Magnesium is the mineral everyone’s talking about—and for good reason. This powerhouse nutrient is involved in over 300 functions in the body, contributing to restful sleep, heart health, and a strong immune system. Clearly, not getting enough magnesium can pose significant health issues.

Unfortunately, magnesium deficiencies are often hard to detect through tests. As pharmaceutical nutrition expert Belén Acero from Farmacia Avenida de América in Madrid explains, “Tests usually measure the level of magnesium in our blood, but 99% of the magnesium in our bodies is actually found inside the cells, and only 1% in the blood. Therefore, while our blood tests might show adequate magnesium levels, our intracellular magnesium could be low.”

To address or prevent deficiencies, many people turn to magnesium supplements. But daily habits can also impact magnesium levels. By understanding and managing these habits, you can ensure this essential mineral remains balanced, not only for proper cellular function but also for critical roles like female hormonal balance. 

“Magnesium acts as a cofactor in the synthesis of sex hormones,” Acero notes, adding that adequate levels are linked to less intense premenstrual and menopausal symptoms.

Absorption of magnesium decreases with age, making it even more important to be aware of factors that can lead to a deficit. 

Below are five common contributors to low magnesium levels and tips on how to combat them.

Our bodies don’t produce magnesium, so dietary intake is essential. Unfortunately, between 40 and 60 percent of the Western population doesn’t consume enough magnesium, according to Viña. The typical Western diet, rich in processed foods, is a major culprit. “Processing contributes to significant magnesium loss; estimates suggest that 80 to 90 percent of the original magnesium content is lost,” she explains. Alcohol consumption can also lower magnesium levels.

On the flip side, certain foods are high in magnesium. Green leafy vegetables (like spinach and broccoli), nuts (such as cashews and almonds), seeds (like pumpkin, sesame, and chia), and legumes (such as chickpeas, lentils, and black beans) are excellent sources. Consuming plenty of these foods can help boost magnesium levels. However, demineralization of agricultural soils means today’s magnesium-rich foods may be less potent, containing 20 to 30 percent less magnesium compared to 60 years ago.

“Magnesium is crucial for muscle relaxation,” says Isabel Viña, medical-scientific director of IVB Wellness Lab. Low levels can cause cramps, fatigue, and feelings of weakness. During exercise, sweating leads to the loss of valuable electrolytes, including magnesium. Maria Jose Alonso, a health professor at the University of Santiago de Compostela, recommends replenishing these lost minerals after sports with supplements or electrolyte drinks.

Some medications can interfere with magnesium levels. According to Acero, “Contraceptives, omeprazole, diuretics, and some medications for pancreatic or liver failure are particularly impactful.” Conditions like celiac and Crohn’s disease can also cause deficiencies. One scientific review suggests that gluten-free diets, which often have lower magnesium content, should be supplemented with magnesium-enriched foods for celiac patients.

Stress not only results from magnesium deficiency but can also cause it. “We live in a stressed society, and stress has been shown to increase magnesium loss, causing a deficiency,” explains Alonso. “In turn, deficiency increases the body’s susceptibility to stress, creating a vicious cycle.”

Acero adds, “Magnesium modulates the hypothalamus-pituitary-adrenal gland axis, which releases stress hormones like cortisol and adrenaline.” Magnesium is also necessary for GABA synthesis, a neurotransmitter that calms the central nervous system. “A magnesium deficiency leads to lower GABA production, reducing relaxation,” she notes.

Moreover, magnesium is linked to better sleep quality as it helps synthesize melatonin, the hormone that regulates sleep. Low magnesium levels can result in poor sleep, leading to increased anxiety and irritability, as Acero explains. If you struggle with quality sleep, Nutramin's SleepyTime Gummies could be the perfect fit for you! Learn more here.

Given these factors, it’s essential to maintain a diet rich in magnesium and consider supplements to avoid the harmful effects of deficiency. Keeping your magnesium levels in check can break the vicious cycle and contribute to better overall health. Here are a few tips:

• Dietary Sources: Prioritize foods high in magnesium, such as leafy greens, nuts, seeds, and legumes.
• Hydration: Stay hydrated, especially after intense physical activities, by drinking water and electrolyte-rich drinks.
• Supplements: Consider magnesium supplements if you suspect your diet may not provide enough of this essential mineral.
• Stress Management: Incorporate stress-reducing activities such as meditation, yoga, or regular exercise to manage stress and maintain magnesium levels.
• Routine Checkups: Regular checkups can help monitor your magnesium levels and ensure they remain balanced.

By adopting these habits and paying attention to your magnesium intake, you can support your overall health and well-being. Keeping your magnesium levels in balance is a key step towards maintaining a vibrant, healthy life.