Magnesium's Role in Health

Magnesium is a vital mineral involved in energy production, muscle and bone health, hormone regulation, and nervous system function. Ensuring sufficient intake is important for maintaining overall health throughout the year.

Common Magnesium Deficiency

April Morgan, head of nutrition at Artah, states that 60% of adults do not meet the recommended daily intake of magnesium, with women being more likely than men to experience deficiencies or insufficient intakes.

Winter Lifestyle and Diet Impact

While magnesium needs do not suddenly increase in winter, lifestyle and dietary changes can affect intake. Reduced outdoor activity, altered eating habits, and increased stress or disrupted routines may make it harder to meet nutritional needs.

Stress and Magnesium

High levels of stress hormones can affect the microbiota and digestion. Signs of magnesium deficiency include fatigue, cramps, headaches, and difficulty recovering after exercise, often linked to a diet low in magnesium-rich foods like leafy greens, whole grains, seeds, and nuts.

At-Risk Groups

Certain individuals are more prone to magnesium deficiency, such as those with gastrointestinal disorders that hinder nutrient absorption or those with type 2 diabetes, both of which can interfere with magnesium uptake.

Supplement Use and Safety

April Morgan advises consulting a healthcare professional before taking magnesium supplements. If additional intake is needed, the recommended daily dose is about 300 mg, and it should not be increased without medical guidance.

Magnesium Forms and Absorption

The form of magnesium in supplements affects absorption. Research indicates that magnesium citrate, glycinate, malate, chloride, lactate, and aspartate are better absorbed than magnesium oxide. Common side effects of excessive intake include gastrointestinal issues like diarrhea, nausea, and abdominal cramps.