Magnesium is a mineral that is present in all cells of the body. It acts as a cofactor that is involved in over 300 enzymatic processes. That’s right, over 300 enzymes require magnesium to perform biological reactions essential to tissue and organ function.
Functions of Magnesium
bone mineral density
blood glucose regulation
heart rhythmicity
eases muscle cramps
blood pressure regulation
pulmonary function
calms the nervous system
improves sleep
reduces headaches
Bone Mineral Density
Magnesium is an essential nutrient for bone health. It’s specifically involved in bone formation and influences the activities of osteoblasts and osteoclasts, bone building and bone degrading cells, respectively. From the various studies carried out since 2009 on the serum concentration of Mg and its relationship with the bone, it has been shown that lower values are related to osteoporosis. This systematic review indicates that a higher magnesium intake may support an increase in bone mineral density, particularly in the hip and femoral neck. Research shows magnesium to be beneficial for both bone mineral density and fracture risk. Additionally, magnesium also needs to be in proper balance with other bone building nutrients. If magnesium deficiency occurs, the calcium:magnesium ratio becomes imbalanced leading to calcification of the bones and joints, and soon thereafter, osteoarthritis. Furthermore, magnesium is necessary for vitamin D synthesis, transport, and activation.
Detoxification
Key for methylation and detoxification, magnesium assists with clearing acids, toxins, gases, poisons, and other impurities. Magnesium helps to stimulate cell activity so that toxins being stored within them are released into the blood stream before being flushed out of the body. Maintaining healthy levels of magnesium is essential for healthy cell growth and maintenance.
Blood Sugar Regulation
Magnesium positively influences blood sugar regulation. Both hyperglycemia (high glucose levels) and hyperinsulinemia (high insulin levels) have been implicated in contributing to magnesium depletion. Magnesium may improve glucose metabolism and insulin sensitivity via several pathways. A large meta-analysis that followed nearly 272,000 men and women reported a significant inverse association between magnesium intake from food and the risk of type 2 diabetes. Furthermore, in a separate meta-analysis, a 100mg/day increase in total magnesium intake significantly decreased the risk of diabetes by 15%. In people at high risk of diabetes, magnesium supplementation significantly improved plasma glucose. Furthermore, magnesium supplementation demonstrated an improvement in insulin sensitivity markers. While more research is needed, oral magnesium supplementation may positively influence glycemic control in type 2 diabetic patients.
Heart Health
Crucial for muscle contraction and heart rhythm, magnesium also assists in regulating nerve impulses. Magnesium must also balance with potassium and calcium to regulate heart health. A review evaluating health outcomes connected with magnesium intake and supplementation confirmed the link between higher magnesium intake and decreased risk of stroke. Up to 250mg/day of magnesium supplementation is associated with a lower risk of cardiovascular disease and heart attack. Magnesium relaxes the endothelial lining of blood vessels. Additionally, magnesium improves HDL-cholesterol and reduces serum triglycerides and the inflammatory marker, C-reactive protein (CRP).
Blood Pressure
Important for maintaining blood pressure balance, magnesium helps relieve blood vessel restriction and regulates a healthy contraction of the heart. Additionally, magnesium alleviates symptoms of anxiety, which is known to increase blood pressure.
Sleep
Supplemental magnesium decreases sleep latency, meaning it’s easier to fall asleep, improves sleep efficiency, and increases total sleep time in elderly. Magnesium supplementation may promote better sleep by calming the nervous system, relaxing muscles, reducing anxiety, alleviating restless leg syndrome, and helping regulate your circadian rhythm.
Headaches
Inadequate consumption of magnesium intake is associated with migraine headaches. High dietary intake of magnesium and calcium, independently and in combination, were inversely associated with migraine headaches in women in this trial. People who experience migraine headaches have lower levels of serum and tissue magnesium than those who do not. Magnesium deficiency is related to factors that promote headaches. Magnesium may prevent migraine headaches via various mechanisms, including neurotransmitter release, vasoconstriction, improving mitochondrial oxidative phosphorylation, and reducing the formation of inflammatory mediators. This review observed that taking 600 mg of magnesium daily may help to better manage migraines. The American Migraine Foundation recommends ~400-500 mg of magnesium daily for those who suffer from migraine headaches.
