Magnesium is a cofactor, a substance whose presence is essential for many enzymatic reactions inside the cells of our body.

Important functions of magnesium include

1. Role in Neurological function
2. Hormone secretion including stress hormones
3. Heart function
4. Muscular contraction
5. BP regulation
6. Blood sugar control
7. Energy production
8. Bone health
9. Protein & DNA synthesis

According to many studies, low magnesium in the body is associated with

1. Increased risk of cardiovascular disease
2. Metabolic syndrome
3. Diabetes Miletus
4. Chronic stress

Chronic stress: Magnesium is severely depleted. It is required for insulin binding to receptors and its secretion, however; its deficiency in chronic stress leads to impaired binding of insulin to receptors which affects blood glucose levels & leads to type 2 diabetes, obesity & metabolic syndrome.

Daily intake of magnesium has fallen from 600mg/day during hunter-gatherer period to 4mg/day in the 21^st century, which is affecting our health.

Sources: Nuts, seeds, grains, legumes, leafy green vegetables specially spinach, fish, chicken & beef. Foods highest in magnesium density are seeds of pumpkin, chia seeds, almonds, flax seeds, cashew nuts, lentils & black beans.

Magnesium is richest in plants than animals, however; the availability of magnesium to the body from the plant food source is very low. Plants contains phytates and oxalates. These compounds bind to minerals and prevent their absorption. Let’s first look at phytates, phytates are storage for phosphorus in plant seeds, legumes, nuts & grains. These phytates get degraded when the food containing

them is soaked in water overnight or at least half an hour before consuming. Soaking of food leaves magnesium contained with them free for absorption in gut microbiota. Secondly, the oxalates present in the food can be reduced by steaming & boiling the food, in turn the magnesium is set free for absorption.

Overall, the magnesium consumption should be increased by considering all the facts about phytates, oxalates, gut microbiota. Key to this to consume variety of food of both plant and animal origin, eating less processed food which contain lower magnesium and   adapting lifestyle modifications to reduce stress.

By Dr Anita Teli
MBBS MD,PGDCND,ACME, Assistant Professor
J N Medical College
Belagavi, Karnataka, India