This mineral is vital for more than 300 enzymatic processes in the human body. These biochemical reactions are essential for maintaining normal cell function. They help prevent various diseases, such as osteoporosis, atherosclerosis, hypertension, heart dysfunction, and depression. Magnesium deficiency can also cause twitching, muscle weakness, dizziness, and tension headaches, including migraines. It may lead to stress, apathy, and improper pH balance throughout the body’s tissues.

The human body fails to produce a sufficient amount of magnesium for its requirements. In addition, 80% of the U.S. population do not consume adequate amounts of food that contain this important mineral.  As a consequence, most Americans fail to maintain adequately healthful levels of magnesium in their bodies.

Similar to a scarcity of serum vitamin D, the lack of an ideal blood level of magnesium produces a bone calcium deficiency. Two studies that were published in the 1990’s confirmed this finding:
1.  A study performed in Czechoslovakia tested postmenopausal osteoporotic women with 1500 mg – 3000 mg of magnesium lactate each day for two years.  Almost 65% of these women reported an elimination of pain, with their x-rays showing no further deformity of the spinal vertebrae. In the rest of the women, the decrease of calcium in the spine was either stopped or slightly reversed.

2.  An Israeli study tested postmenopausal osteoporotic women by giving to one group magnesium supplements in the range of 250 mg – 750 mg each day for 2 years. Bone loss stopped in 87% of these women, and their x-rays showed vertebral bone density increasing by up to 8%. The untreated group displayed a loss of bone density by an average of 1% per year.

The Impact of Low Magnesium on Bone Fracture Risk

In April 2017, the University of Bristol performed a study published in the European Journal of Epidemiology, reporting that low magnesium levels in the blood increased the risk for bone fractures after a fall. 2,245 middle-aged men were tested for a period of 20 years. Those with low serum levels had a higher propensity for fractures after a fall, especially that of the hip. Those with high levels of 2.3 mg/dL were 44% less likely to suffer a fracture.

How Magnesium Deficiency Affects Muscles and Cellular Function

Low magnesium depletes calcium from the body’s cells, causing our muscles to contract more frequently in response to stimuli while also becoming less able to relax after a contraction. Correspondingly, an abnormal output of cellular energy results and muscle tension becomes hyperexcitable, causing an increased production of free radicals. With a chronic magnesium loss, the cell structure undergoes a structural or morphological change.

In people with prediabetic conditions, a lack of magnesium creates insulin-resistance which causes an inability to control sugar levels in their bodies.  This leads to blood-glucose imbalances which provokes the onset of full-blown diabetes. In addition, researchers associate a serum magnesium deficiency with an increased probability of coronary artery heart disease and sudden cardiac death.

Nervous System Function

Low magnesium in the blood affects the body’s salt distribution. This results in an overactive nervous system caused by an increase in excitatory neurotransmitters and a decrease in inhibitory neurotransmitters. When the body is under stress, it produces the hormones cortisol, norepinephrine, and adrenaline. This causes a decrease in magnesium levels. As a result, more stress and panic attacks occur, leading to the release of more adrenaline. We call this a vicious cycle or a positive feedback loop.

In people hospitalized for extended periods, extended stays typically result in decreased levels of magnesium. Moreover, drugs that inhibit the absorption and increase the elimination of magnesium include antibiotics, diuretics, proton pump inhibitors, and insulin. Additionally, consuming too much alcohol, caffeine, fat, sugar, fluoridated water, and cola drinks can also have the same effect.

Foods and Drinks Rich in Magnesium and Absorption Enhancers

Including magnesium-rich foods and drinks in your diet is an effective way to boost magnesium levels and improve overall health. Additionally, certain nutrients and compounds can enhance magnesium absorption and its effectiveness in the body. Here’s a list of foods, plants, and drinks that are excellent sources of magnesium or help optimize its absorption:

Magnesium-Rich Foods and Drinks:

• Nuts and Seeds: Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, and chia seeds.
• Leafy Green Vegetables: Spinach, kale, Swiss chard, and collard greens.
• Whole Grains: Brown rice, quinoa, whole wheat, oats, and buckwheat.
• Legumes: Lentils, black beans, kidney beans, chickpeas, and edamame.
• Fruits: Bananas, avocados, figs, and dried apricots.
• Seafood: Salmon, mackerel, tuna, and halibut.
• Dark Chocolate: A high-quality dark chocolate (70% cacao or more) is a delicious source of magnesium.
• Dairy Products: Milk, yogurt, and cheese.
• Water: Mineral water and magnesium-enriched water.

Enhancers of Magnesium Absorption:

• Vitamin D: Found in egg yolks, fatty fish, fortified milk, and sunlight exposure.
• Vitamin B6: Present in bananas, potatoes, poultry, and fortified cereals.
• Probiotics: Foods like yogurt, kefir, sauerkraut, and kimchi support gut health, improving magnesium uptake.
• Healthy Fats: Olive oil, nuts, seeds, and avocado aid in magnesium absorption.
• Acidic Foods: Lemon water or a splash of vinegar with meals can enhance mineral absorption.

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In Part 2, I will discuss the benefits, sources, dosage, and type of magnesium supplement to consume.