Magnesium Deficiency: The Hidden Threat to Your Health

Are you getting enough magnesium, the fourth most abundant mineral in the human body, in your diet? If not, you may be placing yourself at a higher risk of chronic health problems. A new study conducted by researchers at the University of South Australia sheds new light on why magnesium, involved in more than six hundred chemical reactions in your body, is so important for your health and well-being. It also reveals why you might not get enough of it, and how you can correct that.

What the Study Showed about Magnesium and Homocysteine

For the study, researchers recruited 172 middle-aged men and women. First, they collected blood samples on the participants. After testing various blood markers, they found a strong correlation between low blood magnesium and higher levels of homocysteine, an amino acid your body makes when it breaks down protein. Some people have a low homocysteine level because they’re deficient in vitamin B6, vitamin B12, or folate. You need magnesium for these B-vitamins to perform their functions. But the researchers also found a correlation between low magnesium and higher levels of homocysteine.

Why is this important? Research shows that having a higher level of homocysteine in the blood correlates with a more pronounced risk of age-related health conditions, including stroke, heart disease, and dementia. Plus, when homocysteine builds up it can damage DNA, a cell’s genetic material, and cause breaks in DNA. These breaks increase the risk of cancer. When homocysteine is high, it makes it harder for DNA to repair the injuries and breaks it gets.

Plus, magnesium participates in numerous chemical reactions related to bone, muscle, and nervous system health. It helps with blood sugar, blood pressure control, and cellular energy production. Low magnesium may also contribute to aging at a cellular and tissue level by enhancing oxidative stress and inflammation. Plus, magnesium helps your body produce melatonin, a hormone you need for sleep and to optimize your body’s circadian rhythms.

Other Consequences of Magnesium Deficiency

Beyond its impact on energy production, metabolism, and tissue aging, not consuming enough magnesium can have other consequences including:

Muscle spasms and cramps
Abnormal heart rhythms
Increased risk of osteoporosis and bone fractures
Impaired glucose regulation and insulin sensitivity
Mental health conditions such as apathy and depression
Increased risk of asthma and other respiratory problems

How Much Magnesium Do You Need?

Although magnesium requirements can vary. For example, certain medications increase magnesium loss through your urine, so you should talk to your doctor if you’re taking prescriptions. Stress can also increase your body’s magnesium needs. You’re also at higher risk of magnesium deficiency if you have type 2 diabetes, stomach or intestinal conditions that affect magnesium absorption, or chronic kidney disease. Talk to your doctor if you fall into one of these categories.

But a general guideline is that adults should consume 300 to 400 milligrams per day. If you’re considering taking a magnesium supplement, talk to your doctor first. But you can also get magnesium by eating a diet that includes a variety of magnesium-rich foods. However, know that even whole, magnesium-rich foods contain less magnesium than they did in the past. Aggressive farming practices have led to magnesium depletion of the soil. And if you eat a diet of mostly ultra-processed food, you’re not supplying your body with enough magnesium to meet its needs.

Getting Magnesium Through Diet

If you want more magnesium in your diet, skip ultra-processed foods and ensure you’re eating a whole food diet. The best sources of magnesium are wholegrains, dark green leafy vegetables, nuts, beans, and dark chocolate. Plus, these foods are rich in other nutrients that support health. Here are tips for boosting your magnesium intake:

Enhance your diet with a variety of vegetables, especially dark leafy greens.
Choose whole grains over refined grains. Refinement removes the magnesium-rich portions of the grain.
Snack on nuts and seeds rather than chips or other processed snacks.
Include legumes in your diet. Soak them for 12 hours and discard the soaking water before cooking them. This will enhance mineral absorption.
Mineral water contains magnesium, as does tap water. So, stay hydrated.
Don’t obsess over counting magnesium milligrams; instead, ensure a diverse intake of magnesium-rich foods.

How Do You Know if You’re Deficient in Magnesium?

The standard test for magnesium is a blood test that measures how much magnesium is in your blood stream, specifically the serum component of your blood. However, a standard blood test isn’t a good measure of your tissue stores of magnesium, the most important measure. A better test is called a magnesium Red Blood Cell (RBC) test. It’s a measure of how much magnesium is inside your red blood cells. This is also a marker of the amount of magnesium in your cells. So, it’s a superior test for cell and tissue stores.

Conclusion

As this new study shows, being deficient in magnesium may raise your homocysteine level. You don’t want that, as it can damage your DNA and may contribute to age-related health problems. Now you know more about the risks that come with magnesium deficiency. So, make sure you add magnesium-rich foods to your diet. If you’re at elevated risk for magnesium deficiency or don’t consume enough magnesium-rich foods, talk to your doctor about taking a magnesium supplement.

References

Dhillon, V. S., et al. (2024). Low magnesium in conjunction with high homocysteine increases DNA damage in healthy middle-aged Australians. European Journal of Nutrition. doi.org/10.1007/s00394-024-03449-0.
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