Are you always tired and feel like your age is catching up to you?
The constant feeling of sluggishness, muscle aches, and mental exhaustion could be signs of magnesium deficiency!
According to WHO, many Americans may be magnesium deficient, thanks to today’s lifestyle.
Men need substantially more magnesium per day than women.
Is magnesium the magic mineral that men have been ignoring? Let’s find out.
The Genetics of Magnesium Deficiency
Introduction
People think of only the big ones like vitamin C, vitamin Bs, calcium, and iron when it comes to essential vitamins and minerals.
In reality, our body needs many other essential vitamins and minerals to stay healthy.
Magnesium is a cofactor in more than 300 enzyme systems in the body.
This includes enzymes involved in blood pressure regulation, glucose monitoring, protein synthesis, and muscle function.
Men and women go through different physical and mental changes as they age.
Magnesium supports men's heart, muscles, and mental health.
Magnesium Benefits For Men
- Testosterone Balance
Studies suggest that low testosterone (the primary male sex hormone) in older men may be a predictor of type II diabetes and early mortality.
A 2011 study reports magnesium supplements may help improve testosterone production in older adults and decrease the risk of metabolic conditions like diabetes.
- Heart Health
A 2013 meta-analysis compared the results of 16 independent studies.
It reports that people with increased circulating magnesium levels had up to a 30% lower risk of developing cardiovascular diseases.
The study further reports that high dietary magnesium levels helped reduce the risk of ischemic heart diseases by up to 22%.
- Better Sleep
A 2012 placebo-controlled clinical trial analyzed the effects of magnesium supplementation on sleep disorders like insomnia and early awakening in older adults.
According to this study, magnesium supplementation helped improve sleep by increasing serotonin and melatonin levels.
- Physical Performance
A 2011 study reports magnesium supplementation can help improve performance strengths in athletes, aiding better handgrip, rotation, and jumping performance.
Working out or physical exercise depletes magnesium levels in the body.
If this is not compensated with dietary or supplementary magnesium, it may affect physical performance.
- Exercise Recovery
Men who work out regularly always have the risk of post-workout injuries and muscle aches.
Magnesium helps improve muscle flexibility, decreasing the risk of post-workout injuries.
Low magnesium levels in the body may encourage lactic acid buildup in the muscles.
This can lead to muscle aches, burning, and nausea. Improving magnesium hence helps with better exercise recovery.
- Mental Health
According to Mental Health America, about six million American men are affected by depression yearly.
Depression, bipolar disorder, anxiety, psychosis, schizophrenia, and eating disorders are some of the top mental health issues men face in the country.
Studies report magnesium deficiency can lead to various psychiatric symptoms, including depression.
- Bone health
Magnesium affects bone health in men in two ways.
- It reduces bone stiffness and encourages bone reabsorption
- It affects vitamin D and parathyroid hormone levels, both important for bone health.
Magnesium Deficiency: Risk Factors In Men
The following conditions can increase the risk of magnesium deficiency in men.
- Electrolyte imbalance
- Reduced gastrointestinal absorption of nutrients
- Health conditions like diabetes mellitus or GI problems
- Intake of certain medications
- Excess alcohol consumption
What Happens If Men Don’t Get Enough Magnesium?
Magnesium deficiency doesn’t cause significant symptoms immediately. However, chronic magnesium deficiency may lead to the following symptoms.
- Fatigue and tiredness
- Inability to be physically active
- Numbness and tingling
- Muscle contractions
- Abnormal heart rhythms
Men with chronic magnesium deficiency may have a higher risk of developing high blood pressure, type 2 diabetes, and heart diseases.
Magnesium is essential for absorbing two other minerals - calcium and potassium. Magnesium deficiency may cause calcium and potassium deficiencies too.
Best Food Sources Of Magnesium
According to the Office of Dietary Supplements, the following are adult men's recommended daily magnesium consumption.
| Age | Recommended magnesium/day |
| 18-30 | 400 mg |
| 31+ | 420 mg |
Many plant and animal-based foods contain magnesium. Typically, the body can absorb 30-40% of consumed dietary magnesium.
The following are some of the best magnesium-rich foods.
- Nuts and seeds like pumpkin seeds, chia seeds, almonds, cashews, and peanuts
- Spinach and other leafy vegetables
- Soybeans
- Black beans
- Kidney beans
- Brown rice
- Whole wheat bread
- Banana
- Carrot
- Apple
- Milk
- Salmon
- Chicken breast
- Ground beef
Depending on the source, tap water or bottled water can also contain traces of magnesium.
You can also increase your magnesium intake daily by choosing magnesium-fortified foods.
Doctor-recommended magnesium supplements may help improve magnesium levels for individuals with magnesium deficiency.
Summary
- Magnesium is a vital macro mineral that helps men stay healthy and active.
- The proper levels of magnesium help protect heart health, reduce the risk of metabolic conditions, improve sleep, increase testosterone levels, and support mental health.
- Magnesium deficiency can cause tiredness and fatigue, muscle contractions, and abnormal heart rhythms, apart from other symptoms.
- Nuts and seeds, leafy greens, bananas, beans, and whole wheat flour are good sources of magnesium.
- Doctor-recommended magnesium supplements help improve levels safely and get the benefits of this mineral.
References
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en2
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
- https://www.mhanational.org/infographic-mental-health-men
- https://pubmed.ncbi.nlm.nih.gov/23950577/https://www.ncbi.nlm.nih.gov/books/NBK500003/
