Magnesium – essential to supplement

Magnesium plays an important role in health, disease prevention, and possibly in boosting athletic performance. Because South Africa has many regions where the magnesium content of the soil and drinking water is very low, experts believe there are many people in our country who either suffer from a sub-clinical, or an outright magnesium deficiency.

Functions in the human body
Magnesium is another one of those co-factors (like copper), which help enzymes in the human body function properly.

In particular magnesium helps to activate enzymes that split and transfer phosphate groups which are involved in the production of a substance called ATP (adenine triphosphate). ATP is one of the most important compounds in the body’s energy arsenal and a lack of magnesium can lead to inefficient energy production. This is probably why athletes can benefit from increasing their magnesium intake.

Factors that interfere with absorption
Magnesium is not fully absorbed by the human body. Only about one third of the magnesium we eat, is absorbed, which is why human beings are prone to developing deficiencies.

The combination of poor magnesium absorption and low magnesium levels in the soil, water and local foods, all contribute to such deficiencies.

Increased excretion
Our bodies can also lose large amounts of magnesium through the kidneys. People who take diuretics or drink too much alcohol and caffeine which increase urine excretion, are exposed to potential magnesium deficiency. Diabetics who have to use insulin also tend to excrete more magnesium via the kidneys and are at risk of magnesium deficiency.

Any condition that increases magnesium loss through the kidneys or bowels, such as prolonged bouts of diarrhoea, kidney disease, and epilepsy, can cause magnesium deficiency.

Symptoms of magnesium deficiency
The following symptoms are indicative of magnesium deficiency:

• Nerve and muscle spasms, twitching, tremors, muscle weakness, jerkiness, leg and foot cramps, shaking hands, poor muscle control,
• Irregular pulse,
• Insomnia,
• Tiredness,
• Convulsions (only occur when the magnesium content of the body is totally depleted)

How much magnesium do we need?
The Recommended Dietary Allowance is 400 mg of magnesium a day for adult men and women. Research in the USA has shown that few people manage to obtain 400 mg a day from their diet unless they eat large quantities of fruit, vegetables, nuts and unprocessed grains.

Food sources of magnesium
The magnesium content of plant foods is influenced by the magnesium content of the soil and water in the area where the plants are grown. Because the soil and water in many areas of South Africa is known to be deficient in magnesium, some of our plant foods probably also lack magnesium.

Generally speaking, the best dietary sources of magnesium are green leafy vegetables, unrefined cereals, fresh fruit, nuts, and legumes, such as beans, peas and lentils.

Magnesium supplements?
It is a wise decision for South Africans to take a magnesium supplement in view of the lack of this mineral in our soils and water supplies.

Of course if you live in an area where the water is very hard, and the hardness is known to be due to magnesium, you won’t need such supplements.

Anyone who is chronically tired, suffers from leg and foot cramps, exercises a great deal, has irregular heart beats, takes diuretics, indulges excessively in alcohol, or caffeine (tea, coffee, cola drinks), or uses insulin, should consider taking a magnesium supplement.

A word of warning
Magnesium salts can cause diarrhoea. After all, magnesium sulphate, or “Engelse sout” as it is called locally, has been used for centuries as a potent laxative. If you do take a magnesium supplement and find that it causes diarrhoea, try decreasing the dose, or switch to a product that contains magnesium in a form that does not stimulate the bowels, e.g. magnesium aspartate.

People who take so-called ACE-inhibitors for the treatment of high blood pressure should not take magnesium supplements. ACE-inhibitor medications tend to concentrate magnesium in the body and by taking additional magnesium you could develop problems. Discuss taking magnesium supplements with your doctor if you are in any doubt. - (Dr I.V. van Heerden, DietDoc)

Any questions? Ask DietDoc