Magnesium is a crucial mineral for overall well-being, yet a surprising number of everyday activities can deplete it from the body, meaning you may not be operating at your best without even knowing it.
It’s not just you, either. According to a study published in 2018, nearly half of the U.S. population is considered short on magnesium. Read on to learn how the mineral gets depleted from the body, the signs and symptoms to watch for, and how to replenish it.
How magnesium gets depleted from the body
“Being deficient in magnesium means you’re either not taking in enough of the mineral through your diet or are losing magnesium in some way,” says Trista Best, R.D., a registered dietitian at The Candida Diet and adjunct nutrition professor.
Interestingly, a number of factors can leech your body of its magnesium stores.
1. Certain types of food
Research suggests that certain foods, including high-sugar foods and drinks—like cookies, candy, and soda—and highly processed foods, contribute to magnesium depletion. This is partly because of the role the mineral plays in glucose metabolism and increased urinary magnesium losses caused by metabolic dysfunction caused by excess consumption of sugary foods. Additionally, the processing of refined foods like white bread strips them of their original magnesium stores, meaning that the more your diet relies on highly processed foods, the lower your intake is.
Interestingly, even some healthy foods (when consumed in certain ways) can negatively impact magnesium. “Calcium can block magnesium absorption, so it may be necessary to avoid calcium-containing foods one to two hours before and after eating magnesium foods or supplements,” says Best.
Calcium-rich foods include:
- Dairy products
- Fortified cereals
- Spinach, broccoli, and kale
- Oranges
- Tofu, soybeans, and tempeh
- Sardines and canned salmon
- Sesame seeds, chia seeds, and almonds
Similarly, “Raw vegetables like spinach and edamame tend to lose some of their magnesium when cooked,” Best adds. That doesn’t mean you need to exclusively consume raw veggies, but incorporating some spinach salads into the mix can certainly support intake.
2. Stress
“Among the many reasons why trying to manage our stress is good for our bodies, here’s another: chronic stress depletes magnesium levels,” says Adrienne Raimo, R.D.N., L.D., C.H.C., C.L.T., an integrative and functional dietitian nutritionist and founder of One Bite Wellness.
You see, stress triggers the release of the hormone cortisol, which can lead to magnesium loss through the kidneys and urine. This can create a cycle of increased stress since healthy magnesium levels also calm the body’s stress response. How? Magnesium also plays a role in serotonin production, influencing mood and emotional well-being, Raimo explains. “It also supports the production of GABA, a neurotransmitter that supports calm and relaxation,” adds Best.
3. Poor sleep
There’s a reason so many people take magnesium supplements before bed. “Sleep and magnesium are intimately intertwined,” says Raimo. “The mineral is crucial for sleep regulation, as it helps activate the parasympathetic nervous system, promoting relaxation.”
The mineral also “naturally supports relaxation by improving GABA production and reducing cortisol,” adds Best. “This combination makes falling asleep and staying asleep easier.”
Unsurprisingly, research has identified sleep deprivation (especially because of its relationship with stress in the body) as a significant culprit behind magnesium losses.
It seems to become a vicious cycle, too. Low magnesium levels can disrupt the body’s production of melatonin, an important sleep hormone, and make it harder for the nervous system to relax, making falling and staying asleep more difficult. Unsurprisingly, research has identified lower magnesium levels in participants who sleep less than seven hours per night.
4. Caffeine and alcohol
Caffeine consumption leads to magnesium loss through the urine, since caffeine is a diuretic (i.e. it makes you pee). Alcohol use, meanwhile, reduces magnesium absorption and increases how much the body excretes. That’s why Raimo often recommends those struggling to achieve healthy levels take a long hard look at their consumption of these types of beverages.
5. Heavy sweating
Like other electrolytes, magnesium can leave the body through the sweat. As such, excessive sweating—whether from workouts, hot baths, saunas, or simply everyday water loss from activity and warm weather—can deplete stores, research shows.
6. Tummy troubles
“Magnesium is primarily absorbed in the small intestine, where it is transformed by a process called chelation into an organic mineral form that can be absorbed into the intestinal wall and the bloodstream,” explains Raimo. Gastrointestinal issues, like chronic diarrhea or vomiting, can disrupt this process, preventing magnesium absorption and ultimately reducing magnesium levels.
7. Some medications
Medications like proton pump inhibitors, aminoglycosides, and chemotherapy drugs can deplete magnesium. As such, it’s always a good idea to check in with your doctor or pharmacist to see if medications you take contribute to depletion, suggests Raimo.
Other medications that can impact magnesium include:
- Antacids
- Antibiotics
- Corticosteroids
- Diuretics
- Immunosuppressants
- Stimulants
8. Aging
Getting older can impact our magnesium status in a couple of tricky ways. First, as we age, the gut’s ability to absorb the mineral may decrease (often because of health issues that often become more common in our later years) and the kidneys may work less efficiently, potentially allowing more magnesium to leave the body through the urine. Older adults also tend to have a lower intake of the mineral. Research suggests they may consume fewer magnesium-rich foods due to changes in appetite, dietary habits, or difficulty chewing and swallowing.