Cognitive Health
Epidemiologically, looking at populations, that is, people who consume diets rich in magnesium have a reduced risk of cognitive decline. A 12-week randomized controlled trial suggested that magnesium may help in improving cognitive abilities in elderly subjects with memory complaints. Magnesium plays a role in synaptic transmission, neuronal plasticity, and neural activity. Thus, this key mineral may affect your learning and memory. Overall though, we need more research to assess the effects of magnesium in cognitive health.
Anxiety
Magnesium is very important for your mental health and can be helpful to manage anxiety. Low magnesium levels have been associated with an increased risk of anxiety. Magnesium may act on the HPA (hypothalamus pituitary adrenal) axis, our stress response system, helping to reduce stress and anxiety. Magnesium can lower cortisol levels and balance our fight-or-flight response. Antioxidant supplements, including magnesium, were recently associated with improved depression and anxiety states.
Dietary Magnesium Sources
While magnesium is distributed in both plant and animal food sources, the richest sources are plant based – seeds and dark leafy greens top the charts. Protein sources, including black beans, edamame, salmon, and oysters also contribute magnesium. See the chart below for more details. There is no concern of consuming too much magnesium in the way of food; your kidneys will eliminate any excess amount in the urine.
Magnesium Deficiency
We are very commonly deficient in magnesium. To add insult to injury, stress depletes magnesium as well. As we age, our need for magnesium is greater and deficiency is more common in the elderly population. According to the 2015-2020 Dietary Guidelines for Americans, the optimal amount of magnesium with food is considered by 320 mg daily for women and 420 mg daily for men. It may be that a more optimal amount is 400-800 mg magnesium daily. Note that higher requirements may be needed in some physiologic conditions such as pregnancy, aging, or during exercise and in some pathological conditions (i.e., infections, type 2 diabetes mellitus). Magnesium deficiency may present as anxiety, insomnia, fatigue, hyperemotionality, depressive symptoms, headache, light-headedness, and/or dizziness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.
At-Risk Populations of Magnesium Deficiency
Crohn’s disease
Celiac disease
Type 2 diabetics
Alcoholics
Elderly
Testing for Magnesium
While approximately 30-40% of the dietary magnesium consumed is typically absorbed by the body, only 1% of the body’s magnesium is stored in the blood. Hence, magnesium deficiency is oftentimes misdiagnosed. The majority of magnesium (50-60%) is present in the bones and most of the rest in soft tissues. Assessing magnesium status is difficult because most magnesium is inside cells or in bone, so testing serum magnesium may not be as insightful as desired. While not perfect, a more accurate assessment of magnesium would be testing magnesium RBC to measure the amount of magnesium in the red blood cells.
Magnesium Supplementation
There are various types of magnesium supplements; a few are highlighted below. The type of magnesium best for you will depend on your need(s). No serious side effects of magnesium supplementation occur unless you’re consuming a VERY high level, over 5000 mg daily, in which case, your heart may be negatively affected. If you’re consuming safe, but higher amounts of magnesium, over 1000 mg daily, diarrhea and abdominal cramping may occur. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide. The diarrhea and laxative effects of magnesium salts are due to the osmotic activity of unabsorbed salts in the intestine and colon and the stimulation of gastric motility.
Magnesium glycinate is a highly bioavailable form of magnesium, one of the best, and one of my favorites. If you have clinically low magnesium, glycinate is the most commonly recommended form. This form is very calming and many find helpful for sleep and depression symptoma. Magnesium glycinate is not known to have gastrointestinal side effects.
Magnesium citrate is decently bioavailable and a great option if you’re feeling constipated. It does have a laxative-like effect, so limit or avoid if you’re experiencing loose stools or diarrhea.
Magnesium malate is great for energy and may help to improve blood sugar and support a healthy magnesium-calcium balance. Take this form of magnesium earlier in the day to not disrupt sleep.
Magnesium L-threonate is the only type of magnesium that crosses the blood brain barrier and hence is very helpful for headaches and anxiety.
Magnesium oxide is a poorly available form of magnesium, so it will not raise magnesium levels quickly. This form does have laxative-like effects.
Magnesium Interactions with Medications
Magnesium may interact with some medications, including bisphosphonates and some antibiotics. It’s wise to take magnesium and these medications two or more hours apart from one another. Diuretics and proton pump inhibitors (PPI) can lead to low levels of magnesium in the blood.
Summary
Nearly infinite reasons as to how magnesium helps improve our health. Eat up those dark leafy greens and seeds, in particular, to boost your intake. Falling a bit short or needing a higher amount, consider a magnesium supplement that best suits your needs.
Hope you learned something about magnesium that was helpful for you!
Be well,
Natalie