A nutritionist has issued a warning after research found that millions of Brits aren’t getting enough of a key mineral that helps fight off diseases and is good for the nervous system, bones, teeth and muscles. Dr Pamela Mason said it was easy to get via food and could also be taken via a supplement.
Dr Mason, advisor to ADACT Medical – an authority in analysis, testing and compliance, regulatory and latest research across a range of health-related fields including vitamin, mineral and botanical supplements – said: “The mineral magnesium is needed for the formation of more than 300 enzymes in the body, which release energy from food. Magnesium is also vital for the nervous system, muscle movement, healthy bones and teeth, electrolyte balance and protein synthesis.
“So, it’s extremely worrying to see the results of the UK National Diet and Nutrition Survey which shows that many people have very low intakes of magnesium. A total of 40% of 11 to 18-year-olds, 12% of 19 to 64-year-olds and 13% of over-65s have magnesium intakes below the Lower Reference Nutrient Intake (LRNI). The LRNI is the amount of a nutrient that is enough for only a small number of people in a group who have low requirements. Most people need more than this amount.”
For women across the age ranges above, the figures were 47%, 11% and 11% respectively.
Dr Mason added: “Magnesium is already so vital for good health, but a recent study from South Australia has shown that it could even help to reduce the risk of DNA (genetic) damage. Scientists from the University of South Australia measured blood samples from 172 middle-aged adults, finding a strong link between low magnesium levels and high amounts of the genotoxic amino acid homocysteine.
“The researchers say that this amino acid damages the body’s genes, making people more susceptible to Alzheimer’s and Parkinson’s disease, gastrointestinal diseases, a range of cancers and diabetes. This means there is now even more reason to ensure that everyone is getting enough magnesium into their body.”
How much magnesium is needed and how to get it
Dr Mason said: “The NHS says that men aged 19 to 64 need 300 mg of magnesium per day whilst women aged 19 to 64 need 270 mg of magnesium per day. There is an abundance of foods that contain magnesium, which can help to hit these daily targets. Magnesium-rich foods include leafy green vegetables such as spinach and kale, wholegrains, beans, beef, chicken, nuts, seeds and even high cocoa dark chocolate.
“Most people should be able to get enough magnesium from food, but restricted or unbalanced diets may require supplementation to bridge the gap. Underlying health conditions or medications may also mean magnesium absorption is poor, and again a supplement such as a multivitamin and multimineral containing magnesium could help here.”