The Benefits of Magnesium
Did you know magnesium is needed for over 300 chemical reactions in the body?
it is important for the normal function and maintenance of the nervous system, muscles, bones and the immune system, as well as helping to support mental health and blood sugar levels. This is why we are keen to promote magnesium in the clinic.
Recommended allowance and sources
The recommended daily allowance is 350mg for adults, however, this is the guide to prevent severe deficiency, not to promote optimal health.
In the past we would have been able to eat magnesium rich foods such as spinach, nuts, seeds and legumes, but modern farming methods, and a move to a more highly processed diet, means we are often struggling to consume sufficient magnesium. Additionally some medications including anti-acids (such as omeprazole, gaviscon, rennies etc), inhibit magnesium absorption; diuretics (eg furosemide) can also reduce levels due to the increased loss via urine.
While 20-40% of the general population are deficient or sub-optimal, with certain conditions the rates can go up to 100%, these include osteoporosis and chronic fatigue syndrome.
Impact of low levels of magnesium
It is difficult to ensure you have sufficient magnesium levels, particularly if you are trying to heal from an injury.
Common symptoms of being low in magnesium include:
Fatigue
Generalised muscle aches and pains
Headaches and migraines
Low mood/mild depression
Poor sleep/insomnia
Muscle cramps
Increased inflammation from magnesium deficiency will exacerbate pre-existing problems and increase your risk of weaker/fragile bones (osteoporosis), heart attacks, strokes and diabetes.
Unfortunately, testing for magnesium levels is not straightforward and is rarely done on the NHS. Normal blood tests cannot rule out magnesium deficiency or sub optimal status as most magnesium is inside the cells of your body - brain, muscle, bones, organs - and not in the blood per se.
Helpful additional information
Magnesium is safe to take when pregnant or breastfeeding. Anyone with a history of abdominal issues, such as IBS, should start on low levels and gradually increase this under the guidance of a health professional over several weeks.
Rarely, magnesium supplements can cause loose bowel movements. If this occurs you should stop and wait until your bowels settle before starting again with a lower dosage, under the guidance of a health professional.
Magnesium supplements available at the clinic
We have magnesium supplements available in the clinic. Recommended dose is one capsule three times per day, ideally with a meal.