9. Depleted soil
Modern farming practices deplete magnesium from the soil, resulting in lower levels in foods such as wheat and vegetables. “Modern farming practices significantly reduce the magnesium content in crops and ultimately our food,” echoes Best. “This is due to the use of synthetic fertilizers, soil depletion, and over-farming.”
Specifically, emphasis on nitrogen, phosphorus, and potassium (NPK) fertilizers causes imbalanced soil nutrition, and ammonium-based fertilizers increase soil pH, which depletes magnesium. While magnesium fertilizers can help temporarily, they further reduce plants’ natural ability to extract the mineral from the soil.
“Industrial agriculture often prioritizes yield over nutrient density, meaning that even whole, plant-based foods may contain less magnesium than they did decades ago,” says Raimo. “Choosing organic, regeneratively farmed produce and rotating food sources can help optimize magnesium intake.”
Signs of magnesium depletion
“Some signs to look for if you suspect a magnesium deficiency include muscle conditions (due to its role in neuromuscular transmission and the increase of calcium in the muscles), bone loss, fatigue, mental conditions, and hypertension,” says Best.
Early signs include:
- Fatigue
- Nausea
- Weakness
Progressive symptoms include:
- Vomiting
- Muscle cramps, spasms, or tremors
- Abnormal heart rhythm (arrhythmia)
- Symptoms of anxiety or depression
Extreme cases of magnesium depletion can lead to hypocalcemia (low calcium) and hypokalemia (low potassium), potentially contributing to health emergencies as severe as cardiac arrest and seizures.
How to replenish magnesium levels
Though magnesium depletion is no picnic, there are plenty of ways to restore your body’s balance and achieve healthy levels.
1. Eat magnesium-rich foods
Foods like leafy greens, nuts, grains, and legumes can help increase magnesium levels in the body.
These include:
- spinach
- kale
- almonds
- pumpkin seeds
- brown rice
- quinoa
- black beans
- lentils
- dark chocolate (over 70 percent cacao content)
2. Supplement
In some cases, supplementing with magnesium is a good option. “We may suggest supplemental forms of magnesium for those with deficiencies or high needs for the mineral,” says Raimo.
“The best-absorbed forms are magnesium glycinate, malate, taurate, and citrate,” says Raimo. “Chelated forms tend to be better absorbed than oxide or sulfate.” In her own routine, Raimo uses magnesium glycinate for relaxation, muscle recovery, and stress management. “I tailor recommendations for clients based on their needs,” she says. “For example, if someone struggles with irregular bowel movements, magnesium citrate is a good option.”
Talk with your healthcare provider to determine what dosage and type of magnesium is best for your needs.
3. Address underlying health conditions
If you experience chronic diarrhea or gastrointestinal conditions like irritable bowel syndrome (IBS) or celiac disease, your body’s absorption of magnesium may be impaired.
Managing symptoms by working with a healthcare provider can ensure your body retains the magnesium you take in through diet and supplements. It’s also a good idea to discuss medications that may potentially block absorption with your doctor and explore alternatives together.
4. Stay hydrated
“Proper hydration is essential for magnesium absorption and utilization,” says Raimo. While drinking water is great, it’s important to ensure you’re replenishing with electrolytes to replace minerals lost through sweat, especially if you exercise regularly. “Drinking mineral-rich water or adding electrolytes can help maintain balance,” Raimo adds. Try an electrolyte-rich hydration powder or trace mineral drops for a boost.
Otherwise, avoid drinks that can deplete hydration levels. “Avoiding excessive caffeine, alcohol, and sugary drinks can also help prevent dehydration-related magnesium depletion,” Raimo notes.
5. Make lifestyle adjustments
“Excessive exercise, high stress levels, and poor sleep deplete magnesium,” says Raimo. That means taking it easy at the gym, getting a good night’s rest, and stress management can all help you hang onto the mineral.
“Supplementing with magnesium, especially in forms like magnesium glycinate, can support deeper, more restorative sleep,” Raimo notes. “Meanwhile, managing our stress through mindfulness, yoga, or breathing techniques can help,” adds Raimo. (These practices don’t directly raise magnesium levels but can help your body minimize stress-related losses.)
The takeaway
Magnesium is a crucial mineral that can be easily depleted through everyday activities. However, there are plenty of ways to manage magnesium levels so you can operate at your best—from eating magnesium-rich foods and managing stress to reducing caffeine and alcohol intake.
ABOUT OUR EXPERTS: Adrienne Raimo, R.D.N., L.D., C.H.C., C.L.T., is an integrative and functional dietitian nutritionist and founder of One Bite Wellness. Trista Best is a registered dietitian at The Candida Diet, environmental health specialist, and adjunct nutrition professor.
This The Vitamin Shoppe article originally appeared on WhatsGoodbyV.com and was syndicated by MediaFeed.org.
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