Magnesium Matters: How to Optimize Absorption for Peak Performance

October 27, 2024

by Cathe Friedrich

Magnesium – it’s a mineral your body needs to run more than 300 critical chemical reactions. And, according to research, up to 15% of the population is deficient in magnesium and up to 40% has sub-optimal levels. The most common reasons for this shortfall are eating a poor diet, excessive calorie restriction, and consuming too much alcohol.

Not getting enough magnesium negatively affects the health of your bones, muscles, heart, and nerves and a serious deficiency can be life-threatening. What you might not know is it’s not as easy for your body to absorb and use magnesium as you might think. Even if you’re eating magnesium-rich foods or taking a supplement, the amount your body can access may still be low. Let’s look at some reasons and how to correct this problem.

Understanding Magnesium Absorption

Before you can boost how much magnesium your body can access, you must understand how you absorb it. Your small intestines absorb most of the magnesium you consume, with the colon playing a smaller role. When you eat a magnesium-rich food or take a magnesium supplement, your body absorbs between 30 and 50% of it. However, this can vary depending upon the total composition of your diet, your gut microbiome, and whether you have certain health conditions. Malabsorption problems, diabetes, celiac disease, alcohol abuse, and certain medications increase the risk of being deficient.

Smart Strategies to Enhance Magnesium Absorption

Now let’s look at how you can maximize the amount of magnesium you absorb from your diet or from supplements.

The Vitamin D Connection

Did you know magnesium and vitamin D are a team? Vitamin D helps your body use magnesium better. It does this by:

Boosting intestinal absorption of magnesium
Lowering urinary magnesium excretion
Helping magnesium get across cell membranes to make it into your cells.

To ensure you’re getting the most benefits from the magnesium you consume:

Get adequate sunlight exposure (15-20 minutes daily for most individuals)
Consider vitamin D supplementation, especially in winter months or for those with limited sun exposure.
Consume vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.

The Protein Boost

Consuming protein with magnesium can help you absorb more of this essential mineral. Amino acids are the building blocks of proteins, forming long strings of amino acids that become proteins. Consuming protein with magnesium can enhance magnesium absorption through several mechanisms:

By forming soluble magnesium-amino acid complexes
By boosting intestinal permeability to magnesium, your intestines can better take it up.
By reducing inhibitory factors in the gut that block absorption of magnesium by the intestines

To take advantage of this:

Pair magnesium-rich foods with protein sources.
Enjoy a high-protein shake that also contains magnesium-rich foods like spinach or almonds.

Balance Your Calcium-Magnesium Ratio

Calcium and magnesium are competitors. Both are essential minerals, but they compete for the same intestinal receptors for absorption. So, get the ratio of calcium to magnesium right. While the ideal ratio isn’t firmly established, most experts recommend consuming these minerals in a 2:1 or 1:1 ratio (calcium to magnesium) for optimal absorption of both minerals.

To maintain a healthy balance:

Avoid high-dose calcium supplements if you’re trying to boost your magnesium levels.
Consume a variety of foods rich in both minerals rather than relying heavily on one source.
Consider alternating calcium and magnesium supplements if you need to take both.

Choose More Magnesium-Rich Foods

Whole foods often contain magnesium in forms that are more bioavailable to the body. Some top magnesium-rich foods include:

Leafy greens (spinach, Swiss chard, kale)
Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
Legumes (black beans, chickpeas, lentils)
Whole grains (quinoa, brown rice, oats)
Avocados
Dark chocolate (70% cocoa or higher)

By eating these foods, you’ll not only increase your magnesium intake but also get other essential nutrients that may help you better absorb and use it.

Moderate Your Zinc Intake

Zinc is essential for wound healing and immune function, but excessive intake can interfere with magnesium absorption, especially if you consume the two minerals together. Calcium, zinc, and magnesium compete for absorption by the same transport proteins in the intestine. To avoid this undesirable effect:

Don’t take mega doses of zinc supplements. Adults shouldn’t exceed 40mg daily.
Try to fulfill your body’s zinc needs through dietary sources rather than high dose supplements.
If you take both minerals as supplements, take them at different times of the day.

Limit Alcohol and Caffeine Consumption

You might enjoy that morning cup of coffee or evening alcoholic drink, but did you know both can reduce how much magnesium your body absorbs? When you drink an alcoholic beverage, you lose more magnesium through your urine. Caffeine can also boost magnesium loss through your kidneys. To mitigate these effects:

Moderate alcohol consumption (up to one drink per day for women, two for men)
Limit caffeine intake, especially if you’re prone to magnesium deficiency.
Increase magnesium-rich foods on days when alcohol or caffeine consumption is higher.

Choose the Right Magnesium Supplement

If you can’t get enough magnesium through food, your doctor might recommend taking a supplement to ensure you get adequate amounts. What you might not know is that how much your body can absorb varies with the form of magnesium you take. Here are guidelines:

Magnesium citrate and glycinate are well-absorbed and may cause less gastrointestinal distress.
Magnesium oxide, while common, has lower bioavailability and is more likely to cause gastrointestinal symptoms, like diarrhea.
Magnesium L-threonate may cross the blood-brain barrier and potentially offer cognitive benefits.

When selecting a supplement:

Consult with a healthcare provider to determine the most appropriate form and dosage.
Start with lower doses and gradually increase to avoid digestive side effects.
Buy a reputable supplement brand to ensure it’s pure and contains the quantity of magnesium it says on the label. Look for brands that undergo third-party testing and are certified.

Nurture Your Gut Health

For your body to adequately absorb magnesium you need a healthy gut. Poor gut health, including dysbiosis, can reduce how much magnesium your intestines absorb and your body has access to. Strategies to boost your gut health for better magnesium absorption include:

Consuming prebiotic foods (e.g., garlic, onions, bananas) to feed probiotic bacteria that help keep your gut healthy.
Incorporating probiotic-rich foods (yogurt, kefir, sauerkraut) into your diet for a healthier balance of gut bacteria.
Boosting your gut infrastructure by eating whole foods, and less processed ones, to support a diverse microbiome

Address Potential Inhibitors

Did you know the components in certain foods can reduce how much magnesium your body absorbs? These include:

Phytates in whole grains and legumes
Oxalates in some leafy greens
Excessive dietary fiber

Unfortunately, these are some of the most magnesium-rich foods. Here’s how to minimize these effects:

Soak or sprout grains and legumes before cooking.
Combine high-oxalate foods with calcium-rich foods to reduce oxalate absorption.
When you consume fiber-rich foods, balance them with sources of magnesium.

Conclusion

To get the most out of the magnesium you consume through food and supplements, you need to understand what reduces its absorption. Hopefully, you now have a clearer idea of that and have practical ways to counter them. Knowing this will help you make smarter choices on what foods to eat, supplemental forms of magnesium to use, and strategies to maximize their absorption through timing. Make sure you’re consuming a balanced diet and talk to your doctor before taking supplements.

References:

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“Magnesium – Health Professional Fact Sheet – Office of Dietary ….” https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/.
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