Magnesium and Gluten Sensitivity

Magnesium is a necessary mineral that is important for numerous body functions, including the contraction of muscles and the creation of energy. However, magnesium can be a double-edged sword for those with gluten sensitivity. While it is necessary for optimal health, its absorption can be hindered by the gluten protein in some grains.

This article will discuss the role of magnesium in gluten sensitivity, its associated symptoms, and the various treatments available. By understanding the connection between magnesium and gluten, those with gluten sensitivity can make informed decisions about their health.

Overview of magnesium and its benefits

Magnesium is a necessary mineral essential for numerous body functions, including the contraction of muscles and the creation of energy. It is also required to produce serotonin, a neurotransmitter that regulates mood.

In addition to its many health benefits, magnesium is also incredibly safe and well-tolerated by most people. It can be found in many foods, including leafy greens, whole grains, nuts, meats, and fish. It can also be taken in a supplemental form.

A magnesium deficiency is relatively common, especially among those with gluten sensitivity. When taken as a supplement, magnesium is excreted through the kidneys, making blood levels rise quickly. This makes it a valuable tool for rapidly assessing kidney function.

What is gluten sensitivity?

Wheat, rye, and barley all contain the protein known as gluten. Gluten sensitivity is an immune reaction to gluten that activates an inflammatory response in the intestinal tract. This inflammation can cause various symptoms, including abdominal pain, fatigue, and joint pain.

There is no known cure for gluten sensitivity. However, dietary changes can help those with gluten sensitivity reduce symptoms and improve their quality of life.

When gluten is removed from the diet, it can also reduce intestinal inflammation, allowing for better nutrient absorption. This can be especially helpful for individuals with magnesium deficiency caused by gluten sensitivity.

How does gluten affect magnesium absorption?

Magnesium is absorbed in the small intestine, and certain foods, including gluten, can inhibit its absorption. Gluten can cause inflammation in the small intestine and reduce the nutrients the body can absorb.

This means that the amount of magnesium absorbed from foods can be affected by gluten sensitivity. This can lead to a magnesium deficiency and its associated symptoms. However, as discussed below, many people with gluten sensitivity have a functional lack of magnesium and do not experience noticeable symptoms.

Symptoms of magnesium deficiency due to gluten sensitivity

A functional magnesium deficiency can cause headaches, fatigue, and muscle cramps. However, it can also lead to serious health problems, including anxiety, insomnia, and heart arrhythmias. A functional deficiency of magnesium can also cause a loss of appetite and weight loss, as well as a reduced ability to regulate blood sugar.

While many of these symptoms are less noticeable than other nutrients, they can still cause severe damage to health. A functional magnesium deficiency can lead to an increased risk of heart disease, diabetes, and insulin resistance. It can also contribute to mood disorders, including anxiety, insomnia, and depression.

Diagnosing gluten sensitivity

The only way to be sure that gluten sensitivity is causing a magnesium deficiency is to follow a gluten-free diet and see if symptoms improve. This includes avoiding hidden sources of gluten, such as soy sauce and bouillon cubes.

Gluten sensitivity can be challenging to diagnose without following a diet completely free of gluten. However, many tests can help diagnose gluten sensitivity, including blood tests, stool tests, and biopsies.

Most of these tests look for signs of inflammation and a specific antibody produced in response to gluten. While these tests are not perfect, they can help diagnose gluten sensitivity and avoid the risk of a dangerous magnesium deficiency.

Treatments for gluten sensitivity

Because gluten sensitivity is a reaction to a protein, there is no cure. However, reducing or eliminating gluten from the diet can help reduce intestinal inflammation and improve nutrient absorption.

When gluten is removed from the diet, it can also reduce intestinal inflammation, allowing for better nutrient absorption. This can be especially helpful for individuals with magnesium deficiency caused by gluten sensitivity.

Taking magnesium supplements can also help treat a functional lack of magnesium caused by gluten sensitivity. This is particularly beneficial for those who continue to experience symptoms after cutting out gluten from their diet. 

Dietary changes for those with gluten sensitivity

Foods high in magnesium include leafy greens, nuts, seeds, whole grains, meat, and fish. Those with gluten sensitivity can choose gluten-free alternatives to these foods and remain healthy while reducing symptoms. However, while these foods may be lower in gluten, they may also be lower in nutrients like magnesium.

For this reason, it is essential for those with gluten sensitivity to pay attention to nutrition when selecting gluten-free alternatives. Nutritional deficiencies can be especially harmful to those with gluten sensitivity because of their already-inflamed intestines.

Supplements for magnesium deficiency

Magnesium supplements are often a valuable treatment for a functional deficiency of magnesium caused by gluten sensitivity. However, choosing the right supplement is essential.

Most magnesium supplements contain magnesium oxide, which is less bioavailable than other forms of magnesium. For this reason, it is necessary to find a well-absorbed magnesium supplement. Some studies have also found that magnesium citrate can be more effective at reducing symptoms of a functional deficiency of magnesium than other forms.

How to find a qualified healthcare provider

When choosing a qualified healthcare provider, it is essential to consider their experience with gluten sensitivity. Finding a provider knowledgeable about gluten sensitivity can be challenging since it is not a common diagnosis. However, many healthcare providers are open to learning more about gluten sensitivity and its various symptoms.

Finding a provider willing to work with you is also essential for the proper treatment. Many people with gluten sensitivity succeed with multiple treatment plans, including gluten-free diets, supplements, and lifestyle modifications. Finding a healthcare provider who understands this and is willing to work with you can make a big difference in your health.

Conclusion

Magnesium is essential for numerous body functions, such as muscular contraction and energy production. However, for people who are gluten intolerant, it can also be a double-edged sword.

When consumed, gluten can cause inflammation in the small intestine, inhibiting the absorption of nutrients and including magnesium. This can lead to a magnesium deficiency and its associated symptoms.

While many of these symptoms are less noticeable than other nutrients, they can still cause severe damage to health. A functional magnesium shortage can lead to an increased risk of heart disease, diabetes, and insulin resistance. It can also contribute to mood disorders, including anxiety, insomnia, and depression.