A 2024 study suggests that low magnesium levels may be connected to a greater risk of chronic degenerative diseases. Conducted by researchers in Australia and published in the European Journal of Nutrition, the research analyzed blood samples from 172 middle-aged adults to examine magnesium status and DNA damage markers. The findings indicate that those with the lowest magnesium levels showed elevated homocysteine, a marker linked to higher DNA damage and potential neurodegenerative conditions such as Alzheimer’s disease and Parkinson’s disease.
Magnesium is a vital mineral for numerous body functions, including DNA repair and cellular energy production. Experts say adequate magnesium supports normal DNA replication and antioxidant defense, which may help protect against tissue damage and disease. For Thai readers, the message is clear: maintaining sufficient magnesium intake is essential for energy, muscle function, nerve signaling, and bone health.
In Thailand, magnesium-rich foods are accessible and include leafy greens like spinach, nuts and seeds, and certain fish. Daily dietary patterns that emphasize these foods can help meet recommended intakes. However, some groups—such as individuals with gastrointestinal disorders, diabetes, or chronic alcohol use—may need guidance on supplementation to maintain optimal levels. Common deficiency symptoms include muscle cramps, fatigue, and irregular heart rhythms.
Dietary guidelines vary by age and gender. Typical daily requirements are around 400–420 milligrams for men and 310–360 milligrams for women, with adjustments for pregnancy and age. While approximately half of U.S. adults do not meet magnesium needs through diet alone, similar trends are seen in many populations, underscoring the importance of mindful eating in Thailand as well. Athletes or those engaged in intensive physical activity, along with older adults who may have reduced absorption, can particularly benefit from ensuring adequate intake.
Healthcare professionals emphasize practical steps: prioritize magnesium-rich foods, consider fortified options if appropriate, and consult with a clinician about supplements if indicated by health status or absorption concerns. This approach aligns with a broader strategy to reduce chronic disease risk through nutrition.
According to research from leading institutions, improving magnesium status could play a meaningful role in preventative health. In Thailand, incorporating accessible sources like leafy greens, seeds, and quality proteins into daily meals supports both general well-being and disease prevention. Local dietary guidance and routine health checkups can help tailor plans to individual needs.