Magnesium, the go-to mineral for Happiest Health

Unlike common deficiencies such as those of vitamins A and B12, iron, and calcium, the one caused by the lack of magnesium does not get enough attention. And this is even though the mineral is a key factor in cardiovascular health, supports muscle and nerve function, energy production, helps keep blood pressure normal, regulates blood sugar levels, and keeps bones strong.

Magnesium plays a significant role in the smooth running of the body.

Yet its deficiency is common. According to the British Medical Journal, 10 to 30 percent of a given population globally has subclinical magnesium deficiency based on serum magnesium levels.

Blame the environment, lifestyle?

Dr Pallavi Aga, a nutritionist and lifestyle management consultant based in Noida, Uttar Pradesh, blames the prevalence of magnesium deficiency on agricultural processes that deplete the mineral from the soil (affecting its absorption by plants), the reduction of carbohydrates in the diet (low carb and high protein diets-leading to low insulin levels and increased excretion of water and minerals by the kidneys) and the increased intake of junk food.

Ranjani Raman, a Bengaluru-based nutritionist, says magnesium deficiency is not very common since most foods do contain some amount of the mineral. She says that deficiencies could occur due to certain digestive disorders (resulting in less absorption of this nutrient), an underlying kidney disease, diabetes, or excess alcohol intake.

Magnesium keeps up the beat

So how concerned should we be about magnesium deficiency?

This is one mineral deficiency of which can make the heart skip a beat! Literally.

Dr S Venkatesh, lead consultant, interventional cardiology, Aster RV Hospital, Bengaluru, says magnesium plays a crucial role in cardiovascular health through its role in the cell membrane and interaction with other substances like sodium, potassium, and calcium. It regulates blood pressure by increasing the intracellular levels of the mineral and reducing sodium levels, for better blood pressure control.

“It improves the effectiveness of all other antihypertensive medications, improves the tone of blood vessels, prevents endothelial dysfunction (constriction of blood vessels), and reduces left ventricular hypertrophy (thickening of the ventricle) thereby keeping blood pressure in control,” says Dr Venkatesh

Dr Aga says electrolytes are important for a normal heartbeat as they transmit nerve signals and maintain muscle contractions. “Magnesium is responsible for the active transport of electrolytes such as sodium, potassium and calcium across the cell membranes,” she says.

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Stress buster

Dr Aga says low levels of magnesium can cause mild depression, anxiety, headaches, cramps in the limbs at night, migraine, hypertension and pre-menstrual syndrome.

During stress, magnesium is released into the blood cells to protect the body from the negative effects of stress and is flushed out by the kidneys. However, longer periods of stress can lead to more amount of magnesium being depleted, leading to magnesium deficiency and causing depression.

Magnesium helps regulate levels of glutamate, a neurotransmitter that is important for normal function in the brain. In excess, it causes brain cells to become overstimulated leading to cell death. This is linked to conditions such as seizures, stroke, Parkinson’s and Alzheimer’s, says a 2020 study published in the journal Molecular Neurobiology.

The requirement

The recommended dietary allowance of magnesium for adults aged between 19-51 years and above is 400-420mg daily for men and 310-320 mg for women, as per the National Institutes of Health, US.

Hypomagnesemia or magnesium deficiency is indicated when the serum magnesium level is lesser than 0.75 mmol/L. Early symptoms include loss of appetite, nausea, vomiting, fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcaemia or hypokalaemia (low serum calcium or potassium levels, respectively) because mineral homeostasis (concentration of minerals in the blood) is disrupted.

Magnesium is naturally present in green leafy vegetables, nuts and seeds, organ meats, seafood and even mineral water. It can be added to other food products, available as a dietary supplement, and is also present in some medicines (such as antacids and laxatives).

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Is eating magnesium-rich foods enough for magnesium deficiency?

Senior dietitian Mubaraka Palanpurwala from Apollo 24/7, Bengaluru, says a few servings of magnesium-rich foods a day can meet your need for this important nutrient. According to Palanpurwala, only one in 20 people who have a specific health condition may need magnesium supplements.

Dr Venkatesh says along with daily adequate magnesium intake, including supplements and the use of therapeutic doses of magnesium is crucial for cardiovascular health.

Dr Aga says supplements help in relieving constipation caused due to low magnesium levels in a low-carbohydrate diet. The supplements also benefit people who have depression and muscles and joint pains, she says. For absorption of magnesium through the skin, Dr Aga suggests soaking the feet in Epsom salts

Word of caution for Magnesium deficiency

Conquer myasthenia, a non-profit support organisation for myasthenia gravis based in Illinois, US, says intravenous doses of magnesium sulfate can cause serious muscle weakness and should be avoided for myasthenia gravis patients.

NIH says some medications, including antibiotics and diuretics, can sometimes create drug interactions if taken with magnesium and very high intakes of magnesium may lead to abdominal pain, diarrhoea, and nausea. In some cases, it can lead to heart problems if taken in extremely high doses.