Magnesium

What is Magnesium?

Magnesium is an essential trace mineral that helps in the metabolism of several minerals involved in the development of bones such as calcium, boron, zinc and copper.

The name magnesium comes from the Greek word for a district in the Greek region of Thessaly known as Magnesia. Magnesia (lithos) "the lodestone," which means the "Magnesian stone". In the 18th century the name Magnesium was eventually adopted after isolating the mineral. Manganese is also related from the same area in Ancient Greece.

Health Benefits of Magnesium

Magnesium serves many functions and is required in sufficient amounts for over 300 biochemical reaction within the body. The following are some of Magnesium’s main functions and benefits:

Supports a healthy immune system

Magnesium is needed for a healthy immune system. Magnesium deficiency can lead to immune stress and oxidative stress causing an inflammatory response.

[1] [2]

Magnesium is also required by Glutathione for its synthesis which is a powerful antioxidant that helps boost the immune system. [3]

Protein synthesis

Magnesium plays an important role in protein synthesis. Magnesium plays important roles in the structure of nucleic acids and affects their interaction with proteins and other ligands. It is needed for DNA replication, transcription into RNA and translation into protein. [4]

Studies have shown that a deficiency in magnesium can reduce protein synthesis by up to 50% in the spleen and thymus. [5]

Energy production

Magnesium plays a vital role in energy production and helps transporting key nutrients which help the body produce adenosine triphosphate (ATP). ATP is an organic energy molecule which helps fuel the cells of the body.

Healthy strong bones and teeth

Magnesium is involved in the formation of strong and healthy bones. It works synergistically with many other key nutrients in maintaining strong bones and teeth. It is required for the absorption of calcium and can help in the prevention of osteoporosis. Calcium and magnesium work synergistically for strengthening bones and teeth.

Blood Pressure Regulation

Magnesium is a vasodilator and can prevent blood vessels from constricting. Studies have shown that magnesium can have a positive effect on blood pressure and help to lower blood pressure in those with hypertension. [6]

In one study done on animals it was revealed that dietary magnesium deficiency was associated with increased blood pressure which was reversed using magnesium supplementation. [7]

Maintaining heart health

Magnesium is essential for the heart muscle and the nerves which control the heartbeat. It is needed for a steady heartbeat and those with low levels of magnesium are at risk of irregular heartbeats (arrhythmia) and heart palpitations.  

Nerve function

As well as maintaining heart muscle and nerves connected to the heartbeat magnesium also maintains the proper function of all other muscles and nerves found in the body.

Blood sugar control

Magnesium can help regulate blood glucose levels. Some studies have shown an improvement in insulin sensitivity in people with high risk for diabetes with a magnesium supplement. Studies have shown positive results in those with type 2 diabetes. [8] Magnesium deficiency along with other key nutrients has been linked to type 1 diabetes.

Reduces vascular calcification

Magnesium much like Boron can help reduce calcification by helping the body to utilize calcium and prevent vascular calcification associated with chronic kidney disease (CKD).[9]

Reduces teeth grinding (bruxism)

Magnesium has shown to be effective against teeth grinding which may be the result of a deficiency in this essential mineral. Having sufficient levels of magnesium as well as calcium help regulate the nervous system and muscle function. Various minerals and vitamins work synergistically to reduce teeth grinding. In addition to calcium and magnesium, it is also important to have adequate levels of vitamin d3 which will help with uptake of magnesium and calcium. Having adequate levels of vitamin B5 has also shown to help reduce teeth grinding where the condition is caused by a deficiency in these minerals and vitamins. [10] [11] [12]

Agonist / Synergist

Vitamins: B1, B6, C, D

Minerals: Calcium (Ca), Iron (Fe), Potassium (K), Magnesium (Mg), Phosphorous (P), Zinc (Zn)

Lactose

Magnesium is highly dependent on other levels of various nutrients and requires a well-functioning digestive system and kidney function. Adequate levels of Vitamin D, calcium and fluoride are necessary for the body to utilize magnesium.

