Why Aren't You Getting Enough Magnesium?
In our busy lives, we often overlook a nutrient that plays a key role in our body: magnesium. While calcium, vitamin D, iron, and fiber are frequently discussed, magnesium is just as vital, if not more so, for health and anti-aging. Yet, many of us fall behind of our magnesium needs. Most studies found that over 50% of people in the US are magnesium deficient, with some reports claiming as high as 75% of adults.
Magnesium Matters
Magnesium is crucial for nearly every cell in the body, helping to produce ATP, the energy currency that powers our cells. It plays a key role in regulating our blood pressure, blood sugar levels, heart rhythm, and nerve function. Magnesium is also involved in 80% of the body’s metabolic reactions.
For most women, 320 milligrams per day is recommended, while men should aim for 420 milligrams. The risk of deficiency increases with age, as older adults often absorb less magnesium from food and may excrete more through their kidneys. Digestive conditions like Crohn’s disease or celiac disease, along with certain medications, can also interfere with magnesium absorption. Additionally, people with Type 2 diabetes may lose more magnesium through their urine.
Concerns With Magnesium Deficiency
Research suggests that magnesium deficiency may contribute to long-term health concerns. A 2016 review of studies involving over a million people found that for every 100 milligrams of magnesium consumed daily, the potential risk of heart failure decreased by 22 percent, Type 2 diabetes by 19 percent, and stroke by 7 percent. Those who consumed more magnesium were also found to have a lower risk of dying from any cause during the follow-up periods of the studies.
Doctor Suruchi Chandra, Harvard and Yale trained MD, says that low energy levels are often the first sign of magnesium deficiency. She lists other common symptoms including: muscle spasms, muscle weakness, muscle pain, tremors, menstrual cramps, constipation, headaches, fatigues, racing heartbeat, loss of appetite, insomnia or sleep disturbance, anxiety, irritability, low mood.
Doctor Ahmad Moussa FACS reported that thinning hair, hair loss, and slow hair growth are linked to low magnesium. Prominent hair clinics and transplant centers have shared similar findings.
Add More Magnesium in Your Lifestyle
While supplements are an option, they should not be the first choice for meeting your magnesium needs. The magnesium particles in supplements are oftentimes too large for your body to properly absorb. Magnesium direct from food is always preferable, as it is less likely to cause side effects. However, with our modern diet often rich in protein and carbohydrates, with less leafy greens and nuts, this can be difficult to source from food. We recommend a protein mix alternative with a half-cup of cooked quinoa, a quarter-cup of almonds, or a couple of tablespoons of pumpkin seeds can each provide about 50 milligrams of magnesium with a high protein punch.
Another great way to supplement magnesium is through the largest organ in your body: the skin. Whether taking epsom salt baths or using magnesium based skin creams like ours found at Serene Formulas. The skin readily absorbs magnesium in its purest form without all the barriers and complications of ingestion. Magnesium offers benefits to skin complexion, texture, and even hyperpigmentation.
Incorporating magnesium into your lifestyle is a simple and nourishing practice that can significantly enhance your wellness over time. By choosing more ways to add magnesium into your daily ritual, you’ll support your body’s natural balance and allow it to thrive in new ways.