Why is everyone talking about magnesium?
It’s been dubbed the ‘mineral of the moment’, with thousands of social media posts using the hashtag #magnesium since the start of the year. But how important is it for your health? And how can you make sure you’re getting enough? By Jessica Bradley What food is magnesium found in? Leafy green vegetables are a good source of magnesium because it is found in chlorophyll, which is the green pigment in plants. Unrefined grains, nuts and seeds are also good sources, as well as some fish, especially mackerel. Meats and milk also contain some levels of magnesium, but not as high. One analysis shows high levels of magnesium can be found in Brazil nuts, oat bran, brown medium grain rice, cashews, mackerel, spinach, almonds and Swiss chard. Another study says chia seeds and pumpkin seeds are also extremely magnesium-rich. You’re probably reaching the recommended daily amount if you’re eating a daily portion of unsalted nuts or wholegrains and eat a variety of fruit, green vegetables and legumes, says Rebecca McManamon, consultant dietitian and British Dietetic Association spokesperson. “If these are not foods you eat regularly, you may be at a higher risk of not getting enough magnesium,” she says. Related stories Which vital nutrient are nearly a third of us not getting enough of?How important is diet for a healthy immune system?Calculator: Are you getting all the nutrients you need? Which vital nutrient are nearly a third of us not getting enough of? How important is diet for a healthy immune system? Calculator: Are you getting all the nutrients you need? With chia seeds, wholegrain oats and nuts, this delicious breakfast dish, figgy date and nut oats, is rich in magnesium Health benefits linked to magnesium Getting enough magnesium has been linked to numerous health benefits, these include: Brain health Magnesium is involved in regulating our metabolism and in the healthy functioning of tissues in the brain. One study followed more than 6,000 women over the age of 65 for more than 20 years and found there was a link between levels of magnesium through both diet and supplements and lower risk of developing mild cognitive impairment. Mental health Magnesium may play a role in improving symptoms of anxiety and mild to moderate depression, according to research. “Magnesium has a critical role in the regulation of a central receptor known to be involved in mental health (stress, anxiety, mood/depression),” says Dye. “Several reviews have shown a potential interest in magnesium supplementation in these conditions.” Dye found, in her own review of evidence looking at the relationship between magnesium and mental health, that four out of eight studies showed positive effects on anxiety. However, the general quality of existing evidence is poor and she says well-designed trials are needed to further confirm the benefits of magnesium supplementation. Sleep There are many ways our eating habits can affect our sleep – and magnesium may be one part of the puzzle. One 2022 review of studies concluded there’s evidence to suggest getting enough magnesium is related to better sleep quality – but this effect has been found in population studies, which can’t fully separate cause from effect. Metabolic syndrome Metabolic syndrome refers to a group of health problems that increase your risk of developing type 2 diabetes or conditions affecting your heart. One analysis of more than 9,000 men found those with the highest intake of magnesium were a third less at risk of metabolic syndrome than those who had the lowest intake. Heart health There’s some evidence to suggest maintaining a good level of magnesium has heart benefits. One review of evidence, for example, found those with higher intakes of magnesium had an 8% lower chance of developing high blood pressure than those with the lowest intakes. An analysis of 90,000 female nurses over almost 30 years revealed those with the highest intake of magnesium had a 39% lower risk of having a heart attack compared to those with the lowest.Another review of evidence found getting enough magnesium can lower the risk of developing heart disease. Bone health Magnesium has also been found to have benefits for our bone health. Numerous population studies have found links between magnesium intake and bone mineral density, since magnesium is involved in bone formation. Could you have a magnesium deficiency? Magnesium deficiency is often very difficult to detect, says Louise Dye, professor of nutrition and behaviour in the University of Leeds. Surveys conducted in different countries have consistently shown the general population has a substantial inadequate intake of magnesium from food - particularly young adults, those over 70 years old and women - partly because of changes in farming practices and the western diet, Dye says. “Over the past 60 years, intensive farming practices have caused a significant depletion of the mineral content of the soil, including a decrease in magnesium of up to 30%,” she says. “Additionally, western diets typically have a greater proportion of processed food, where numerous products are mostly refined, with magnesium being depleted by up to 80–90% in the process. “Factors and behaviours associated with the western lifestyle, including intense sport and physical activity, poor sleep quality and quantity and psychological stress, can also induce magnesium loss.” she says. Magnesium deficiency is linked to health conditions, including gastrointestinal diseases, type 2 diabetes, alcohol dependence, kidney failure and genetic disorders. This is partly because magnesium deficiency contributes to a lower-level inflammation in the body, which is a common denominator among many diseases. How can I make sure I’m getting enough magnesium in my diet? Most of the research studying the link between magnesium intake and health benefits involves supplements, rather than magnesium intake through food. However, Dye says, magnesium supplements shouldn’t be used in place of diet and it shouldn’t be seen as a ‘miracle’ molecule capable of solving everything. If you have concerns about your health, you should visit your doctor, rather than just turn to vitamins or minerals. Consuming more than 400mg magnesium per day could cause diarrhoea says the NHS. If you don’t want to rely on supplements it’s easy to make sure you’re getting enough magnesium in your diet, experts say. And aiming to get enough magnesium through your diet will also bring about many more health benefits, since it’s found in whole foods. Nuts and seeds are the highest sources of magnesium per portion and a lot of other everyday foods will help too, says McManamon. “Having a handful of nuts a day is a great idea for not just magnesium, but to give us fibre, protein and healthy fats and some nuts give additional selenium and zinc,” she says. With tinned black beans and plenty of veg, this loaded sweet potato dish is nutrient-rich “Tinned black beans are a budget- and store cupboard-friendly source of magnesium and can go in meals like soups, curries, chilli and tacos, while giving us fibre, protein and polyphenols. “Getting a rainbow of fruit and vegetables, especially green leafy veg like spinach will help towards your magnesium intake too,” McMannon finishes. Magnesium-rich recipes Smoked mackerel pâtéSpinach and ricotta pastaNut roastSaag alooGreek-style beans Smoked mackerel pâté Spinach and ricotta pasta Nut roast Saag aloo Greek-style beans Originally published April 2024