In a world filled with an abundance of food choices, it's paradoxical that 45% of the US population are experiencing a deficiency in a crucial mineral for their health: Magnesium.
The current recommended daily allowance (RDA) only allows you to avoid a deficiency that leads to a health condition and not to optimise that mineral. The RDA for magnesium stands at around 400 mg/day for a healthy adult.
However, data from a large US national survey reveal that the average magnesium intake falls short of this mark, with women consuming approximately 230 mg/day and men around 320 mg/day.
Today, we're diving deeper into magnesium, a crucial mineral that plays a vital role in numerous bodily functions, particularly in neurological health, sleep, stress management, and athletic performance!
The Magnesium Mystery
Magnesium is a powerhouse mineral involved in over 300 enzymatic reactions in your body. Despite its importance, many of us are unknowingly deficient. Here's why:
1. Modern Agricultural Practices
The reduction in magnesium in vegetables from the 1930s to the 1980s was approximately 35% in the UK. Our soil isn't what it used to be. Intensive farming has depleted magnesium levels in our crops, meaning even if you're eating your greens, you might not be getting enough magnesium.
2. Processed Foods
The convenience of processed foods comes at a cost. These foods are often stripped of their natural magnesium content during production. Opting for whole, unprocessed foods can help boost your magnesium intake.
3. Stress and Lifestyle Factors
Chronic stress, excessive alcohol consumption, and certain medications can all deplete your magnesium levels. In our fast-paced world, these factors are increasingly common.
2 units of alcohol, you could potentially lose approximately 20 mg of magnesium - equivalent to 23 almonds!
Magnesium and Brain Health
Magnesium is essential for optimal brain function and may play a protective role against cognitive decline:
A study of over 6,000 people aged 40-73 found that higher dietary magnesium intake (about 550mg daily) was associated with larger grey matter and hippocampal volumes compared to average intake (about 350mg daily). This difference in brain volume equated to approximately one year of reduced brain aging(1)
Another study following more than 1,000 middle-aged adults for 17 years found that those consuming the most dietary magnesium daily (at least 196mg) were 37% less likely to develop dementia in old age compared to those consuming the least (174mg or less daily) (2)
Magnesium and Sleep
Magnesium may play a crucial role in regulating sleep:
A double-blind, placebo-controlled study of elderly individuals with insomnia found that magnesium supplementation (500mg daily of magnesium oxide) for eight weeks significantly improved subjective measures of insomnia, including sleep efficiency, sleep time, and early morning awakening (3)
Magnesium, Stress, and Anxiety
Magnesium deficiency has been linked to increased susceptibility to stress, while supplementation may help alleviate stress and anxiety:
A systematic review of 18 studies found that magnesium supplementation may have a beneficial effect on subjective anxiety in vulnerable populations with mild to moderate anxiety. (4)
Magnesium and Athletic Performance
Magnesium plays a crucial role in energy production and muscle function, potentially enhancing athletic performance:
A study of male athletes found that taking 390mg of magnesium daily for 25 days led to improvements in peak oxygen uptake and total work output during exercise.(5)
Another study in triathletes showed that magnesium supplementation (360mg/day) for 4 weeks reduced the stress response to exercise, as measured by lower cortisol levels and reduced need for oxygen during physical activity. (6)
Optimising Your Magnesium Intake
Given magnesium's wide-ranging benefits, ensuring adequate intake is crucial for overall health and performance. Here are some strategies:
Diversify Your Diet: Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your meals.
Consider Supplementation: Our Naru Revive contains magnesium malate, a highly bioavailable form of magnesium.
Monitor Stress Levels: Chronic stress can deplete magnesium stores, so incorporate stress-reduction techniques into your routine.
Remember, optimising your magnesium levels is not just about avoiding deficiency—it's about unlocking your body's full potential for energy production, cognitive function, and athletic performance.
Thanks for reading
Dave & Josh
References:
Welland, D. (2022). Higher magnesium intake associated with larger brain volume. FoundMyFitness.
Welland, D. (2022). Higher magnesium intake associated with reduced risk of dementia. FoundMyFitness.
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences.
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients.
Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition.
Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular Drugs and Therapy.
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