Magnesium—and how to make sure you're getting enough—is a hot topic these days. But how do you know if you have a magnesium deficiency, and what are some habits that may be depleting your body's stores of this essential vitamin without you even realizing it?
We already know that magnesium is a very important mineral, as it is involved in more than 300 functions of the body. And most of us may not be getting enough—even if a blood test shows we are fine.
“When you have a blood test, they measure the levels of magnesium in the blood, but we now know that 99% of magnesium is found inside the cells and only 1% in the blood,” Belén Acero, a pharmacist specializing in nutrition at Farmacia Avenida de América, tells Vogue Spain. “Therefore, while you may have adequate magnesium according to the blood test, your intracellular magnesium may still be low. And that is what is really important.”
For all these reasons, taking magnesium supplements has become popular although it is always advisable to consult a doctor before starting a vitamin regimen. It's also good to know what daily habits affect magnesium levels, without us even realizing it.
Here are some common habits that can cause a magnesium deficiency, and what you can do to mitigate their effects.
#1: Sweating and exercise
It's a paradox. Magnesium helps with muscle relaxation, Dr. Isabel Viña, the medical-scientific director of IVB Wellness Lab, tells Vogue Spain. Precisely for this reason, according rheumatologist Lourdes Villalobos, low levels of the vitamin can cause cramps, fatigue and a feeling of weakness.
However, sports exercise and sweating can deplete the body's magnesium levels, María José Alonso, an associate professor of health sciences at the Open University of Catalonia, tells Vogue Spain. So while you may be strengthening your muscles through exercise, you may be hindering their ability to relax by not addressing the magnesium deficiency the exercise creates. Don't worry though, there's an easy fix. Experts suggest replenishing the vitamin after sports practice, either by taking supplements or sports drinks.
#2: Eating too much processed foods and refined sugar
Our bodies do not produce magnesium, so it is essential to provide it through diet and good habits. However, says Viña, “it is estimated that between 40 and 60% of the Western population does not consume the right amount of magnesium.”
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