A nutritionist has sounded the alarm after research revealed that millions of Brits are not getting enough of a crucial mineral that aids in disease prevention and is beneficial for the nervous system, bones, teeth, and muscles. Dr Pamela Mason stated that it’s easily obtained through food and can also be taken as a supplement.
Dr Mason, an advisor to ADACT Medical – an authority in analysis, testing, compliance, regulatory and latest research across various health-related fields including vitamin, mineral and botanical supplements – said: “The mineral magnesium is needed for the formation of more than 300 enzymes in the body, which release energy from food. Magnesium is also vital for the nervous system, muscle movement, healthy bones and teeth, electrolyte balance and protein synthesis.
“So, it’s extremely worrying to see the results of the UK National Diet and Nutrition Survey which shows that many people have very low intakes of magnesium. A total of 40% of 11 to 18 year olds, 12% of 19 to 64 year olds and 13% of over-65s have magnesium intakes below the Lower Reference Nutrient Intake (LRNI). The LRNI is the amount of a nutrient that is enough for only a small number of people in a group who have low requirements. Most people need more than this amount.”
For women across the age ranges above, the figures were 47%, 11% and 11% respectively.
Dr Mason has highlighted the importance of magnesium for overall health, citing a South Australian study that links it to reduced DNA damage risk. “Magnesium is already so vital for good health, but a recent study from South Australia has shown that it could even help to reduce the risk of DNA (genetic) damage,” she explained.
The University of South Australia’s research found a correlation between low magnesium levels and high homocysteine, an amino acid harmful to genes. Dr Mason said: “The researchers say that this amino acid damages the body’s genes, making people more susceptible to Alzheimer’s and Parkinson’s disease, gastrointestinal diseases, a range of cancers and diabetes. This means there is now even more reason to ensure that everyone is getting enough magnesium into their body.”
How to get more magnesium
On how much magnesium is needed and the best sources, Dr Mason advised: “The NHS says that men aged 19 to 64 need 300 mg of magnesium per day whilst women aged 19 to 64 need 270 mg of magnesium per day. There is an abundance of foods that contain magnesium, which can help to hit these daily targets. Magnesium-rich foods include leafy green vegetables such as spinach and kale, wholegrains, beans, beef, chicken, nuts, seeds and even high cocoa dark chocolate.”
She also mentioned that while most people can get sufficient magnesium through diet, some may need supplements: “Most people should be able to get enough magnesium from food, but restricted or unbalanced diets may require supplementation to bridge the gap. Underlying health conditions or medications may also mean magnesium absorption is poor, and again a supplement such as a multivitamin and multimineral containing magnesium could help here.”
