Nutritionist Carolyn Dean points out that hypothermia isn't the only negative side affect of drinking too much water: “Clear urine may mean you're drinking too much water, and therefore, you're losing essential minerals like magnesium — lighter shades of yellow (rather than totally clear) tend to show that you're ...
Unfortunately, coffee is one of the most common things that deplete magnesium stores and absorption in the body, due to the caffeine contained within coffee. Furthermore, there is also evidence that sugar can deplete magnesium, as can calcium. Of course, both of these are present in a cup of coffee with sugar!
Magnesium deficiency brings chronic fatigue, muscle weakness, irregular heartbeat, migraines, and heart disease. Drinking water with high magnesium content may reduce these symptoms because it helps keep your body's magnesium levels balanced.
The causes of magnesium deficiency include: Chronic diarrhea. Frequent vomiting. Malabsorption, due to a digestive condition, such as inflammatory bowel disease (IBD), or a procedure that removes part of the small intestine, namely weight loss surgery.
In cities with the highest magnesium water content, only 30% of the RDA can be obtained by drinking two litres of tap water a day. In most cities, only a meagre 10-20% of the daily requirement can be obtained. That leaves 70–90% of the daily magnesium requirement that must be obtained from other sources.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
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.
Tips for improving magnesium absorption
reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency. eating raw vegetables instead of cooking them.
Since you can't properly metabolize vitamin D without the right level of magnesium, taking vitamin D by itself may not fix a deficiency. Taking vitamin D in large doses can also deplete magnesium, leading to a deficiency or making an existing one worse.
A mineral water is considered as source of magnesium only if it has a magnesium content of at least 50 mg per litre. The exact amount must be stated on the bottle label. Gerolsteiner Sparkling Mineral Water contains more magnesium than most mineral waters with 108 mg per litre.
Diseases causing malabsorption such as celiac disease and inflammatory bowel disease. Gastric bypass surgery. Hereditary syndromes causing poor absorption of magnesium (primary intestinal hypomagnesemia). Medications which can cause interference with magnesium absorption (proton pump inhibitors such as omeprazole).
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].
Research has found that magnesium glycinate is one of the most absorbable forms, along with citrate, chloride, lactate, and aspartate5 . It is also important to note that zinc and calcium can reduce magnesium's absorption6 , so be mindful of what you take it with.
Magnesium diglycinate (or bisglycinate), has been found to be easily absorbed and transported to the bloodstream. It's shown to be consistently better absorbed than other forms of magnesium, including magnesium oxide and magnesium citrate, making it an ideal magnesium supplement for everyday magnesium replenishment.
If You Take Mineral Supplements
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time.
It takes time to restore your magnesium levels fully. High-strength magnesium supplements can help to alleviate symptoms such as night-time leg cramps* and supply the body directly with enough magnesium. Try the quick and straightforward solution with a high concentration of magnesium.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
A blood test will be ordered to check your magnesium level. Normal range is 1.3 to 2.1 mEq/L (0.65 to 1.05 mmol/L). Other blood and urine tests that may be done include: Calcium blood test.
Bananas (32 mg per medium fruit)
One medium banana has 8 percent of your DV of magnesium too. They're also a super-cheap, convenient, portable snack and they pair well with lots of other magnesium-rich foods, like fortified cereals and breads and nut butter.