Magnesium

Magnesium is found in a wide variety of foods, however only 30-40% of magnesium consumed through food sources is properly absorbed and utilised by the body. This, along with diet quality, are likely major reasons that have led to over 50% of people [over 35] not consuming the daily recommended intake for magnesium. 

Additionally, it can be even more difficult for certain populations to get enough of this mineral: older individuals, those with gastrointestinal disorders like Crohn’s, people with type 2 diabetes and kidney disease, and people dealing with long-term alcoholism.

In the short term, getting too little magnesium does not produce obvious symptoms. When healthy people have low intakes, the kidneys help retain magnesium by limiting the amount lost in urine. 

Low magnesium intakes for a long period of time, however, can lead to magnesium deficiency. In addition, some medical conditions and medications interfere with the body’s ability to absorb magnesium or increase the amount of magnesium that the body excretes, which can also lead to magnesium deficiency. Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. 

Extreme magnesium deficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and an abnormal heart rhythm.

Foods that you should consider incorporating into your diet include:

• Green leafy vegetables: spinach, swiss chard, beet greens, and turnip greens 
• Nuts and seeds: pumpkin seeds, sesame seeds, cashews, and sunflower seeds 
• Legumes: soybeans, black beans, navy beans, and pinto beans 
• Whole grains: quinoa, buckwheat, brown rice, and barley 
• Dairy products: milk and yogurt 
• Fortified foods: such as breakfast cereals

Magnesium supplements can interact or interfere with some medicines. Here are several examples: 

• Bisphosphonates, used to treat osteoporosis, are not well absorbed when taken too soon before or after taking dietary supplements or medications with high amounts of magnesium. 
• Antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium. 
• Diuretics can either increase or decrease the loss of magnesium through urine, depending on the type of diuretic. 
• Prescription drugs used to ease symptoms of acid reflux or treat peptic ulcers can cause low blood levels of magnesium when taken over a long period of time. 
• Very high doses of zinc supplements can interfere with the body’s ability to absorb and regulate magnesium.

Always read the label. Follow the directions for use. If symptoms persist, consult your healthcare professional. Vitamin supplements should not replace a balanced diet. If you have any pre-existing conditions, or are on any medications always talk to your health professional before use. Store your daily packs below 25°C in a cool, dry place, away from humidity and direct sunlight