The lowdown on magnesium: it’s links to stress and impact to your health

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Written By Alexandra Emerson-White

Photo by Victor

We know that females are more at risk of nutrient deficiencies that men.

If you missed the article discussing why this is, you can find it here.

How can magnesium deficiencies impact your health and wellbeing?

INtakes of MAGNESIUM, its role in the body + HORMONAL HEALTH:

  • In the UK, for both genders magnesium intakes fall below dietary benchmarks but even more significantly for women aged 20-59 (1). In fact, emerging evidence confirms that nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for magnesium (7) and a French study found 80% of women were deficient (8).

  • Therefore the current intake of magnesium might be just enough to avoid signs of severe deficiency, it is likely not adequate to provide optimal health and risk reduction of chronic diseases and conditions.

  • Magnesium is an essential mineral, meaning it is vital for maintaining health and the body cannot make its own therefore it must be obtained through the diet.

  • It is the second most abundant nutrient in body after calcium.

  • Magnesium is involved in a huge number of processes in the body. Including over 300 enzyme-driven reactions that are happening continuously including energy production. Magnesium is needed to drive the reactions and ensure enzymes are functioning properly. It is also involved in the nervous system, muscle function, healthy bones and teeth, protein synthesis and electrolyte balance.

  • Deficiency has been linked to a wide host of health issues (understandable given its involvement in so many processes). These include depression, PMS, anxiety, insomnia and high blood pressure.

  • Research has also found that magnesium deficiency can increase the risk of infertility (in both genders), miscarriage, pre-term birth and low birthweight babies. In part, likely due to magnesium being essential for sex hormone health (9).

  • Deficiency symptoms can include muscle twitches and cramps, eye twitching, fatigue, low mood, irritability, sleep issues, and irregular heart beats.

the impact of stress on magnesium:

  • There is a vicious cycle when we consider the impact of stress on magnesium levels, alongside this symptoms of stress and magnesium deficiency can overlap.

  • Magnesium is involved in reactions regulating the body’s stress response at several levels and therefore stress itself can lead to magnesium depletion.

  • In a cruel twist, magnesium deficiency can cause an increased susceptibility to stress disorders - trapping us in this nasty cycle (10).

  • Therefore, magnesium supplementation has shown benefits in a stressed but otherwise healthy population. It is also a fairly safe mineral to supplement, with limited side-effect. The main adverse effect with very high levels being mild diarrhoea. Although always discuss with your health practitioner to check for any contraindications with medications and to review the best form of magnesium to take for your situation, as quality and benefit does differ across them.

TOP FOOD sources of magnesium:

  • Legumes (lentils, beans, chickpeas), dark green leafy vegetables, nuts, seeds, whole grains, avocados, and dark chocolate (*high-five).

Photo by Jonathan Cooper

How do you know if you’re deficient in magnesium?

Most magnesium is in the bone & tissues, only a very small percentage is in the blood (around 1%). So blood tests can't give a direct measure of total body magnesium. A serum magnesium blood test is the most common (and may sometimes be organised by your GP), but red blood cell (RBC) magnesium blood tests measure the magnesium concentration in the actual RBCs. This is said to be more sensitive. Yet, both could miss a long-term deficiency so overall context is key.

I always delve into symptoms with my client, dietary intakes, environment, daily and chronic stressors to get a full picture. In my clinic, I always try to work collaboratively with a client’s GP to organise any blood tests if needed. Magnesium is however one mineral that I can be quite sure people often aren’t getting enough of and could benefit from additional intakes. If you are concerned about your nutrient status, going through a stage in your life where nutrient demands change (e.g. pregnancy, TTC, menopause), or want to just find out more about the functional testing I use in my clinic; feel free to book in here for a complimentary nutrition review call where we can chat more about this.

Should I just supplement then?

It is a fairly safe mineral to supplement. Although always discuss with your health practitioner to check for any contraindications with medications and to review the best form of magnesium to take for your situation, as quality and benefit does differ across different forms.

There are plenty of forms, Magnesium Oxide...Magnesium Glycinate...Magnesium Malate...Magnesium Citrate...Magnesium Carbonate...Magnesium Chloride...Magesnium Sulfate...Magesnium Taurate...Magnesium l-threonate...Magnesium Gluconate....the list goes on.

The best form for you, depends on what you need it for and your symptoms. Some are better for supporting sleep, migraines, mood, constipation, anxiety, energy, brain health etc. They also vary in how well the body absorbs and utilises the magnesium, their bioavailability. So it's really hard to say, if you have any questions or concerns on personalised nutrition and your Magnesium levels, book in for a free nutrition review chat.

Alexandra Emerson-White
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