If you’re concerned about your magnesium levels (which tend to decline with age), here are the most common symptoms of a deficiency, how to test your levels, and what to do about it. Magnesium plays a key role in managing the body’s normal inflammatory response. When magnesium intake is low, inflammatory biomarkers such as high-sensitivity c-reactive protein (hs-CRP), interleukin-6, and fibrinogen4 are significantly affected. In fact, a large study of a Nordic diet5 providing magnesium-rich foods, such as whole grains and vegetables, reduced the pro-inflammatory protein known as Interleukin-1. A large six-year study found that low serum magnesium levels were associated with insulin resistance and risk of prediabetes. In addition, it found that common variations in magnesium-regulating genes6 that cause low serum magnesium were associated with increased risk for diabetes. Unfortunately, the onset of diabetes might compound the problem because it increases urinary magnesium excretion7. Magnesium supplementation has been found to help manage symptoms of RLS9, leg cramps, and even periodic limb movement disorders. Magnesium might be most beneficial in muscle cramps related to pregnancy10; however, more research is needed. Magnesium is important for the regulation of the “feel-good” neurotransmitters dopamine and serotonin as well as the stress response. In other words, low brain magnesium11 means serotonin levels are reduced, which can present as mood swings. Studies back this up, showing that low levels of magnesium intake12 are associated with mood disorders. Although the mechanisms aren’t fully understood, it is known that maintaining a normal magnesium level helps preserve the electrical function of brain neurons. In addition, reduced magnesium intake, as well as low serum levels, have been shown to have an adverse effect on multiple aspects of cardiovascular health14. According to a meta-analysis, an extra 100 mg of magnesium a day15 in the diet was associated with cardiovascular health. Urinary magnesium excretion, obtained via a 24-hour urine collection, might be a more accurate assessment tool, but it can be cumbersome. A magnesium retention (or “loading”) test is also more reliable than blood testing but requires measurement of bone magnesium after an oral or IV magnesium dose. While you’ll need formal testing to know if you’re clinically deficient, you can also add more magnesium-rich foods to your diet or try a magnesium supplement to see if your symptoms improve. There are several different forms of supplemental magnesium, but the glycinate, citrate, chloride, lactate, and aspartate17 forms are best absorbed by the body, though some of them are associated with issues like bloating and diarrhea. Magnesium glycinate is less likely to cause side effects and has the added benefit of promoting deeper and more restorative sleep and early research shows it also might help with stress relief. Despite several delicious and easy-to-eat foods that supply ample magnesium, like nuts, seeds, beans, dark leafy greens, and whole grains, supplementation may be ideal. If you suffer chronically from any of the symptoms listed above, then magnesium supplementation could be beneficial. Aim to consume 300 to 420 mg of magnesium per day from a combination of food and supplements, or more for a diagnosed deficiency. Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai.
