Magnesium is the fourth most abundant cation in the human body and plays a pivotal role in maintaining overall health. Often underrated in mainstream nutrition conversations, magnesium is essential for numerous biological processes and acts as a cofactor in over 300 enzymatic reactions. From energy metabolism to muscle function and heart health, this mineral has a widespread influence.
Daily requirements and dietary sources
The Recommended Dietary Allowance (RDA) for magnesium is 420 mg/day for adult males and 320 mg/day for adult females. While about 10% of our daily magnesium intake comes from water, the majority must be obtained through food.
Magnesium-rich foods include:
Green leafy vegetables like spinach and kale.
Nuts and seeds such as almonds, cashews, and pumpkin seeds.
Whole grains and unprocessed cereals.
Legumes, fruits, fish, meat, and dairy products.
However, modern dietary habits often fall short. Processing of food significantly reduces its magnesium content, making it increasingly difficult to meet daily requirements through diet alone.
Physiological roles of magnesium’s functions extend far beyond muscle health or bone strength
Cofactor for enzymes: It supports protein synthesis, nerve transmission, blood glucose control, and blood pressure regulation.
Electrolyte transport: It facilitates the active transport of calcium and potassium ions across cell membranes, which is crucial for muscle contraction, nerve impulses, and normal heart rhythm.
Structural support: Magnesium contributes to the structure of bones, proteins, enzymes, mitochondria, DNA, and RNA.
Immune function: Adequate levels are necessary for optimal immune response and anti-inflammatory actions.
Magnesium deficiency:
Despite its importance, magnesium deficiency is surprisingly common and often goes undiagnosed due to the absence of clear early symptoms.
Several lifestyle and environmental factors contribute to this widespread deficiency
Processed food consumption: Staple items like white flour, sugar, and meat offer minimal magnesium content.
Cooking methods: Boiling vegetables or prolonged cooking can strip them of magnesium.
Soil depletion and agricultural practices: Modern monoculture and excessive fertiliser use have led to a decrease in mineral-rich soil.
Vitamin D deficiency: Magnesium absorption is impaired when vitamin D levels are low.
Certain medications: (like antibiotics, antacids, diuretics) and medical conditions (like diabetes and gastrointestinal disorders) increase magnesium loss or reduce absorption.
Alcohol use and smoking further impair absorption and increase excretion.
Ageing also reduces absorption efficiency and increases losses via the kidneys.
Conditions linked to magnesium deficiency
Magnesium plays both a preventive and therapeutic role in several conditions
Type 2 Diabetes
Hypertension and cardiovascular diseases
Osteoporosis
Migraine
Bronchial asthma
Preeclampsia in pregnancy
In conditions like Crohn’s disease, magnesium requirements may exceed 700 mg/day due to malabsorption.
Pregnant women, adolescents, and older adults are also more vulnerable due to increased needs or impaired uptake.
Symptoms of deficiency
Magnesium deficiency can present in subtle or severe ways. It is often clinically silent in early stages (latent deficiency).
Neuromuscular symptoms: tremors, muscle cramps, weakness, difficulty swallowing, facial or hand spasms (Chvostek’s and Trousseau’s signs).
Cardiac symptoms: arrhythmias and ECG abnormalities.
Neurological signs: depression, irritability, confusion, seizures, and eye movement disorders (nystagmus).
Since symptoms overlap with other conditions, magnesium deficiency is often missed. Routine dietary assessments and consideration of risk factors are essential for early detection and management.
Magnesium is foundational to human health, influencing multiple systems and playing a protective role in chronic diseases. Given the dietary and lifestyle factors that reduce magnesium availability, it is crucial to emphasise whole, minimally processed foods and monitor at-risk populations closely. People with chronic conditions, gastrointestinal disorders, or those on long-term medications, supplementation may be considered under medical supervision.