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Magnesium plays a vital role in the maintenance of normal cellular and organ function. Red blood cell, or RBC, magnesium helps provide deeper insight into magnesium status. (source)
Low red blood cell magnesium levels can be attributed to both physiological and nutritional factors. Physiologically, insufficient magnesium absorption in the intestines or increased excretion by the kidneys can lead to lower levels. Nutritionally, a diet lacking in magnesium-rich foods like leafy greens, nuts, and whole grains can contribute to deficiency. (source, source)
Prioritize 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 magnesium excretion. 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) 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.
High red blood cell magnesium levels can stem from both physiological and nutritional factors. Physiologically, efficient absorption and utilization of magnesium by the body, which are primarily regulated by the kidneys and gastrointestinal tract, can contribute to elevated levels. Nutritionally, consuming magnesium-rich foods like leafy greens, nuts, and seeds, alongside adequate hydration, can support healthy magnesium levels and overall wellness. (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.
