Magnesium doesn’t often make it to the spotlight. Yet, this quiet mineral helps over 300 enzymes do their job, from calming the nervous system to balancing blood sugar levels. Many believe that eating a healthy, balanced diet should naturally provide enough magnesium. But here’s the twist: sometimes, even with all the leafy greens and whole grains on the plate, magnesium levels in the body might still fall short.This isn’t just about what goes into the body; it’s also about what stops it from staying. Here are some reasons why magnesium might be slipping away silently, and what can be done to bring it back.
Gut health might be blocking magnesium’s entry
On paper, the magnesium intake may look perfect. Spinach, nuts, avocados — all there. But if the digestive system isn’t working smoothly, magnesium might not even get absorbed. Gut inflammation, often caused by undiagnosed conditions like IBS or even chronic stress, can quietly damage the intestinal lining. That lining is where magnesium slips into the bloodstream.The reality is, magnesium depends on a healthy gut to be absorbed properly. Even frequent use of antacids or proton-pump inhibitors (often used for acidity) can reduce magnesium absorption over time.Restoring gut balance with fermented foods like homemade curd or kanji, and reducing unnecessary medication use can slowly improve magnesium uptake.
Magnesium and calcium are like the peanut butter and jelly of the mineral world — they’re both essential for muscle health, bone strength, and nerve function. But here’s the deal: they need to be in balance.
Too much calcium, not enough balance
Calcium is everywhere, in milk, supplements, and fortified foods. But magnesium and calcium need to be in balance. When calcium dominates, magnesium gets overshadowed and flushed out. This is especially true when calcium supplements are taken without proper guidance or blood testing.The fact is, magnesium and calcium share similar absorption pathways in the body. When one floods the system, the other gets left behind.Prioritising magnesium-rich foods like pumpkin seeds, ragi, or black beans in meals that don’t include heavy dairy or calcium-fortified products can help restore the mineral balance.
Hidden loss through sweat and stress
This one rarely gets the attention it deserves. Excessive sweating, whether through intense workouts or just living in a hot climate, can quietly drain magnesium. But that’s not all. Chronic stress, even if it’s mental, signals the kidneys to flush out more magnesium through urine.It’s not always visible, but the loss is very real. Magnesium is one of the first minerals to get depleted during stress because the body uses it to calm the nervous system.Magnesium levels can be supported during periods of physical or mental stress by sipping on nimbu-pani with a pinch of rock salt or adding soaked seeds (like sunflower or pumpkin) to mid-meal snacks.
When you boil vegetables or grains, the nutrients tend to dissolve into the water. And if you toss that water away, you’re losing a good amount of vitamins and minerals.
Boiling vegetables might be washing it all away
Fresh vegetables are packed with nutrients, but how they’re cooked matters more than most think. Magnesium is water-soluble, which means it can easily leach into the water while boiling. If the water is later discarded (as in soups or curries where veggies are pre-boiled), much of the magnesium goes right down the drain.This fact often gets overlooked because boiling is seen as a healthy cooking method. But it may unknowingly strip away essential minerals.Light steaming or sautéing instead of boiling helps retain more magnesium. If boiling is a must, using the same water in soups or dals ensures those minerals are not lost.
