Did you know that magnesium is involved in over 300 reactions in the body? Why yes, magnesium is an essential mineral, critical for a number of metabolic functions in the human body. And that is why is it so important that we stay ahead of magnesium deficiencies. Every cell in the body needs magnesium to function and over 50% of us are deficient. The major dietary sources of magnesium intake include whole grains, legumes, nuts, and green leafy vegetables. Let's talk all about magnesium, why it's so important and how to ensure you get enough.
What is Magnesium Deficiency?
Magnesium, along with calcium, potassium, chloride, and sodium are all electrolytes, needed for our brain, nerves, heart, eyes, immune system, and muscles to function.
We function best when magnesium in our body is at its optimal level. When we are lacking in this mineral, or suffering from a magnesium deficiency, many bodily functions can go out of balance and lead to serious health problems.
Why are so many lacking in magnesium? There are four primary reasons:
Poor nutrition
Medications that deplete magnesium (such as antibiotics and diuretics)
Soil depletion in farming
Absorption problems are likely caused by issues with your gut microbiome
The following list contains common health issues that are tied to magnesium deficiency.
ADHD
One study found that kids who took 200 milligrams of magnesium daily over six months saw a significant decrease in hyperactivity symptoms compared to children in the study who did not supplement with magnesium.
Fatigue
Magnesium and cortisol play a role in calming stress levels and rehabilitating hormones. Magnesium helps to regulate cortisol levels, allowing for more balanced hormone production, something we can all use these days.
Depression or anxiety
Magnesium is a natural calming or relaxing agent. But the actual calming effects probably come from decreasing glutamate (an excitatory neurotransmitter) and increasing GABA (gamma-amino-butyric acid, a calming neurotransmitter). Magnesium works in the brain to calm down the excitatory NMDA receptor. Without it, calcium and glutamate activate NMDA unchecked, which can lead to depression and anxiety.
Boosting serotonin is another way magnesium might be beneficial for people with depression. It is suspected that low serotonin levels play a role in seasonal affective disorder and other forms of low mood and depression. If low serotonin is a factor, increased magnesium intake (from food or supplements) may be helpful because brain magnesium deficiency reduces serotonin levels. In fact, some antidepressant medications may work in part by increasing brain magnesium.
Exercise performance
During exercise, you need more magnesium than when you’re resting, depending on the activity. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue
One study showed a positive effect of magnesium supplementation in relation to strength and force gains with the bench press. This study also noted that there appears to be no benefit in long-term magnesium supplementation for those who already have adequate dietary intake, but there are some benefits for taking an acute dose, particularly before intense exercise. In another study, 2,570 women associated higher magnesium intake with increased muscle mass and power. And research suggested that magnesium supplements protect against certain markers of muscle damage in professional cyclists.
Chronic fatigue syndrome
In a study published in the journal Lancet, researchers found that about fifty percent of the hundreds of participants with chronic fatigue syndrome were actually deficient in magnesium. These participants saw an improvement in symptoms when they received injections of a 580-milligram supplement.
Inflammation
Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.
High blood pressure
Studies also suggest that those using a magnesium supplement led to a significant reduction in both systolic and diastolic blood pressure.
Sleep
Magnesium plays a role in sleep through its regulation of several neurotransmitters involved in sleep, such as gamma aminobutyric acid.
One review in older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes.
Another study in nearly 4,000 adults connected supplementation of magnesium with improvements in sleep quality and duration.
Heart problems
A large study with 7172 participants published in the American Journal of Cardiology found that magnesium significantly reduced the risk of coronary heart disease. A separate study found that Magnesium supplementation may be used as adjuvant therapy in patients with severe congestive heart failure, increasing survival rate and improving clinical symptoms and patient quality of life.
PMS
Premenstrual syndrome (PMS) often causes symptoms such as water retention, irritability, abdominal cramps, and tiredness. Some research suggests that magnesium supplements help relieve PMS symptoms, as well as other conditions such as menstrual cramps and migraine attacks. This may be related to the fact that magnesium levels fluctuate throughout the menstrual cycle, which may worsen PMS symptoms in those who have a magnesium deficiency. Supplementing may help reduce the severity of symptoms, including menstrual migraine attacks.
