlm.nih.gov/23853635/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7486870/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717872/
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/
6 Potassium is also essential to this group, but is much more available in every day food groups.