Adequate mineral levels support overall wellness. Magnesium is a broad-based mineral. It functions as a cofactor in over three hundred enzyme systems throughout the body. Overall health and wellness may suffer if you are deficient in major minerals. 

So, what are the potential repercussions of mineral—specifically magnesium—deficiency? And how does alcohol affect magnesium absorption and sustainability? 

What Is Magnesium? 

Magnesium is a major mineral that functions as a cofactor in enzyme reactions. Magnesium supports over three hundred enzyme systems throughout the body. It functions as a regulatory cofactor in the skeletal, cardiovascular and nervous systems. 

For the average adult, the recommended daily intake is:

  • Adult Males: 400-420 milligrams/day
  • Adult Females: 310-320 milligrams/day

This mineral can be consumed through a whole food diet. Natural sources include seeds, legumes and whole-grains. If you struggle to consume adequate amounts through your diet, you may consider supplementation. If you have concerns about your individual mineral levels, speak with your healthcare provider!

Magnesium Deficiency: Cause & Effect

Mineral deficiency may occur if you are unable to consume adequate amounts in your diet. Magnesium is found the following foods: 

  • Whole grains
  • Legumes
  • Nuts
  • Beans
  • Salmon
  • Leafy greens
  • Peanut Butter
  • Apples
  • Avocado
  • Carrot

Deficiencies are uncommon but can occur if your diet lacks magnesium-rich foods. The first signs of magnesium deficiency are often extreme tiredness, muscle discomfort and weakness. Eating a well-rounded diet rich in nuts, legumes and whole grains may help support adequate magnesium levels. 

Alcohol & Magnesium Absorption

Excessive alcohol consumption may lead to magnesium deficiency. When discussing alcohol as it pertains to health and wellness, it is generally recommended that adults above the legal drinking age stay within the following parameters: 

  • 21+ Males: less than 14 drinks per week
  • 21+ Females: less than 7 drinks per week

Alcohol functions as a diuretic—draining magnesium and other electrolytes in the kidneys and excreting them through an increased urinary output. Magnesium stores in the body are depleted with chronic alcohol abuse. 

Quick Facts

Magnesium is a broad-based mineral that functions as a cofactor in over three hundred enzyme systems. Deficiencies are uncommon but can occur if your diet lacks magnesium-rich foods. 

  • Magnesium-rich Foods: whole grains, legumes and leafy greens
  • Common Signs of Deficiency: extreme tiredness, muscle discomfort and weakness
  • Effects of Alcohol: functions as a magnesium diuretic via increased urinary output

 

If you struggle to consume a magnesium-rich diet, consider supplementation! Magnesium supplements come in oral and topical forms, offering wellness accessibility. As always, if you have concerns about your individual mineral levels, speak with your healthcare provider.

 

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