Magnesium For Gut Health: Method To Improve Your Digestion
The health of our gut is more important than what people might think~ it’s even referred to it as our second brain.
You might have heard eating fiber and yogurt promotes gut health, which is true. But there’s another key component that’s often overlooked- MAGNESIUM
In this article, I will explain the importance of magnesium for gut health and provide guidelines on incorporating it into your diet for maximum benefits.
Why Gut Health Is So Important?
Your gut is responsible for breaking foods down into smaller parts so nutrients and minerals can be absorbed into the bloodstream.
A healthy gut ensures efficient digestion and optimal absorption of essential nutrients, including vitamins, minerals, proteins, fats, and carbohydrates~ helping to nourish the body.
We have a community of human-friendly microorganisms living in the gut. They act as a barrier against harmful pathogens and help regulate immune responses. It protects you against infections, allergies, and autoimmune conditions.
Some studies suggest that your gut microbiome communicates with the brain, which influences your mental health and cognitive function.
So if imbalances in the gut microbiome start occurring it can lead to mental complications such as anxiety and depression.
Lastly…
The bacteria help in breaking down certain nutrients that are necessary for regulating metabolism and body weight. The irregular gut microbiome can increase your appetite, thus increasing your chance of gaining weight.
The Role of Magnesium For Gut Health
Magnesium is involved in numerous bodily functions and biochemical reactions that affect your digestive system.
Here are some key functions:
Relaxation of the Gastrointestinal Tract
One of the primary roles of magnesium in the gut is its ability to promote relaxation of the gastrointestinal (GL) tract.
This is due to magnesium acting as a natural muscle relaxant, therefore helping to calm and soothe the smooth muscles that line the GL tract.
The effect of this relaxation prevents spasms from occurring after eating and helps the foods travel through the digestive system smoothly.
So by maintaining proper muscle tone and relaxation, you can stop certain digestive issues from happening such as constipation.
Support for a Healthy Gut Microbiome
In our digestive tract, we have a community of necessary microorganisms.
It might feel weird thinking about these microorganisms wriggling around inside our body, however they are needed to break down certain foods like starch & fiber and also help absorb specific vitamins like K & B12.
Magnesium has been found to influence the growth and composition of gut bacteria.
Studies have shown that magnesium can selectively promote the growth of beneficial gut bacteria for example the species of Lactobacillus, while also suppressing the development of any harmful bacteria.
This helps maintain a healthy gut flora balance, which is crucial for proper digestion, immune function, and overall well-being.
Enzyme Activation for Digestion
Magnesium plays an important role in activating various digestive enzymes which break down food components.
Soon as food enters our mouth, magnesium activates the digestive enzymes starting from our salvia till the rest of the digestive tract journey.
These enzymes are responsible for breaking down macronutrients into smaller chunks that can be easily absorbed by the body.
If you consume insufficient amount of magnesium levels, the enzymes may not function optimally, leading to impaired digestion and nutrient absorption.
Food Sources Rich in Magnesium
Below is a list of different categories of foods and their magnesium content per 100g.
- Leafy Greens
- Spinach- 79 mg
- Swiss chard- 86 mg
- Kale- 33 mg
- Nuts and Seeds
- Almonds- 260 mg
- Pumpkin seeds- 262 mg
- Cashew- 292 mg
- Legumes
- Black beans- 171 mg
- Chickpeas- 115 mg
- Lentils- 122 mg
- Whole Grains
- Quinoa- 64 mg
- Brown rice- 43 mg
- Oats- 40 mg
- Fish
- Salmon- 27 mg
- Mackerel- 60 mg
- Halibut- 23 mg
- Fruits
- Avocado- 29 mg
- Bananas- 27 mg
- Blackberry- 20 mg
- Chocolate
- Dark chocolate (80% dark)- 195 mg
Vary Your Magnesium Sources
Remember to include a variety of magnesium-rich foods into the diet~ there are a few reasons why:
Just relying solely on one or a few magnesium-rich foods can increase your risk of being nutrient deficient in other areas. Therefore by including a variety of magnesium-rich foods, you will receive other essential nutrients that will also support your overall gut health.
For example consuming specific nutrients such as prebiotics from lentils and banana, promote the growth of various beneficial gut bacteria strains.
Do You Need Magnesium Supplements?
Most people won’t require any magnesium supplements, they can obtain the recommended dosage through a balanced diet.
Harvard University suggests 400-420 mg for male adults and 310- 320 mg for female adults.
Common people who might need magnesium supplements are:
- If you have undergone a blood test by a healthcare professional and the test shows you are deficient in it, then they may recommend magnesium supplements.
