The global Magnesium (Mg)supplement market was valued at USD 12.83 billion in 2023 with a projected forecast to reach a value of USD 24.15 billion by 2032.[i] This surge reflects the growing awareness of magnesium deficiency – one of the most common nutrient gaps due to a variety of factors including modern farming practices, dietary habits and the demands of modern living. In this blog we explore how magnesium helps you ‘wake up and smell the coffee!’
Magnesium is found at the very core of the chlorophyll molecule in plant tissue, making it essential for healthy plant growth. When magnesium (Mg) is deficient, plants suffer from poor, stunted development. Unfortunately, modern farming practices are depleting our soil of this vital mineral (along with others), which means we’re getting less of it in our food. Emerging evidence suggests that two-thirds of the population in the western world are not reaching their recommended daily allowance![ii]
Magnesium – The Essential Mineral
Magnesium is the 4th most abundant mineral in the body and is vital for health and resilience. Magnesium is stored in the body mainly in the bones, muscles and other cells. It’s a crucial mineral required for over 3.700 proteins in the body, playing a key role in multiple physiological functions.
Despite its importance, many adults (especially the elderly) fail to meet the recommended daily intake, which can lead to symptoms of fatigue, poor sleep, low mood, blood sugar issues, muscle cramps, anxiety, constipation, headaches/migraines and more as it is involved in several vital processes including –
- Energy production.
- Nervous system function.
- Bone health.
- DNA & RNA synthesis.
- Enzyme activation.
- Blood sugar control.
- Detoxification.
- Cardiovascular health.
It may not be so widely discussed, but Magnesium also plays a crucial role in how we perceive smells that comes from our olfactory system. Since the autonomic nervous system regulates involuntary processes, it makes sense that magnesium, which supports nerve signalling and neurotransmitter activity, would influence our sense of smell, which along with taste are the oldest of our five senses.
Olfactory sensory neurons are found in a small patch of tissue high inside the nose, these sensory neurons connect to the brain each one have an odour receptor. When microscopic molecules are released around us (such as the brewing of coffee, the scent of a rose), our receptors are stimulated that signals the brain to register and identify the smell. Without this we lose the ability to enjoy pleasurable aromas that can arouse memories or pleasure, we also lose the smells alert system to warn of us danger in our environment such as the smell of gas or smoke.[iii]
The olfactory route is the most direct and therefore fastest of our senses interacting with the brain involved in memory and the well-known effects that smell can have on our emotions[iv]
The olfactory system has a unique ability to regenerate throughout our life, made possible by stem cells that reside in the nasal cavity generating new olfactory sensory neurons. However, this renewal ability decreases with age as well as with neurodegenerative diseases, inflammation, and chronic sinus infections, without regeneration it can lead to clinical olfactory dysfunction or anosmia (lack of smell).[v]
Smell and Digestion
Poor olfactory function can affect our digestion due to an interruption the cephalic phase which is the first stage of digestion. When we anticipate the incoming food by way of smell and taste (and sight) it triggers the release of gastric juices via the vagus nerve that sends a signal to the hypothalamus. The stimulation triggered by the sight and aromas of food, signals the stomach to begin releasing its acid secretions. About 20% of total acid secretions occur before food enters the stomach. Loss of smell can impact this natural digestive process.[vi]
When we lose this vital sense, the lack of sensory stimulation can result in reduced appetite and poor digestion that can further contribute to nutrient deficiencies as we reduce the ability to digest and assimilate our foods efficiently which is common as we age.
Olfactory decline, cognitive health and the role of Magnesium and Zinc.
Loss of smell or olfactory impairment has been associated with an increased risk of cognitive decline in the elderly, with oxidative stress likely involved.[vii] Low magnesium levels are also associated with cognitive decline related to olfactory impairment in older adults.
Other vital nutrients include optimal antioxidant levels, essential fatty acids, B Vitamins, Vitamin D and Zinc.
Of these, Zinc is well-documented for its role in maintaining olfactory and gustatory (taste) function. Deficiencies in Zinc are commonly associated with a diminished sense of smell and taste in older adults. [viii]
Are you getting enough Magnesium?
The recommended daily intake of magnesium for adults is 300-400mg. Wholefoods, depending on how they are grown will deliver varying amounts of Magnesium such as leafy greens, nuts & seeds, whole grains, quinoa, beans, soy products (organic & GMO free), fish, avocado.[ix]
Magnesium deficiency is becoming increasingly prevalent not just in our elderly population but all ages groups, with many people unknowingly depleting their magnesium levels through processed food consumption, chronic stress, and environmental factors which can result in the widespread gap in this vital mineral that we see today.
Some of the most common ways can deplete our levels include –
- Reduced absorption in the gut (low vitamin d, inflammation)
- Certain medications that diminish absorption of magnesium
- Drinking alcohol
- Smoking
- Stress
- Excessive sweating
- Oxidative stress
- Chronic diarrhoea.
- Oral contraceptives
- Kidney disease and more.
With magnesium playing a vital role in numerous bodily functions, optimising our levels is essential. Through improved dietary choices, targeted supplementation and mindful lifestyle adjustments, we can help prevent depletion – especially as we age. Maintaining adequate magnesium levels supports not only olfactory function but also cognitive health and overall well-being.
[i] https://www.vantagemarketresearch.com/industry-report/magnesium-supplements-market-0439
[ii] Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi: 10.1155/2017/4179326. Epub 2017 Sep 28. PMID: 29093983; PMCID: PMC5637834.
[iii] https://www.nidcd.nih.gov/health/smell-disorders
[iv] Sullivan RM, Wilson DA, Ravel N, Mouly AM. Olfactory memory networks: from emotional learning to social behaviors. Front Behav Neurosci. 2015 Feb 17;9:36. doi: 10.3389/fnbeh.2015.00036. PMID: 25741259; PMCID: PMC4330889.
[v] Beecher K, St John JA, Chehrehasa F. Factors that modulate olfactory dysfunction. Neural Regen Res. 2018 Jul;13(7):1151-1155. doi: 10.4103/1673-5374.235018. PMID: 30028314; PMCID: PMC6065237.
[vi] https://en.wikipedia.org/wiki/Phases_of_digestion
[vii] Wang D, Yang J, Liu B, Luo W. The effect of dietary magnesium intake on cognitive decline related to olfactory impairment in older adults: a cross-sectional study from the NHANES database. Magnes Res. 2024 Nov 1;37(2):81-94. doi: 10.1684/mrh.2024.0530. PMID: 39601309.
[viii] Wang Y, Shen T, Wang Y. Association between dietary zinc intake and olfactory dysfunction: a study based on the NHANES database. Eur Arch Otorhinolaryngol. 2024 May;281(5):2441-2450. doi: 10.1007/s00405-023-08427-6. Epub 2024 Jan 5. PMID: 38180607.
