The most recent health figures reveal approximately 1 in 3 Australian’s aged 2 years and over do not meet their daily magnesium requirements, with 41% of males and 35% of females aged 19 years and over lacking adequate amounts of this important mineral [1].

Magnesium is one of the most essential minerals in the human body and has a proven track record for supporting human health including energy production, muscle health, nervous system and bone health, cardiovascular system function and heart health, while also assisting with the metabolism of carbohydrates and sugar.

With so many important functions in the body, let’s take a closer look at magnesium – the reasons behind why you may not be getting enough, why you’re losing it faster than you think, and what you can do to improve your intake of this important mineral.

Magnesium – are you getting enough?

Wide-spread magnesium deficiency has been largely driven by evolutionary shifts in diet, lifestyle, food production systems and the environmental landscape.

The reasons for low magnesium are many and varied, including:

• Poor dietary habits, including eating a diet high in processed foods. Did you know food processing and refining can remove up to 80% of the magnesium content of foods [2]?
• High intake of phytic acid (found in seeds, legumes and unprocessed wholegrains), which inhibits magnesium absorption in the gut [3].
• High consumption of oxalate-rich foods (e.g. spinach, beans, chocolate), which can inhibit magnesium uptake by forming indigestible complexes [4].
• Even under normal dietary conditions, only about 30% of ingested magnesium is absorbed [5].

Why you’re losing it faster than you think!

Magnesium can be depleted from the body quickly with low levels of magnesium generally the result of a combination of poor absorption and increased excretion.

Magnesium levels in the body are impacted at certain times, especially during:

• Strenuous exercise which increases magnesium requirements due to increased energy demands and increased losses through sweat [6]
• Chronis stress which increases magnesium excretion via the kidneys [7]
• Excess coffee and alcohol consumption which increases urinary magnesium loss [8]
• High sodium intake which also increases urinary magnesium loss [9].

Measuring magnesium levels is difficult

Circulating blood levels of magnesium, or serum magnesium, is one of the most common ways to test magnesium levels. Unfortunately, only 1% of the body’s magnesium is found in blood, making this an unreliable indicator.

To determine if your dietary intake of magnesium is adequate, look for signs of low magnesium such as muscle twitching, cramps and spasms, lethargy or difficulty concentrating. 

Magnesium – How much you need

The amount of magnesium you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg):

Always read the label and follow the directions for use. Always speak with your doctor before taking any action regarding your health

Magnesium from foods

Magnesium is found naturally in many foods including:

• Legumes, nuts, seeds, whole grains and green leafy vegetables (such as spinach)

• Fortified breakfast cereals and other fortified foods
• Milk, yogurt and some other milk products

When dietary intake of magnesium is inadequate, filling the gap with a high-quality magnesium supplement can be beneficial.

Some of the best Magnesium supplements available: 

Herbs of Gold Magnesium Forte

A great all-round magnesium supplement in tablet form that contains high-strength magnesium from four different sources of highly bioavailable organic magnesium, including magnesium amino acid chelate, magnesium citrate, magnesium glycinate and magnesium orotate. Herbs of Gold Magnesium Forte supports muscle health and healthy muscle contraction function, helping to prevent a magnesium deficiency in the body when dietary intake is inadequate.

Click here to view more info about this product

Herbs of Gold Magnesium Citrate 900

Contains high-strength magnesium in the highly bioavailable citrate form, available as a capsule with flexible dosing to suit individual needs. Herbs of Gold Magnesium Citrate 900 supports muscle health and helps reduce the occurrence of muscle cramps when dietary magnesium intake is inadequate. Magnesium Citrate 900 can also be useful for relieving symptoms of premenstrual tension, reducing menstrual cramps and menstrual pain, while also helping to reduce the occurrence of mild migraines.

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Herbs of Gold Muscle Resuscitation

A bio-enhanced magnesium powder containing high-strength magnesium supporting muscle health and muscle function both during and after exercise. Available in a delicious lemon-lime flavour, this magnesium supplement also contains B vitamins to support energy production and nervous system health, as well as vitamin C, zinc and selenium to not only support immune system health but to also act as strong antioxidants in the body. 

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Herbs of Gold Magnesium Muscle Cream

If you’re experiencing tablet fatigue, Herbs of Gold Magnesium Muscle Cream might be the answer you’re looking for. Providing high-strength magnesium for topical application, Herbs of Gold Magnesium Muscle Cream supports muscle health and muscle relaxation in a skin-friendly, fragrance-free formula free from any parabens, mineral oils, benzoates, ethanol, phthalates, sulfates and silicones.

Click here to view more info about this product

WARNINGS:  

Always read the label and follow the directions for use. Always speak with your doctor before taking any action regarding your health. Supplements have a wide range of potential effects and it's important to ensure that they are right for you. This article is not intended to diagnose, treat, or cure any disease.

Click Here to view the full range of Herbs of Gold vitamins

References:

[1] Australian Bureau of Statistics. (2015). Australian Health Survey: Usual Nutrient Intakes 2011-12. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release#essential-minerals

[2] Australian Bureau of Statistics. (2015). Australian Health Survey: Usual Nutrient Intakes 2011-12. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release#essential-minerals

[3] Melse-Boonstra, A. (2020). Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits. Frontiers in Nutrition, 7, 101.

[4] Melse-Boonstra, A. (2020). Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits. Frontiers in Nutrition, 7, 101.

[5] Leenders, N. H., & Vervloet, M. G. (2019). Magnesium: [….]?. Nutrients, 11(2), 455.

[6] Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise.

[7] Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., ... & Pouteau, E. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672.

[8] Chaudhary, D. P., Sharma, R., & Bansal, D. D. (2010). Implications of magnesium deficiency in […]: a review. Biological Trace Element Research, 134(2), 119-129.

[9] Houston, M. C., & Harper, K. J. (2008). Potassium, magnesium, and calcium: their role in both the cause and treatment of [….]. The Journal of […..], 10(7), 3-11.

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