- If you are suffering from certain health conditions that can increase the risk of magnesium deficiency or affect magnesium absorption~ a few to name kidney disease, Crohn’s disease, diabetes, and celiac disease.
- If you follow a strict diet that limits your magnesium intake.
Different Types Of Magnesium Supplements
Magnesium supplements come in various types and have their own unique benefits. Here are some common types:
Magnesium Citrate– the magnesium is bound together with citric acid and it’s known for its ability to support bowel regularity and help relieve symptoms of constipation.
Magnesium Glycinate– this form is bound to the amino acid glycine, which may have a calming effect. It is commonly used to support sleep quality and manage symptoms related to stress and anxiety.
Magnesium Chloride– magnesium is bound together with chlorine molecules. Some individuals prefer using it topically to promote relaxation and soothe muscle tension.
Remember supplements should never replace foods. Try to obtain nutrients through whole food sources whenever possible.
Furthermore…
Always consult with a healthcare professional before taking supplements to determine if it’s suitable for your specific needs and won’t cause you any harm.
What Lifestyle Factors Affect Magnesium Absorption?
Consuming an adequate amount of magnesium is great, however there are different factors that can affect how well your body absorbs this mineral.
Chronic Stress
Your stress response system is primarily regulated by the hormone cortisol. If cortisol levels stay elevated, it can increase the excretion of magnesium through urine and reduce your overall magnesium levels in your body.
Being under stress activates the sympathetic nervous system (fight or flight response). This response directs most of your blood flow toward vital organs and away from your digestive system.
The problem with having reduced blood flow toward the gut is that less magnesium along with other nutrients will get absorbed by the body.
Now an absurd thing is…
Magnesium is included in stress response regulation. So the more you stress, the more your body drains your magnesium levels and the lower your levels get the more you stress out.
Do you see the absurd cycling forming here?
Solution:
It’s impossible to completely eliminate stress from life (if you know a way please contact me), however there are ways to reduce it.
Deep breathing exercises like yoga or meditation are great tools for calming down the mind and body.
Or even doing light physical activities such as taking some evening strolls by yourself to de-engage with everything can refresh & recharge your mind.
Alcohol Consumption
Alcohol is a diuretic, meaning that it increases the production of urine by inhibiting vasopressin hormone. Having this increase can result in higher excretion of magnesium through the kidney.
It can also disturb the lining of the gastrointestinal tract which can lead to inflammations. Damage to the intestinal wall can reduce their ability to absorb magnesium and other nutrients effectively.
Alcohol has an impact on various physiological processes such as oxidative stress, inflammations, and increased production of stress hormones, all of which require magnesium for regulation.
Having this increased demand can deplete existing magnesium stores and cause deficiencies.
Solution:
To minimize the adverse effects of alcohol it’s recommended to only drink up to 14 units per week.
To give you an idea, 14 units equal to 10 glasses of wine or 6 pints of beer.
Vitamin D
Vitamin D (sun vitamin) stimulates the production of a protein called calbindin~ this supports the body to absorb calcium which in turn helps absorb magnesium.
The relationship does not end there~ magnesium is required in the enzymatic reaction that converts vitamin D into its active metabolites which the body can use.
Therefore if there is an insufficient amount of vitamin D present, it can affect the level of your magnesium and vice versa.
Solution:
The easy solution is to bathe in the sun’s rays as much as possible throughout the day. Just 15-30 minutes is enough for most people, any longer than that can damage your skin.
But if it’s winter or you are from a country where the sun rarely shines (Like the UK) then aim to consume high vitamin D foods like salmon, egg yolks, yogurt, and fortified breakfast cereals.
What Are The Common Symptoms Of Magnesium Deficiency?
- Sleepiness
- Loss of appetite
- Shaking
- Low on energy
- Constipation
- Heart palpitations
- Headaches
- Muscle cramps
What Are The Common Symptoms Of Magnesium Overdose?
- Low blood pressure
- Urine retention
- Diarrhea
- Cramps
- Vomiting
- Confusion
- Muscle weakness
- Skin flushes
To avoid these symptom from occurring, stick to the recommended dosage of 400-420 mg for adult men and 310-320 mg for adult women per day.
Conclusion
Magnesium is a powerful mineral that plays a vital role in maintaining optimal gut health.
Your gut contributes to many aspects of your life, from the absorption of nutrients & minerals to fighting off infection to even regulating your emotions.
By including magnesium-rich foods into your diet you can support digestive processes, maintain regular bowel movements, and encourage a healthy gut microbiome.
You can reach your daily magnesium intake through just your diet, however if you think maybe you might need supplements, consult with your healthcare professional beforehand.
Remember to trust your gut feeling as it’s key to your overall well-being.
