Magnesium: An Essential Macro-Mineral

Many people in the United States do not consume enough magnesium and experience related symptoms like muscle spasms, fatigue, weakness, and tingling sensations. The populations most likely to be at risk of magnesium inadequacy are those with gastrointestinal diseases, type 2 diabetes, those with alcohol dependence, athletes with very high physical activity levels, and older adults. Achieving optimal levels of magnesium is necessary for optimal health.

Why is magnesium so important?

Magnesium is the fourth most abundant mineral in the body and serves as a cofactor in over 300 enzyme systems that regulate diverse biochemical reactions in the body: 

  • Protein synthesis

  • Muscle and nerve function

  • Blood glucose control

  • Blood pressure regulation

  • Structural development of bone 

  • Calcium and potassium ion transport

  • Formation of ATP, the basic energy source the cell needs to function 

  • Energy production from ATP

  • Breaking down glucose for energy

It also plays an important role in maintaining proper gut motility and facilitating the movement of food through the digestive tract. Routinely inadequate intakes of magnesium over time can stimulate changes in biochemical pathways that can increase the risk of developing high blood pressure, cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

How much magnesium do I need? 

The adult body requires about 300-400 mg of magnesium per day. Since magnesium affects so many body functions and systems, it is essential to have optimal levels in your body. Of the total dietary magnesium consumed, only about 24–76% is absorbed in the gut and the rest is eliminated in feces and in urine. 

Once absorbed, about 60% of magnesium is exists in bone, about 20% is present in skeletal muscle, 19% in other soft tissues, and less than 1% is in the extracellular fluid. Assessing magnesium status can be difficult because serum magnesium testing does not reflect the total body magnesium levels or concentrations in specific tissues. 

What are the signs of inadequate magnesium?

  • Loss of appetite

  • Nausea

  • Vomiting

  • Fatigue

  • Weakness

  • Muscle contractions and cramps 

  • Numbness

  • Tingling 

  • Irregular heartbeat

  • High blood pressure

  • Migraines

  • Osteoporosis

  • Personality changes

  • Craving magnesium-rich source

What are good sources of magnesium?

Consuming magnesium-rich food sources is the first approach for achieving adequate magnesium levels: 

  • Beans

  • Nuts

  • Seeds

  • Avocado

  • Dark chocolate 

  • Green leafy vegetables

  • Whole grains

  • Fortified breakfast cereals 

If symptoms of low magnesium persist after increasing dietary intake of magnesium, then supplements are recommended to help. Magnesium is available as a dietary supplement in a variety of forms; there are 11 different types of magnesium supplements. The reason for magnesium deficiency should be considered when choosing which form to take. Unfortunately, many magnesium supplements contain Magnesium Oxide, which is poorly absorbed and not utilized well by the body – be sure to search the supplement label and avoid this type.

The bioavailability and absorption of magnesium in magnesium supplements varies among the different types. Two examples of generally well-tolerated and effective forms are: Magnesium Glycinate and Magnesium L-Threonate. Talk to a trusted healthcare professional when choosing which type of magnesium supplement is right for you. 

Additional notes for athletes:

  • During workouts, 2-18 mg of magnesium is lost in 2lbs of sweat.

  • Magnesium aids in the removal of lactic acid from the muscles, and therefore can reduce soreness and improve recovery.

  • Muscle damage and inflammation can occur because of inadequate magnesium intake.

For further information on magnesium, listen to the Food4Thought podcast episode called, Magnesium Cookies.

Boost your magnesium intake with this Roasted Chickpea Avocado Kale Salad! 

Ingredients (~ 4 servings)

For the Tahini Dressing

  • 5 tbsp (75 g) tahini 

  • 1 tsp garlic powder 

  • 3 tbsp fresh lime or lemon juice

  • 3 tbsp water, or more to adjust consistency

  • 1/2 tsp sea salt

  • 1 tbsp pure maple syrup 

For the Roasted Chickpeas

  • 1 19 oz can chickpeas, drained and rinsed

  • 1 tsp extra virgin olive oil

  • 1/2 tsp sea salt

  • 1/2 tsp black pepper

For the Kale Salad 

  • 6 cups finely chopped kale 

  • 1/2 tsp olive oil

  • 2 avocado, peeled, pit removed and sliced

  • 8 tbsp hemp seeds

Instructions

  1. Pre-heat the oven to 350 F.

  2. Prepare the chickpeas by draining them and rinsing thoroughly. Place them on a dish towel, fold it over them and roll them around until they are almost completely dry. For crispier chickpeas, remove all the skins.

  3. Place the dried chickpeas on a baking tray and drizzle them with the olive oil, salt, and pepper and roll them around to fully coat. Roast for 30-40 minutes until golden brown. 

  4. To make the dressing, add all the ingredients to a container and whisk until smooth and creamy. Slowly add more water to adjust the consistency if needed.

  5. Finely chop the kale and drizzle it with the olive oil. Massage it with your hands for about a minute until it’s all dark green and softens.

  6. Mix the kale, chickpeas, and dressing together in a large mixing bowl. Top with the sliced avocado and hemp seeds. Serve and enjoy!

Recipe from: https://runningonrealfood.com/roasted-chickpea-avocado-salad/

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