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Magnesium is an electrolyte that plays a key role in a range of physiological processes, including cellular function and nerve conduction. Magnesium also supports psychological feelings of well-being. (source)
Low serum magnesium levels can stem from physiological factors affecting the kidneys' ability to regulate magnesium excretion and the intestines' absorption of this vital mineral. Nutritionally, inadequate intake of magnesium-rich foods and nutrients like vitamin D can also contribute to deficiencies. (source, source, source)
Eat magnesium-rich food: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Consume at least two servings of magnesium-rich foods per day.
One serving examples: Chia Seeds (2 tbs), Pumpkin Seeds (¼ cup), Almond (1 oz), Cashews (1 oz)
Avoid alcohol: Alcohol intake is associated with lower bodily stores of magnesium. (source) Alcohol acts as a diuretic, increasing the excretion of magnesium. Decreasing alcohol intake will aid in regulating magnesium concentrations in the body. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Perform breathwork and/or meditation: Breathwork has been shown to reduce markers of stress. (source) Stress is negatively associated with magnesium concentrations. When the body is under stress, it produces hormones like cortisol and utilizes magnesium at a higher-than-normal rate, thereby depleting blood magnesium levels. Meditation and breathwork have been shown to decrease the body’s stress response by activating the parasympathetic nervous system, which decreases stress hormones and regulates magnesium stores. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with magnesium: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Supplement with at least 200 mg of magnesium daily.
Elevated serum magnesium levels can result from physiological factors such as impaired kidney function, as the kidneys play a vital role in regulating magnesium levels in the body. Nutritionally, excessive intake of magnesium-rich foods or supplements can also lead to high serum magnesium levels. (source, source, source)
Limit magnesium-rich foods: Consumption of magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor and limit excess consumption of magnesium-rich foods, like dark chocolate, avocados, and nuts.
Avoid magnesium-based products: Laxative use has been shown to increase blood magnesium levels. (source) Magnesium is a primary ingredient in laxatives and consumption of magnesium increases magnesium concentrations in the body. (source, source) Recommendation: Monitor intake and magnesium concentration in products such as laxatives and antacids.
Avoid magnesium supplements: Supplementation with magnesium has been shown to increase serum magnesium levels. (source, source) Recommendation: Monitor excess magnesium intake and magnesium supplement concentrations.
