Magnesium | Mg

Written By Tania Geier

ONE of the most prescribed nutraceuticals in our clinic is magnesium. A key mineral and electrolyte involved in almost all our biochemical and metabolic functions; critical for our muscle contractions, nerve impulses, cardiovascular function, hormone production, bone health and temperature regulation to name just a few.

Another little-known fact is that magnesium is required for the absorption of vitamin D. This is important because so many of us are also deficient in vitamin D and are subsequently supplementing – potentially wasting time (and money) if magnesium levels are sub-optimal!

So why are people so low in magnesium these days and why isn’t a balanced diet enough to correct the deficiency?

Once upon a time our soils were abundant with key minerals – magnesium, calcium, iron, zinc, phosphorous, nitrogen, to name a few. But overtime, with our increased use of pesticides, our soils are slowly becoming depleted (particularly here in Australia), which has changed the nutrient profile of the fruit and vegetables we grow in them.

In addition to this, we have increased our consumption of processed foods. Consider white flour as an example. When the wheat is milled, the nutrient-dense bran and germ components are removed leaving just the endosperm, made up primarily of starch and protein. Think of all the foods we buy that contain white flour and how we are missing out on these nutrients every time we consume them.

High dietary intakes of sodium, caffeine and alcohol can also contribute to magnesium deficiency.

Another factor of modern-day life affecting our magnesium levels in a big way is chronic stress. It’s considered a viscous cycle, because researchers have identified that stress increases our magnesium loss. But they have also identified that our ability to respond to stress is greatly lessened when we are deficient in magnesium, leaving us more susceptible to the effects of stress, and increasing our magnesium losses further. Hence, the viscous cycle!

Finally, some of our most widely prescribed pharmaceuticals deplete our levels of key nutrients.  One such example are PPIs, prescribed primarily for GERD or other gastrointestinal complaints where excess stomach acid is the cause. Another is the oral contraceptive pill. These medications affect the absorption of magnesium, and other nutrients. (As a side note, we’re not suggesting you come off these medications, but be mindful of how they are affecting your body and speak with your GP or naturopath if you’re concerned).

 How to tell if you’re low in magnesium

The majority of magnesium is stored in our bones or cells, so a simple blood test doesn’t measure our magnesium status accurately. A good clinical assessment, taking into account lifestyle, diet, medications and stress levels are a good start. Many of the symptoms of low magnesium can be subtle and seemingly unrelated. They may also be symptoms of something else, which is why self-diagnosis can always be tricky.

 Low magnesium can present with:

  • Muscle aches and pains

  • Low energy

  • Sleep irregularities

  • Irregular heartbeat/palpitations

  • Hypertension

  • Headaches

  • Anxiety

  • Low mood/depression

  • Gastrointestinal disturbances.

There are also certain stages of life where magnesium requirements may increase: during pregnancy, menopause and as we age.

People who are highly active, or who have certain underlying medical conditions may also require greater levels.

How to increase your levels

  • Include magnesium rich foods in your diet.

o   Pumpkin seeds

o   Chia seeds

o   Spinach

o   Dark chocolate

o   Almonds

o   Black beans

o   Soy milk

  • Take regular baths with Epsom salts, or rub magnesium oil on the soles of your feet when you get into bed

  • Consider supplementation under the advice of a health professional to ensure you are taking the most appropriate form and dosage. There are a LOT of different forms of magnesium – it’s important to talk with a health professional about the best form for you.

References:

How to Identify and Treat Hypomagnesemia - Medscape - May 15, 2025;

Ahmed F, Mohammed A. Magnesium: The Forgotten Electrolyte-A Review on Hypomagnesemia. Med Sci (Basel). 2019 Apr 4;7(4):56. doi: 10.3390/medsci7040056. PMID: 30987399; PMCID: PMC6524065.

Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Tania Geier