Magnesium & Health
What is Magnesium & What Does it Do?
Magnesium is a mineral found in the Earth’s crust, which is then condensed inside plant tissues. The average human body contains roughly 25 grams of magnesium, with over half found in our bones and most of the remainder found in our muscles. Only 1% of our magnesium can be found in our blood making testing a bit tricky. (1)
In the human body, magnesium is used in over 300 different processes daily including: (1)
Energy production within the mitochondria
Protein synthesis
Nucleic acid synthesis (DNA & RNA building blocks)
Cellular communication
Vitamin D balance
Calcium balance
The structure of our bones
As you can see, magnesium is another important mineral!
Magnesium Deficiency:
With over half of the U.S. population not meeting their RDA for magnesium, this is certainly a nutrient of concern. Unfortunately, mild magnesium deficiency may be more common than magnesium sufficiency.
Signs and Symptoms of Magnesium Deficiency:
Thankfully, severe magnesium deficiency is not seen outside of laboratory studies where it produces low calcium and potassium levels, sodium retention, neurological and muscular symptoms such as tremor or spasms, loss of appetite, nausea, vomiting, and personality changes. (1) While severe magnesium deficiency is quite rare, mild magnesium deficiency can cause long-term, serious issues.
Individuals at risk of developing magnesium deficiency include those with: (1)
Chronic diarrhea
Malabsorption syndromes
Chronic inflammation of the digestive tract
Kidney disease
Diabetes
Long-term use of diuretics
Parathyroid gland disorders
Phosphate depletion
Primary aldosteronism
Excessive lactation
Inadequate access to healthy foods
Alcohol abuse disorder
Advanced age (due to decreased absorption and increased excretion)
Where to Find Magnesium:
Magnesium is found in some of our most nutrient-dense foods including:
Daily Intake:
The RDA for magnesium varies quite a bit depending on age, sex, and life circumstance. This target ranges from 310 to 420 with biological males over the age of 31 requiring the highest level and biological females aged 19-30 requiring the lowest level. The RDA for magnesium is unchanged while nursing, but is higher during pregnancy. (1)
It should be noted that these recommendations are for preventing deficiency, but we do not have specific recommendations for the prevention of chronic illness or optimal health.
Toxicity:
There are multiple magnesium supplements on the market with several different forms. However, excessive magnesium intake from supplements (not food) has been linked with undesirable side effects ranging from: (1)
Diarrhea
Low blood pressure
Lethargy
Confusion
Palpitations
Decreased kidney function
Muscle weakness
Difficulty breathing
Cardiac arrest
To avoid these potential adverse effects, a tolerable upper intake level has been established specifically for magnesium from supplementation. This UL has been set at 350 mg/day for individuals 9 years of age and older. A lower UL has been set for younger children. (1)
There is no UL for magnesium intake through food, so eating a big bowl of greens with whole grains and beans remains a very healthy choice!
Prevention of Disease:
Mild magnesium deficiency has been linked to an increased risk of developing the following conditions: (1)
Metabolic syndrome and type 2 diabetes
Hypertension
Calcification of coronary arteries
Heart attack and stroke
Complications after heart surgery
Osteoporosis
Muscle wasting
Asthma
Neuropathic pain
Migraine headaches
Increased postoperative pain
Post concussion complications
Sepsis
Maintaining adequate magnesium intake is one healthy choice that provides many benefits!
Disease Treatment:
In addition to the prevention of the above conditions. Magnesium plays a key role in the treatment of: (1)
Preeclampsia and Eclampsia
Anticipated premature delivery or prolonged pregnancy - has been found to be neuroprotective
Hypertension
Atherosclerosis
Diabetes
Asthma
Pain management, including post-operative pain and neuropathic pain
Migraine headaches
Additionally, adequate magnesium levels are associated with better outcomes after heart attacks and hospitalization.
Medication and Nutrient Interactions:
There are a few substances that can interfere with magnesium and magnesium can interfere with a few substances as well.
Substances That Interfere With Magnesium: (1)
Proton Pump Inhibitors
Lasix
Thiazide diuretics
High doses of zinc
Substances That Magnesium Supplements Interfere With: (1)
Digoin
Nitrofurantoin
Antimalarial medications
Bisphosphonates
Chlorpromazine
Penicillamine
Oral anticoagulants
Quinolone antibiotics
Tetracycline antibiotics
Applications:
Our takeaways this week are:
Magnesium is a nutrient that many of us are deficient in.
Low magnesium levels increase the risk of many different conditions including cardiovascular disease and diabetes.
Magnesium is best supplied by green leafy vegetables, whole grains, legumes, nuts, and seeds.
Supplemental magnesium isn’t without its risks and should be limited to no more than 350 mg daily.
Next week:
Next week we will investigate manganese.
To our health!
References:
Higdon, J, “Iron” Linus Pauling Institute, 2001; last update: 2019; accessed January 10, 2022; https://lpi.oregonstate.edu/mic/minerals/magnesium
