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Magnesium & Health

Danielle Q Currey, ND, CST-T

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: 

  1. Magnesium is a nutrient that many of us are deficient in. 

  2. Low magnesium levels increase the risk of many different conditions including cardiovascular disease and diabetes. 

  3. Magnesium is best supplied by green leafy vegetables, whole grains, legumes, nuts, and seeds.

  4. 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: 

  1. Higdon, J, “Iron” Linus Pauling Institute, 2001; last update: 2019; accessed January 10, 2022; https://lpi.oregonstate.edu/mic/minerals/magnesium