Magnesium Deficiency

Written By Melissa Fleming

Did you know that 1/3 of Australians are not getting enough magnesium in their diet and approximately 30% of the global population has subclinical magnesium deficiency.

Magnesium deficiency causes oxidative stress, activation of the renin-angiotensin-aldosterone system (RAAS), dysfunctional regulation of calcium homeostasis, and inflammation, leading to an increased risk for the development of numerous chronic diseases long term.

Signs of magnesium deficiency include:

  • Low appetite

  • Nausea and vomiting

  • Fatigue and weakness

  • Muscle spasms or tremors

  • Abnormal heart rhythms


Risk factors to magnesium deficiency include:

  • Simply not getting enough dietary magnesium

  • chronic gastrointestinal diseases (Crohn's, celiac),

  • Type 2 diabetes

  • Alcohol dependency

  • Long-term use of diuretics or proton pump inhibitors (PPIs)

  • Advanced age

  • Kidney dysfunction


Here you will find a list of foods and how much magnesium they contain per 100g:

SEEDS

  • Pepitas – 535mg per 100g

  • Linseed – 392mg per 100g

  • Sesame – 340mg per 100g

  • Chia – 335mg per 100g

  • Sunflower – 370mg per 100g

CACAO/COCOA

  • 510mg per 100g

LEGUMES

  • Soya Beans - 230mg per 100g

  • Kidney Beans – 140mg per 100g


WILD RICE

  • 177mg per 100g

QUINOA

  • 197mg per 100g


NUTS

  • Brazil nuts - 350 per 100g

  • Almonds – 260mg per 100g

  • Cashews – 250mg per 100g

  • Hazelnut – 160mg

  • Walnut – 150mg

OATS

  • 235mg per 100g

LEAFY GREENS

  • Spinach - 157mg per 100g

  • Swiss Chard - 150mg per 100g


BUCKWHEAT

  • 221mg per 100g

The first step in assessing magnesium status is identifying if there is a deficiency or insufficiency. This can be achieved by looking at the clinical picture and identifying key signs and symptoms of magnesium deficiency.

Lastly and most importantly, not all magnesium supplements are created equally, and you may have noticed there are different types of magnesium in different supplements so its important to get the right one for your situation.

  • Magnesium oxide is an inorganic salt of magnesium that may have low bioavailability and laxative effects, this one is good if you are experiencing constipation and is often sold as a mineral laxative in supplements such as colozone plus and colon cleanse.

  • Magnesium L-threonate has been shown to cross the blood-brain barrier readily and coincide with improvements in cognitive function.

  • Magnesium orotate is great for cardiovascular health and has been shown to reduce the severity of chronic myocardial dysfunction and structural damage in cardiomyopathy. It supplies much needed energy to an oxygen-starved heart by driving the pentose pathway.

  • Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine. It’s considered to be one of the most effective types of magnesium supplements due to its bioavailability, plus it’s also fast-acting, generally well-tolerated and unlikely to cause loose stools (diarrhea).



Melissa Fleming