August 15, 2024, 11:04 am | Reading time: 3 minutes
A recent Australian study shows that magnesium deficiency can have more dramatic consequences than previously thought. One reason for this is a toxic chain reaction that damages genes. FITBOOK author Friederike Ostermeyer explains the new research findings.
Magnesium is a micronutrient that is important for energy metabolism, heart health, bone strength, muscle function and hormone balance. Muscle cramps, exhaustion or irritability can indicate an acute deficiency (FITBOOK reported). If there is even the slightest suspicion, it should definitely be checked by a doctor. The reason: A magnesium deficiency apparently has dramatic consequences for health. In a new study, scientists at the University of South Australia have discovered why a diet rich in magnesium is particularly important. If the mineral is lacking, you are more susceptible to Alzheimer’s and Parkinson’s, gastrointestinal diseases, various types of cancer and diabetes.
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Blood samples from 172 adults analyzed
For the study, the researchers examined the blood of 172 healthy middle-aged people to determine the levels of magnesium, folic acid, vitamin B12 and homocysteine. Homocysteine is an amino acid that causes DNA damage. It is formed when there is a deficiency of folic acid and vitamin B12, two nutrients with the ability to neutralize the DNA poison. The researchers then observed that a low magnesium level also leads to greatly increased homocysteine levels. “Our study shows a direct connection between a low magnesium level in the blood and increased DNA damage, even after taking gender and age into account,” says study leader Dr. Permal Deo.1 The study was recently published in the journal “European Journal of Nutrition”.2
Magnesium deficiency causes DNA damage
It was shown that magnesium and homocysteine are inversely related to each other. If magnesium levels rise, homocysteine levels fall and vice versa. This can have far-reaching consequences because homocysteine is known to damage genes if it is not broken down. At the same time, there is a positive relationship between magnesium, folic acid and vitamin B12. If magnesium levels rise, folic acid and vitamin B12 levels also rise and homocysteine levels fall. Magnesium is therefore an important player in the whole structure, says Deo. “This indicates that healthy magnesium levels in the blood are essential to protect our genes from the toxicity of homocysteine, which is increased when there is a deficiency in folic acid and vitamin B12.”
Also interesting: The best magnesium supplements 2023
Magnesium deficiency and its consequences
Deo and his team suspect that the harmful effects of a magnesium deficiency are primarily due to the fact that it impairs the body’s ability to produce energy and strength cells. This in turn accelerates the aging of tissue and makes people more susceptible to many diseases. In conjunction with the DNA damage mentioned, there is a risk of cancer, Alzheimer’s and numerous chronic illnesses. A sufficient supply of magnesium is essential for the health and protection of cells, say the researchers.
More on the topic
Important micronutrient 6 symptoms that may indicate magnesium deficiency
Product Guide The best magnesium supplements 2023
Dietary supplements Effects, dosage and possible risks of vitamin B12 supplementation
These foods are magnesium bombs
Of course, the best way to get magnesium is through food. Nuts, whole grain products, green vegetables and salad, pumpkin and sunflower seeds are all rich in it. The average daily requirement for an adult is around 200 milligrams. Here is a selection of foods with a high magnesium content (per 100 grams):
- Pumpkin seeds: approx. 535 milligrams
- Wheat bran: approx. 500 milligrams
- Sunflower seeds: approx. 420 milligrams
- Flaxseed: approx. 350 milligrams
- Almonds: approx. 250 milligrams
- Wholemeal bread: approx. 150 milligrams
- Oat flakes: approx. 140 milligrams
- Mineral water with high magnesium content: 100 milligrams / liter