Antagonists

Vitamins: B9, B10, B12, D, E

Minerals: Calcium (Ca), Copper (Cu), Iron(Fe), Manganese (Mn), Sodium (Na), Phosphorous (P), Flouride

Metals: Cadmium (Cd), Lead (Pb)

Alcohol, insoluble fibre, phytates, fatty acids

Magnesium competes with calcium and fluoride. In addition to this most people already may contain sufficient amounts of fluoride.

Various foods can inhibit absorption which includes, insoluble fibre such as wholegrain bran and seeds as they tend to contain high amounts of phytates. High oxalate foods can also inhibit magnesium from being absorbed by the body which include green leafy vegetables such as spinach, nuts, coffee, cacao and tea.

Food Sources of Magnesium

Magnesium can be found in many plant and animal foods and in beverages. Magnesium can be found in legumes, nuts, seeds, whole grains, and in green leafy vegetables such as spinach. It can also be found in salmon, halibut, chicken and beef. Some foods such as breakfast cereals are fortified with magnesium. Foods that have been processed such as wholegrains where the nutrient rich germ and bran is removed will have lower amounts of magnesium.

Foods that contain adequate amounts of dietary fiber provide magnesium. Cooking food slowly helps to release magnesium making absorption more bioavailable.

Magnesium can also be found in tap water however this may not be readily absorbed by the body as it is in an inorganic form which the body may not readily utilize. Bottled spring water also contains magnesium and amounts will vary in accordance to different brands.

Age

Magnesium: Recommended Daily Allowance (RDA) in milligrams (mg)

CHILDREN

0-6 months

30 mg/day *

7-12 months

75 mg/day *

1-3 years

80 mg/day

4-8 years

130 mg/day

9-13 years

240 mg/day

 

 

 

Age

Magnesium: Recommended Daily Allowance (RDA) in milligrams (mg)

MALES

14-18 years

410 mg/day

 

 

19-30 years

400 mg/day

 

 

31-50 years

420 mg/day

 

 

 

 

 

 

FEMALES

 

 

Pregnancy

Lactation

14-18 years

360 mg/day

400 mg/day

360 mg/day

19-30 years

310 mg/day

350 mg/day

310 mg/day

31-50 years

320 mg/day

360 mg/day

320 mg/day

51+ years

320 mg/day

 

 

 

*Adequate Intake (AI)

[13]

Magnesium Supplementation

Magnesium is available in various forms such as capsules, tablets, liquids and transdermal magnesium oil spray for magnesium therapy. There are different types of magnesium and each type has different health benefits. Some of the best types of magnesium include magnesium malate, glycinate, chloride, taurate, orotate, citrate, l-threonate. Other forms include oxide, dihydroxide (milk of magnesia), carbonate and aspartate. Epsom salts is magnesium in the form of sulfate which is only to be used in a bath or foot soak.

Magnesium should be taken away from calcium supplementation as these two minerals can compete against each other. Magnesium can have very calming and relaxing effects and is ideal to take in the evening for a restful sleep. A 2:1 calcium-to-magnesium ratio is the recommended rule which means for every amount of magnesium taken the calcium dose should be doubled, however nutritional profile is likely to be different for all individuals. As an example some people may suffer from calcification and require more magnesium than calcium.

Enteric coated magnesium may be less bioavailable than certain other forms of magnesium such as magnesium acetate. [14]

Approximately 25% to 50% of the dietary magnesium consumed is absorbed by the body [15].

Various studies are showing the positive effects of using transdermal magnesium (a liquid based magnesium supplement made from magnesium chloride and purified or distilled water). [16] [17] [18]

Deficiency Symptoms of Magnesium

A magnesium deficiency is also known as hypomagnesaemia. Research is showing that more people are becoming deficient in magnesium which can be caused by many lifestyle factors and health conditions. The following are symptoms of a magnesium deficiency.

