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The mineral on everyone’s minds right now? Magnesium. It seems everyone wants to know how to get more of it—and for good reason. The mineral is involved in over 300 functions of the body and contributes to everything from restful sleep to heart health to a strong immune system. Obviously, not getting enough magnesium can be a problem.
Unfortunately, magnesium deficiencies don’t always show up in tests: “Often, tests only measure the level of magnesium in our blood, but 99% of the magnesium in our bodies is actually found inside the cells and only 1% in the blood,” explains pharmaceutical nutrition expert Belén Acero of Farmacia Avenida de América in Madrid. “Therefore, we see adequate magnesium values in the analysis, while our intracellular magnesium may be low.”
To prevent or combat this, many people take magnesium supplements. But it might also be helpful to know the daily habits that can impact magnesium levels, too. Taking them into account can help ensure levels of this essential mineral stay balanced—not just for proper cellular functioning (super important!) but for the essential role magnesium also plays in female hormonal balance. “Magnesium acts as a cofactor in the synthesis of sex hormones,” Acero explains, noting that some studies suggest that adequate levels of magnesium are associated with less intense symptoms during the premenstrual cycle and menopause.
Our capacity to absorb magnesium decreases as we age, so it is essential to pay attention to the things that can cause a deficit. Below, a look at five things that can contribute to experiencing low levels of magnesium.
1. Intense physical activity
“Magnesium is key for muscle relaxation,” explains Isabel Viña, medical-scientific director of IVB Wellness Lab. “Low levels of it can cause cramps, fatigue, and feelings of weakness.” When we sweat during exercise, we also sweat out valuable electrolytes—including all-important magnesium. Thus, Maria Jose Alonso, health professor at the University of Santiago de Compostela, suggests replacing lost minerals after practicing sports, either by taking supplements or consuming electrolyte drinks.
2. Eating certain foods
Our body does not produce magnesium, so it is essential to get it through our diets. However, Viña points out, “It is estimated that between 40 and 60 percent of the Western population does not consume the right amount of magnesium.” The expert also notes that the typical Western diet, which is rich in processed and refined foods, doesn’t help. “Processing contributes to a significant loss of magnesium; Estimates are that between 80 and 90 percent of the original magnesium content is lost.” In other words, if you’re eating a lot of processed foods, you’re probably not getting a lot of magnesium via your diet. Finally, it should also be noted that alcohol consumption can also contribute to magnesium deficiency.
3. Taking certain medications
Experts agree that taking certain medications can directly interfere with levels of magnesium. Acero specifies that “some contraceptives, omeprazole, diuretics, and some medications for pancreatic or liver failure are especially impactful.” It’s also worth noting that celiac disease and Crohn’s disease can also cause a deficiency of this mineral. “Since gluten-free cereal products have a lower magnesium content as compared with gluten-containing counterparts, a magnesium-enriched diet should be encouraged in celiac disease patients,” one scientific review notes.
4. Not eating enough plants
As mentioned, processed foods are low in magnesium—but it is worth remembering that certain foods are high in magnesium. Among them: green leafy vegetables such as spinach and broccoli; nuts like cashews and almonds; seeds like pumpkin, sesame, and chia; as well as legumes like chickpeas, lentils, and black beans.
If we want to increase our levels of magnesium, it is obviously pretty important to eat plenty of these foods—especially because, even if we do eat a balanced diet, the demineralization of agricultural soils means that magnesium-rich foods might be less potent. “These foods have 20 to 30 percent less magnesium now compared to 60 years ago,” Viña notes.
5. Chronic stress
Although a lack of magnesium causes weakness, fatigue, and stress, it can go the other way, too: “We live in a stressed society and it has been shown that stress can increase magnesium loss, causing a deficiency,” explains Alonso. “In turn, deficiency increases the body’s susceptibility to stress, which becomes a vicious circle.”
In case you need more reasons to ease the stress in your daily life, Acero adds that: “Magnesium modulates the hypothalamus-pituitary-adrenal glands axis, which is responsible for releasing stress hormones, such as cortisol and adrenaline.” Additionally, magnesium is also necessary for GABA synthesis, a neurotransmitter that reduces the activity of the central nervous system and induces a state of calm. “Magnesium deficiency leads to a lower production of GABA and, therefore, a lower state of relaxation,” Aceron notes.
Lastly, magnesium is also linked to a better sleep quality, since it participates in the synthesis of melatonin, the hormone that regulates circadian rhythms. “Low levels of magnesium can make us sleep worse and unrefreshing sleep will in turn make us more anxious and irritable,” Acero adds.
All the more reason to eat right and take your magnesium supplements—lest the vicious cycle continues.
Below, Vogue s favorite magnesium supplements.
