Magnesium
Magnesium is a mineral at work in more than three hundred enzyme reactions, from producing energy to muscle and nerve function. Wholegrains, nuts and leafy greens are its main sources.
| Type | Mineral (macromineral) |
|---|---|
| Main roles |
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| Sources |
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| Deficiency note | Inadequate intake is associated with muscle cramps and fatigue; because those symptoms can have many causes, the assessment should be left to a doctor. |
| Caution | High-dose supplements can cause diarrhoea and are risky for people with kidney problems; a doctor should be consulted before use. |
The mineral that works quietly
Magnesium is often left in the shadow of calcium and iron; yet it is involved in more than three hundred enzyme reactions, including energy production, the contraction and relaxation of muscle, nerve conduction, the regulation of blood sugar and the structure of bone. More than half of the body's magnesium is in the bones, and the rest works in muscle and soft tissue.
Where is it found, and why has intake fallen?
Pumpkin seeds, almonds, walnuts, wholegrains, dried pulses, spinach and dark chocolate are among the rich sources. Because magnesium is concentrated in the bran and germ of the grain, intake can fall in a pattern of eating dominated by refined flour products. Bringing wholegrains, pulses and nuts to the table more often is the most natural way to raise it.
The supplement trend and the facts
Magnesium supplements have grown popular in recent years under the headings of sleep and stress; but research findings are mixed, and benefit is seen most in people whose intake is genuinely inadequate. High-dose magnesium supplements can cause diarrhoea, and in people whose kidney function is reduced they carry a risk of accumulation and call for particular care. Requirements vary with age and circumstances; if a supplement is being considered, consulting a doctor is the right step.
Related terms: Calcium, Zinc, Almonds, Rolled Oats