Magnesium: A Deep Dive into This Essential Mineral

Magnesium is an essential mineral that plays a pivotal role in overall health. While magnesium is found in a wide variety of foods, statistics show close to 50% of the U.S. population consumes less than their estimated average requirement.

Getting enough magnesium through diet and supplements as needed is key, but it’s even more essential to ensure it is properly absorbed. Some people are not able to absorb magnesium as well as they should, such as those with type 2 diabetes or who are taking certain medications.

Not to worry. We will explore all things magnesium and guide how you can ensure your body is soaking up enough of it.

The Importance of Magnesium

Magnesium is a significant player in over 300 enzyme reactions in the body. It’s necessary for important enzymes involved in making proteins, proper nerve and muscle function, and plays a critical role in supporting blood sugar and blood pressure levels.†

Therefore, regularly including magnesium food sources in your diet and incorporating whole food-based supplements as needed can support your everyday health and body functions.

Factors Affecting Magnesium Absorption

In addition to the factors noted above, such as a diagnosis of type 2 diabetes or the use of certain medications, other aspects can influence how well the body absorbs magnesium. These include magnesium binders in food, other minerals, gut health, and medications.

Magnesium binders

Magnesium is naturally found in various foods, such as green leafy veggies, nuts, seeds, cereals, and whole grains. However, the presence of fiber and other ingredients, such as phytates and tannins, can bind magnesium in the body. This renders magnesium less available for absorption and use.

Competing minerals

Other minerals, such as calcium, are absorbed through the same pathway as magnesium and can compete for absorption. Taking a highly absorbable form of magnesium, such as magnesium citrate, and taking calcium and magnesium at different times of day may help improve absorption.

According to older research, high-dose zinc supplements may also interfere with magnesium absorption. However, much of the research on this needs to be updated.

Gut health

The overall state of your digestive tract can also play a role in magnesium absorption. Conditions such as inflammatory bowel disease can decrease magnesium absorption and necessitate a higher mineral intake.

Medications

As mentioned, certain medications, such as protein pump inhibitors and diuretics, can interfere with magnesium absorption. If you are taking any of these or other prescription medications, ask your doctor to check your magnesium levels.

Enhancing Magnesium Absorption

Here are a few things you can do to increase your magnesium-absorbing ability.

Take care of your gut

A healthy gut environment facilitates proper nutrient absorption, including magnesium. Follow a fiber-rich diet with plenty of fruits, vegetables, and whole grains. Getting a daily dose of probiotics from fermented foods like yogurt, kimchi, and kefir also assists in this manner.

Soak and sprout your grains

Soaking and then sprouting your grains for at least a few days can help reduce levels of phytates, making magnesium more readily available for absorption.

Supplement wisely

If your doctor recommends a magnesium supplement, choosing more bioavailable sources like magnesium citrate and magnesium glycinate are optimal. This form of magnesium is easier on the stomach than other forms like magnesium oxide and has been shown to have superior absorption.

Magnesium: Final Words

Magnesium is a powerhouse mineral essential for many bodily functions, and supporting optimal absorption is key. Focusing on dietary sources and choosing bioavailable magnesium sources in supplements can optimize magnesium absorption and pave the way to better health. 

References:

1. USDA, Agricultural Research Service, 2019. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2013-2016

2. National Institutes of Health. Magnesium. Updated June 2,2022. Accessed December 12, 2023. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

3. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018;2018:9041694. Published 2018 Apr 16. doi:10.1155/2018/9041694

4. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740

5. Dai Q, Shrubsole MJ, Ness RM, et al. The relation of magnesium and calcium intakes and a genetic polymorphism in the magnesium transporter to colorectal neoplasia risk. Am J Clin Nutr. 2007;86(3):743-751. doi:10.1093/ajcn/86.3.743

6. Spencer, H et al. “Inhibitory effects of zinc on magnesium balance and magnesium absorption in man.” Journal of the American College of Nutrition 13,5 (1994): 479-84. doi:10.1080/07315724.1994.10718438

7. Cleveland Clinic. Hypomagnesemia. Last reviewd 6/4/2022. Accessed 12/12/2023. https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia

8. Rowland I, Gibson G, Heinken A, et al. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr. 2018;57(1):1-24. doi:10.1007/s00394-017-1445-8

9. Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015;52(2):676-684. doi:10.1007/s13197-013-0978-y

10. Kappeler, D., Heimbeck, I., Herpich, C. et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr 3, 7 (2017). https://doi.org/10.1186/s40795-016-0121-3