Regulating the function of muscles and nerves Maintaining proper blood pressure and blood sugar Synthesizing protein, bone, and DNA Regulating calcium levels Aiding sleep and relaxation[3] X Research source
Too much (or not enough) calcium[5] X Research source Medical causes such as diabetes, Crohn’s disease, or alcoholism Medical drugs that block absorption Another reason that many people, Americans especially, lack magnesium, is that our soil is virtually depleted of magnesium. This causes a significant decrease in our subsequent crops. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
It’s a good idea to talk to your doctor about how much magnesium you should consume, especially if you think you might be deficient. Make sure to check your multivitamin for magnesium to ensure you are not over-consuming with a multi-vitamin along with a magnesium supplement. The same is true of calcium, as this is usually also found in magnesium supplements. Make sure to mention any chronic medical conditions. Conditions such as gluten-sensitive enteropathy and Crohn’s disease interfere with magnesium absorption. They may also cause magnesium loss through diarrhea. Be aware of the effects of aging. The body’s ability to absorb magnesium decreases as we age. The excretion of magnesium also increases. Studies have also found that as we get older, our diet tends to include less magnesium. Older adults are also more likely to take medications that interact with magnesium. [8] X Research source Always talk to your doctor before giving magnesium supplements to children.
Nausea Vomiting Loss of appetite Fatigue Muscle spasms and cramps If your magnesium deficiency is severe, you may experience tingling or numbness. Seizures, a skipping heartbeat, and even personality changes can also occur. If you are experiencing any of these problems on an ongoing basis, see a health professional.
Nuts like almonds and Brazil nuts Seeds like pumpkin and sunflower seeds Soy products like tofu Fish like halibut and tuna Dark, leafy greens like spinach, kale and Swiss chard Bananas Chocolate and cocoa powder Many spices such as coriander, cumin, and sage[11] X Research source
Magnesium aspartate. This form of magnesium is chelated (attached) to aspartic acid. Aspartic acid is an amino acid that is common in protein-rich foods that makes the magnesium easier to absorb. [13] X Research source Magnesium citrate. This comes from the magnesium salt of citric acid. The magnesium concentration is relatively low, but it is easily absorbed. It has a mild laxative effect. [14] X Research source Magnesium lactate. This is a moderately concentrated form of magnesium commonly used for treating digestive issues. It should not be taken by anyone with kidney problems. [15] X Research source Magnesium chloride. Another easily absorbed form of magnesium, this type also aids kidney function and metabolism. [16] X Research source
Diarrhea Nausea Abdominal cramping In extreme cases, irregular heartbeat and/or cardiac arrest
Diuretics Antibiotics Bisphosphonates, such as those prescribed for osteoporosis Medications used to treat acid reflux
You can eat vitamin D rich foods, like tuna, cheese, eggs, and fortified cereals. You can also absorb vitamin D by spending time out in the sunshine. [20] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
In particular, either an excess or a shortage of calcium in your body can make it harder to absorb magnesium. While taking magnesium supplements, avoid excess calcium. At the same time, don’t forgo calcium entirely, as this can hinder magnesium absorption. Studies have also found that magnesium and potassium levels appear to be related. The nature of this relationship is not yet clearly understood. Even so, you should not dramatically increase or abstain from potassium while trying to increase your magnesium levels. [22] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Alcohol causes a prompt and substantial increase in the urinary excretion of magnesium and other electrolytes. This means that even moderate drinking can decrease your magnesium levels. Magnesium levels fall the lowest among individuals going through alcohol withdrawal. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
People with diabetes pass too much magnesium out of the body through the urine. As a result, magnesium levels can drop off quickly if not closely monitored.
Some suggest taking your magnesium supplement on an empty stomach if you are having problems with absorption. Sometimes the minerals in the food in your stomach can interfere with your body’s ability to absorb magnesium. But, this sometimes causes an upset stomach. In fact, the Mayo Clinic suggests taking magnesium only with meals. Taking it on an empty stomach may cause diarrhea. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Time-release preparations may also aid absorption.
Foods that are very high in fiber and phytic acid. These include bran products or whole grain items like brown rice, barley, or whole wheat bread. Foods that are high in oxalic acid (oxalate). These include coffee, tea, chocolate, leafy greens, and nuts. [28] X Research source Steaming or boiling foods high in oxalate may remove some of it. Consider cooked spinach instead of a spinach salad. Soaking beans and some grains before you cook them may also help.
