SARAH DI LORENZO: What is magnesium deficiency and why do 80 per cent of Aussies lack this essential mineral?

Magnesium deficiency in Australia is at crisis point with up to 80 per cent of the population deficient.

There are a few reasons why magnesium deficiency is so common.

First, you can look at the Western diet, it is very low in magnesium. Processed foods, fats, refined carbohydrates and sugar are all completely devoid of magnesium.

But we can also look at the low magnesium content in the foods we eat because of the diminishing magnesium levels in Australian soils.

Magnesium is just one of six vital macronutrients for crop health.

Most Australians currently get 75 per cent of their magnesium from cereals so Australian farmers also need to seriously consider how to increase the magnesium content in their grain.

So what actually is magnesium and why is it so important?

Well, magnesium is a mineral we need for the structure, growth and maintenance of bone as well as healthy muscles, nerves and blood sugar levels.

In the stomach, magnesium helps neutralise stomach acid and helps keep us regular by moving stool through the bowel.

Magnesium also helps us feel relaxed, can help us sleep well and is often referred to as nature’s chilling mineral.

Other causes of magnesium deficiency can include digestive problems such as Crohn’s disease or regular vomiting and/or diarrhoea.

Long-term use of medicines for reflux or diuretics and alcoholism can lead to magnesium deficiency.

People with a poor diet, as mentioned, who have kidney problems and type 2 diabetes are often magnesium deficient.

On the other hand, people who over-exercise can be magnesium deficient, this is because strenuous exercise can increase sweat and urinary loss increasing the need for magnesium by up to 20 per cent.

Looking at the symptoms of magnesium deficiency you will understand why it is so important.

Have you ever experienced restless legs, cramps or twitches, well these are all signs, in the worst-case scenario deficiency can lead to convulsions or seizures.

Mental health conditions are linked to magnesium deficiency, and apathy which is a mental numbness is linked to low magnesium levels as well as increased depression and anxiety.

See your doctor before changing your medication regime.

Osteoporosis is where the bones are porous and weak leading to fractures and falls.

Calcium is a building block for bones and magnesium deficiency lowers the blood levels of calcium.

Muscles feeling weak and feeling mentally and physically exhausted are linked to low magnesium.

High blood pressure is usually linked to stress and obesity but magnesium deficiency can increase blood pressure usually linked to the diet being poor.

Research shows people with asthma have magnesium deficiency but its role in the development of asthma is not yet fully understood.

Heart arrhythmia or an irregular heartbeat is an effect of magnesium deficiency and people can often feel heart palpitations or even more serious impacting heart health.

So how can you know if you have magnesium deficiency, well you can visit the doctor and get a blood test or urine test.

To make sure you are getting enough magnesium in your diet, the best foods to include are nuts and seeds, whole grains, beans and leafy green vegetables.

Think of foods high in fibre — make sure broccoli and leafy greens are a mainstay on your weekly shopping list.

Snacking daily on nuts and if you feel you are craving chocolate then grab some dark chocolate 70 per cent and above.

Other sources of magnesium include dairy products, meat, pumpkin seeds, chia seeds, spinach, almonds, cashews, black beans, edamame, brown rice, salmon, avocado and coffee.

The evidence-based health benefits of a diet rich in magnesium include a healthy heart, reduction in medication, good mood, better exercise performance, anti-inflammatory, blood sugar regulation, anti-depressant, better sleep, reduced PMS, reduced anxiety, bone health, energy creation, gene maintenance, protein formation, healthy muscle movements, and nervous system regulation.

Magnesium is essential for maintaining good health and plays a key role in everything. So start your day with a magnesium-rich smoothie, snack on nuts and seeds, have a big salad with some avocado and salmon and you’re on your way to having a magnesium-rich diet.