  • Poor appetite
  • Nausea
  • Muscle twitches
  • Facial tics
  • Muscle spasms
  • Uncontrollable tremors
  • Muscle cramps
  • Muscle weakness
  • Fatigue
  • Memory problems
  • Osteoporosis
  • High blood pressure
  • Asthma
  • Irregular heartbeat (arrhythmia) [19]
  • Headaches
  • Anxiety
  • Irritability
  • Mood swings
  • Restless legs
  • PMS
  • Sound sensitivity
  • Light sensitivity
  • Insomnia
  • Hypocalcaemia (low calcium)
  • Hypokalaemia (low potassium)
  • Retention of sodium
  • Personality changes*

*Personality changes may be one of the signs of magnesium deficiency as the lack of this mineral can cause depression, psychosis and any disturbances in an individual’s behavior. These behavioral changes can manifest as confusion and irritability. In these situations magnesium deficiency should be considered and unfortunately can be missed when health professions seek to diagnose any changes in the personality. Magnesium deficiency has been linked to women of child bearing age or perimenopause experiencing mood swings, PMS where usually a supplementation of magnesium is recommended. There have been some positive results where magnesium supplementation has corrected many of the adverse PMS symptoms which can manifest during the monthly cycle.

Irritability, mood swings, insomnia are usually linked to PMS all of which are deficiency symptoms of magnesium.

Some research and discussion are highlighting the possible causes of sound sensitivity which are now thought to be the effects of various nutritional deficiencies. According to The Sound Connection, 1998, Vol. 5, No. 3 there is also a link between individuals deficient in magnesium and also suffering from sound sensitivity. In these cases, it is suggested to take a daily 20mg dose of magnesium per each 10 pounds of body weight where improvements can be noticed within a few days should the issue be a magnesium deficiency. [20]

There are many factors that can be a possible cause for magnesium deficiency. Excessive alcohol and caffeine through coffee, tea and chocolate can deplete the body of magnesium. Foods and beverages high in phosphates or phosphoric acid can also deplete magnesium levels and these include milk, soda and meat, yoghurt, chicken, nuts and beans.

Aging which can lead to problems with digestion and kidney function can also influence magnesium uptake.

Chronic stress can lead to various nutrient deficiencies which also includes magnesium deficiency.

Malfunctioning kidneys can also lead to magnesium deficiency as the proper kidney function helps regulate uptake of magnesium. In addition to this a poorly functioning digestive system can also lead to deficiency as magnesium absorption will be reduced.

Some medicines can also cause magnesium deficiency.

The following are health conditions associated with magnesium deficiency:

  • Cardiovascular disease
  • Osteoporosis
  • Hypertension
  • Type 2 diabetes (mellitus)
  • Asthma
  • Premenstrual Syndrome (PMS)

Magnesium deficiency is also associated with hypocalcaemia.

Toxicity Symptoms of Magnesium

Magnesium toxicity are more likely to occur from supplemental magnesium rather than magnesium from food and excess magnesium is referred to as hypermagnesaemia.

Initial symptoms of toxic amounts of magnesium supplementation will manifest as diarrhea which will progress into the more extreme symptoms for magnesium toxicity. Toxicity is more likely to occur in people with impaired kidney function.

People taking antacids or laxatives are also at risk of hypermagnesaemia and the adverse symptoms [21].

In cases of magnesium toxicity an intravenous (IV) calcium gluconate is the usual protocol used in flushing out excess magnesium. People with renal dysfunction are usually treated with a flushing of excess magnesium using dialysis.

Toxicity symptoms are also possible with magnesium that comes in the form of a transdermal oil spray.

Symptoms of Magnesium toxicity include:

  • Diarrhea
  • Nausea
  • Vomiting
  • Facial flushing
  • Urine retention
  • Ileus
  • Depression
  • Lethargy
  • Confusion
  • Muscle weakness
  • Difficulty breathing
  • Irregular heartbeat
  • Low blood pressure (hypotension)
  • Cardiac arrest [22]

Precautions and Warnings

Precautions should be taken when using laxatives or antacids containing magnesium as well as some medicines that are taken over a prolonged period of time. [23]

People with kidney disease should take more caution when supplementing with magnesium as they are at higher risk of hypermagnesaemia. Caution should also be taken by individuals with heart disease and gastrointestinal disorders.

Magnesium supplements can interact with some drugs and it is recommended to check with your doctor before supplementing.