Some commonly used pesticides can bind and immobilise certain minerals, potentially decreasing the amount of magnesium in the soil and, therefore, also some crops, as discussed in this article on reduced nutrient concentrations in soybeans.The cooking and boiling of produce results in a significant decline of the food's Magnesium content. For example, the process involved in refined grains removes >80% of the magnesium and refining sugar removes all of the Magnesium. The procedures used to do this can remove the portions of the plants that often have the highest magnesium content. Why is there insufficient Magnesium in your diet? Reduced Magnesium due to processingįood processing is any method used to turn fresh foods into food products. It is this deficiency that is contributing to issues with many health conditions as described in the scientific paper, “ The Importance of Magnesium in Clinical Healthcare”. There is increasing evidence that nearly two-thirds of the population in the western world are not getting enough magnesium from their diet.
The guidelines for Magnesium intake can be found in the Government Dietary Recommendations (2016) on the government’s website.įor adults (18+), the recommended daily intake for magnesium is 300 mg for men and 270 mg for women. Excessive calcium can lead to kidney stones, arteriosclerosis, dementia, asthma and decreased glucose uptake. Magnesium is needed for smooth muscle contraction and excessive calcium can interfere with this. Too much calcium relative to magnesium can result in constipation. Calcium and magnesium intakes can influence each other’s absorption. The modern diet contains calcium and magnesium in the ratio of between 5:1 and 15: 1 compared to the “cave man” diet of 1:1. These scientists concluded in the paper “ The human “mangnesome”: detecting magnesium binding sites on human proteins” that “Presently we can annotate some 5% of the human genome as inheriting the capability of binding Magnesium ions.”ĭietary sources of Magnesium include nuts, whole grains, such as brown rice and grain products, fish, seafood, several vegetables, legumes, and berries. Scientists discovered ‘Magnesome’, a protein encoding gene incorporating Magnesium, suggesting that the levels of Magnesium in the body may epigenetically alter the expression and behaviour of some of the proteins in our bodies, so altering the expression of health or disease of tissues. Magnesium is also crucial in the production of energy as it is a part of the Mg-ATPase complex and is essential for oxidative phosphorylation. Magnesium is an essential element required by the body as it takes part in over 300 enzymatic reactions and is necessary for the biochemical functioning of numerous metabolic pathways such as protein synthesis, muscle contraction, blood glucose control, blood pressure regulation and nerve function. Magnesium homeostasis is largely controlled by the kidneys. In cases of lower magnesium levels, more is absorbed in the gut and, when you have higher magnesium levels, less is absorbed.
Intestinal absorption is not directly proportional to magnesium intake but is dependent mainly on your magnesium status.
Of the total dietary magnesium consumed, only about 24–76% is absorbed in the gut and the rest is eliminated in the faeces, as explained in this paper on Magnesium Basics.
Magnesium is mostly absorbed in the small intestine and is dependent on the amount ingested. The blood (serum) contains only 1% Magnesium. In the body, approximately 60% of magnesium is stored in bones and 25% in muscle.
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It occurs as the free cation, a positively charged ion, Mg2+ in aqueous solutions or as the mineral part of compounds, including chlorides, carbonates and hydroxides. Magnesium is an alkaline earth metal and the fourth most common mineral in the human body.
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