As we hit the peak of winter, it's important to keep an eye on our health, especially since colds and flus are more common at this time of year. But winter also brings some less obvious health concerns, like nutrient deficiencies. Vitamin D levels are often low in winter due to reduced sunlight exposure. However, health experts also point out that magnesium levels can drop during this season. While studies on animals, like dogs and rats, have shown that magnesium levels tend to be lower in winter compared to summer, it raises the question: Does this apply to humans too? We asked an expert to shed light on the same and how people can maintain their magnesium levels in winter.
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Role of Magnesium
Dr Srabani Mukherjee, Dietitian, Fortis Hospital, Anandapur, shares that magnesium plays a significant role in boosting immunity and mood during winter. It helps regulate the immune system and can reduce inflammation, whereas low magnesium levels have been linked to depression, anxiety, and fatigue.
According to The Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
The recommended daily magnesium intake for healthy adults may differ between men and women. Men need about 400-420 mg of magnesium per day, whereas women require 310-320 mg. Pregnant and breastfeeding women need a bit more ranging from 350-360 mg to 310-320 mg, respectively.
Do Magnesium Levels Drop During Winter?
Magnesium deficiency can be caused by many factors, including a poor diet with low magnesium-rich foods like leafy greens, nuts, and whole grains. This is one of the most common culprits, according to Dr Mukherjee. She adds that chronic stress and certain medical conditions like diabetes, gastrointestinal diseases, and kidney disorders can also contribute to the deficiency. In some people, excessive alcohol consumption and the use of certain medications, such as diuretics or antibiotics, can also cause low magnesium levels in the body.
During winter, magnesium levels tend to drop because:
- Cold weather can cause blood vessels to constrict, reducing blood flow and magnesium delivery to cells.
- Low vitamin D levels during winter can impact magnesium absorption, as magnesium helps convert vitamin D into its active form.
- Increased stress and inflammation during winter can deplete magnesium stores.
How To Maintain Optimal Levels Of Magnesium
To maintain optimal magnesium levels, incorporate these natural food sources into your winter diet:
- Dark leafy greens like spinach and kale
- Nuts and seeds, such as almonds, cashews, and pumpkin seeds
- Legumes, like black beans and chickpeas
- Whole grains, including brown rice and quinoa
If you're struggling to get enough magnesium through your diet, supplements can be beneficial. However, here are a few considerations to make:
- Consult with your physician before taking magnesium supplements, especially if you have any underlying medical conditions.
- Be aware of potential interactions with medications, such as blood thinners and antibiotics.
- High doses of magnesium can cause gastrointestinal side effects, such as diarrhoea and stomach cramps.
Conclusion
Many factors, including colder months, can impact magnesium levels in the body. From low vitamin D levels in the body to increased stress to certain medical conditions, several factors can contribute to it. Adding magnesium-rich foods to your winter diet and consulting a healthcare professional when needed can help maintain optimal magnesium levels and improve your well-being during the colder season.