Magnesium Deficiency & How To Build It Up

Although all living cells require magnesium to function properly, the human body contains only about an ounce of it. About 60 percent of the body's magnesium is found in bones; the rest is in soft tissues or circulating in the blood. Magnesium is needed to build bones and is essential in the transmission of nerve impulses, muscle function, synthesis of protein and DNA and the release of energy from muscle glycogen stores. A deficiency in magnesium is referred to as hypomagnesemia and is usually the result of an underlying disease that damages magnesium absorption or metabolism.

Step 1

Consult your doctor if you suspect you are magnesium deficient. Diagnosing hypomagnesemia is based on blood tests indicating low magnesium levels. Your doctor may also check for other irregularities contributing to your condition; the Merck Manual Home Edition notes that high levels of aldosterone, antidiuretic hormone or thyroid hormones promote loss or excretion of magnesium. Similarly, prolonged periods of vomiting, diarrhea and consuming large amounts of alcohol may induce excess excretion of magnesium.

Step 2

Consume more magnesium-rich foods. According to the Linus Pauling Institute at Oregon State University, daily magnesium requirements are 320 mg for women and 420 mg for men. One half-cup of 100 percent bran cereal contains 93 mg of magnesium, one cup of cooked brown rice provides 86 mg and one ounce of almonds supplies 78 mg.

Step 3

Take a supplement if you are unable to meet your daily requirements through diet alone. According to the Mayo Clinic, magnesium supplements are available in powder, liquid, capsule, tablet and syrup form.

Step 4

Increase your protein intake. Dietary protein may affect magnesium absorption. A study published in the American Journal of Clinical Nutrition found that increased protein consumption signigicantly increased magnesium retention in adolescent boys.

Step 5

Contact your doctor if you are taking a zinc supplement. One study published in the Journal of the American College of Nutrition reported that the daily consumption of 142 mg zinc supplements had an inhibitory effect on magnesium absorption and disrupted magnesium balance in healthy adult men.