1. A source of magnesium. Both bottled mineral water and tap water can be sources of magnesium. This nutrient plays essential roles in regulating blood pressure, blood glucose levels, and nerve function.
Too much water does not cause minerals to be flushed out, but it causes blood to become dilute, meaning mineral concentrations will decrease. During long, intense workouts, drinking beverages with extra minerals or electrolytes can help improve performance.
Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L) [8]. Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].
A mineral water is considered as source of magnesium only if it has a magnesium content of at least 50 mg per litre. The exact amount must be stated on the bottle label. Gerolsteiner Sparkling Mineral Water contains more magnesium than most mineral waters with 108 mg per litre.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
High-dose supplements can lead to diarrhea, nausea, and cramping in some people. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Severe hypermagnesemia (levels greater than 12 mg/dL) can lead to cardiovascular complications (hypotension, and arrhythmias) and neurological disorder (confusion and lethargy). Higher values of serum magnesium (exceeding 15 mg/dL) can induce cardiorespiratory arrest and coma.
If your magnesium is low because you aren't getting enough magnesium in your diet, try to eat more of the following foods that have lots of magnesium: Nuts and nut butters — especially almonds, peanuts, and cashews. Spinach. Grains, like rice and whole-wheat breads and cereals.
Diseases causing malabsorption such as celiac disease and inflammatory bowel disease. Gastric bypass surgery. Hereditary syndromes causing poor absorption of magnesium (primary intestinal hypomagnesemia). Medications which can cause interference with magnesium absorption (proton pump inhibitors such as omeprazole).
The kidneys are crucial in magnesium homeostasis [18, 49–51] as serum magnesium concentration is primarily controlled by its excretion in urine [7].
So, the best way for magnesium to absorb is through a highly absorbable supplement form. There's a lot of research out there about magnesium. But there isn't as much research out there about the proper form to take. There was a popular study done on magnesium oxide, and that only showed a 4% absorption rate.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body. This includes the physical and chemical processes in the body that convert or use energy (metabolism).
One study shows that 68% of Americans are magnesium deficient (www.usda.gov). The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
A serum magnesium test measures the level of magnesium in the blood. Blood is drawn from a vein (venipuncture), usually from the inside of the elbow or the back of the hand. A needle is inserted into the vein, and the blood is collected in an air-tight vial or a syringe.
If your results show you have a higher than normal amount of magnesium, it may be a sign of: Addison disease, a disorder of the adrenal glands. Kidney disease. Dehydration, the loss of too much bodily fluids.