Nutrient profile: Magnesium

Magnesium is an essential mineral used for a huge range of functions by the body such as energy production, muscle function, bone health, heart health and nervous system function. It is vital that we get enough magnesium through the diet for good health as it cannot be made within the body.

Why do we need magnesium?

Magnesium is used in a variety of ways within the body. Some of the key roles include:

• Energy production

Magnesium is important in energy production as it is used as a cofactor to metabolise the food we eat to produce a molecule called ATP (adenosine triphosphate) which is the body’s primary source of energy. Without adequate magnesium levels, the body cannot easily undergo this process, resulting in fatigue and lethargy.

• Muscle function

Magnesium supports muscle function by helping muscles contract and relax correctly and preventing cramps and spasms.

• Bone health

Alongside calcium and vitamin D, magnesium plays a critical role in bone health where it is used in the formation and maintenance of bones. 

• Heart health

Magnesium helps to regulate blood pressure and the hearts rhythm. It is involved in the relaxation of blood vessels, reducing the risk of hypertension and cardiovascular disease.

• Nervous system function

Magnesium plays a role in neurotransmitter release and helps maintain a healthy nervous system. It may also contribute to stress reduction and promote a restful night’s sleep.

Where can I find magnesium ?

Magnesium can be found in a variety of whole food sources. Its richest sources include:  

-Leafy greens such as spinach, kale and Swiss chard

-Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are magnesium-rich snacks.

-Legumes: Beans, lentils, and chickpeas are good plant-based sources of magnesium.

-Whole grains: Whole wheat, brown rice, and oats contain magnesium.

-Bananas

-Avocado

-Dark Chocolate  

Factors that reduce magnesium absorption in the body

Whilst magnesium can be found in an abundance of foods, some factors that may influence it’s absorption are:

-Refined or processed foods: The refining process can damage nearly all of the magnesium content in foods so be sure to base your diet around whole foods.  

-Stress: Studies have found that stress can deplete magnesium levels, so in times of stress it is important to stay on top of your magnesium-rich foods, and potentially consider a supplement too (speak to a nutritionist for more guidance).

-Taking high-dose mineral supplements: High levels of calcium and since have both been found to interfere with magnesium absorption.

Other important nutrients that work with magnesium  

-Vitamin D – assists in the absorption of magnesium in the small intestine, and also works with magnesium to aid calcium absorption.  

-Vitamin K – magnesium and vitamin D are used to aid calcium absorption, vitamin K then makes sure that the calcium is deposited correctly throughout the body.  

-Calcium – whilst excessive supplemental calcium may hinder magnesium absorption, the correct balance of magnesium and calcium is important for overall bone and heart health. See here for more about calcium.  

To conclude, magnesium is an essential mineral that plays a multifaceted role in maintaining good health. Due to highly processed diets and stressful lives, many people aren’t getting enough magnesium or their stores are being depleted quickly. Be sure to eat a balanced whole-food diet to meet your magnesium needs and to support your overall well-being.

If you are concerned you may not be getting enough magnesium, speak to a nutrition professional, who can ensure that you maximise your absorption or provide you with guidance on supplementation.