And extensive science shows how inadequate magnesium intake can worsen the risk for these issues by increasing uric acid levels . Essentially , magnesium plays a role in helping to support healthy uric acid levels in the body .
So , what is the call to action ? What should we be doing to ensure that we have adequate amounts of these critically important micronutrients in our bodies ?
Perhaps the biggest concern these days with reference to the widely pervasive deficiency of magnesium in Western cultures , is the relationship of low magnesium to metabolic issues . Metabolic issues like elevated blood sugar , elevated blood pressure , overweight , and obesity , are central players as it relates to our most threatening health issues globally . Low levels of magnesium are associated with an elevation of C-reactive protein , a blood marker for increased inflammation . Low magnesium levels can represent a threat to the health and functionality of so many areas in the human body .
In both pre-and post-menopausal women , a strong relationship has been seen between low blood levels of magnesium and low bone density . Further , in both men and women , higher levels of magnesium intake positively correlate with greater bone mineral density . The science behind this relationship may stem from the fact that when magnesium is low , there ’ s a reduced blood supply to the bones as well as increased inflammation , both of which can degrade bone tissue . Further , low magnesium can decrease vitamin D and this can also threaten bone health . In order for vitamin D to function properly in the human body , magnesium is required as an important cofactor for conversion of vitamin D into its active form . Deficiency in magnesium has been found in an astounding 84 % of postmenopausal women with diagnosed osteoporosis .
Perhaps one of the most intriguing developments in the science of magnesium has been its relatively newly discovered relationship with uric acid . In data from the National Health and Nutrition Examination Survey ( NHANES ) evaluating more than 25,000 adults , a strong correlation between lower levels of magnesium intake and elevation of serum uric acid were revealed . Elevation of uric acid has long been associated with increased risk for gout and kidney stones . But emerging research over the past 20 years clearly identifies elevated uric acid as having a central role in diverse metabolic issues including elevated blood sugar , overweight and obesity , elevated blood pressure , dyslipidemia , and elevated triglycerides .
First , it ’ s important to recognize that the NIH indicates that the required daily allowance for magnesium intake varies depending on age and gender . This table summarizes their recommendations : ( from Medical News Today ).
Age Male Female 1-3 years 80mg 80mg 4-8 years 130mg 130mg 9-13 years 240mg 240mg 14-18 years 410mg 360mg 19-30 years 400mg 310mg 31-50 years 420mg 320mg 50 + years 420mg 320mg
Next , ask your healthcare provider to check your blood to determine where you are as it relates to your magnesium level . By and large , a standard blood test for magnesium isn ’ t fully helpful since about 99 % of the magnesium in your blood actually resides within the red blood cell . The good news is that now doctors are able to check what is called a red blood cell or erythrocyte magnesium level which gives far more meaningful information .
Magnesium rich foods include almonds , spinach , roasted cashews , black beans , avocado , brown rice , and bananas . With that being said , these days many of our foods that were traditionally good sources of magnesium are now somewhat inadequate due to poor farming practices . And because getting enough magnesium from foods has become so challenging , it makes sense to consider adding a magnesium supplement to your regimen . https :// www . medicalnewstoday . com / articles / 286839 # sources