Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the water supply low in the mineral, as well. Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
One study found that very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body [17].
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
When taken together, magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc does the job of allowing it to absorb magnesium more effectively. Taking magnesium alongside zinc is good for supporting your body to: process food and food supplements.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.
Magnesium assists your body in regulating zinc levels, but high intakes of zinc can be detrimental to magnesium absorption – only abnormally high doses (around 142 mg of zinc per day) will reduce magnesium absorption.
Research suggests that high dairy consumption may reduce magnesium levels in the body. Milk and cheese both contain high quantities of calcium which may block magnesium absorption in some people.
Hypokalemia and Hyperkalemia
Magnesium depletion typically occurs after diuretic use, sustained alcohol consumption, or diabetic ketoacidosis.
Too much table salt depletes magnesium even more than calcium, she explained. The researchers' warning that high calcium levels in urine leads to kidney stones indicates magnesium deficiency as well, because “magnesium treats kidney stones and people who are deficient in magnesium develop kidney stones.”
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium and vitamin D
One important function and benefit of vitamin D is that it helps the body absorb calcium, which in turn plays a part in how your body absorbs magnesium.
Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Although the functions of vitamin C and magnesium may not overlap like other nutrients, there's no harm in taking them simultaneously. With no known interactions, vitamin C and magnesium can safely be supplemented together.
Yes, as B vitamins and magnesium don't compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake. Vitamin B and magnesium work in tandem to: promote normal function of the nervous system and normal psychological function.
Drinking Coffee – Drinking coffee lowers your calcium and magnesium levels. Many people can be dependent on drinking coffee, and that is understandable, seeing its wide range of benefits from keeping us awake, and raising our body's levels of antioxidants. However, caffeine also comes with a price.