One study reported that supplementing with 250 mg of magnesium and vitamin B6 helped decrease bloating, depression, and anxiety in 126 women with PMS compared with a control group.
Migraines and other types of headaches
It is estimated that about half of those who suffer from migraines are magnesium deficient. When researchers looked into this they found that 60% of chronic migraine sufferers have genetic changes that decrease their body’s ability to metabolize magnesium. Magnesium relaxes blood vessels in the brain. Ionized magnesium administered through an IV significantly reduced pain within 15 minutes in more than 80 percent of patients.
Insulin resistance
In the US half of all people have some form of insulin resistance ranging from metabolic syndrome to type II diabetes. The importance of magnesium intake in relation to metabolic syndrome has been increasingly recognized. The finding of a 15-year, nearly 5000 participant study suggested that young adults with higher magnesium intake have a lower risk of developing metabolic syndrome.
A similar study followed more than 1,036 healthy adults for five years and the results suggested that greater magnesium intake improved insulin sensitivity in these individuals.
Other studies suggest that magnesium intake may be inversely related to the risk of hypertension and type 2 diabetes mellitus, and may decrease blood triglyceride and increase high-density lipoprotein cholesterol levels. Adding sufficient magnesium to your diet can help prevent insulin resistance.
Low thyroid hormone levels
Magnesium deficiency is not always top of mind when we think about treating thyroid problems. Magnesium is an essential component of the production of thyroid hormones. The authors of this study postulated that "the central biochemical event in thyroid disease is that of an acquired, altered mitochondrial function due to deficiency of magnesium, selenium, and coenzyme Q10."
Muscle cramps and spasms
Most have probably heard this one, spontaneous muscle cramps and spasms are known to be a sign of magnesium deficiency.
Premature aging
One of the hallmarks of aging is known as senescence, a process whereby cells can only replicate a limited number of times before they lose the ability to divide. Cells grown in culture lacking magnesium, have accelerated senescence. Given the numerous critical roles of Mg, it seems likely that Mg inadequacy would interfere with cellular metabolism, which could affect the senescence process. Since we know that low Mg is linked to aging and age-related diseases, correcting nutritional intakes of Mg might contribute to healthier aging and the prevention of age-related diseases.
This highlights some of the benefits of magnesium but is by no means a comprehensive list of all the benefits. The bottom line is that magnesium is critical for many cellular processes and we can all benefit in many ways from supplementing with this miracle mineral. If these studies don't convince you to add more magnesium to your diet, then I don't know what will.
How Can We Get Magnesium From Food?
Many foods are rich in magnesium and your first priority should be getting as many of these foods on your plate as possible. However, given today's depleted soils and overfarming, we know that we may not be able to get all we need from food, and that is where supplementation comes into play.
Some of the best food sources of magnesium are:
pumpkin seeds, 1 oz = 168 mg
flax seeds, 1 tablespoon = 40mg
chia seeds, 1 oz = 95 mg
peanut butter, 2 tablespoons = 49 mg
dark chocolate, 1 oz = 50 mg
banana 1 medium = 32 mg
figs, 1/2 cup = 50 mg
salmon, 1 fillet = 53 mg
oysters, 6 medium = 51 mg
halibut, 3 oz cooked = 24 mg
keffir, 1 cup = 50 mg
spinach, 1 cup = 157 mg
swiss chard, 1 cup = 154 mg
yogurt, plain, low fat, 8 oz = 42 mg
oatmeal, 234 g = 61 mg
avocado, 1 cup = 44mg
edamame, 1/2 cup = 50 mg
black beans, 1/2 cup = 60mg
potato, with skin, 3.5 oz = 43 mg
brown rice, cooked, 1/2 cup = 42 mg
whole wheat bread, 2 slices = 46 mg
almonds, 1 oz = 80 mg
cashews , 1 oz =74 mg
Brazil nuts, 1 oz = 107 mg
What Are the Different Magnesium Supplements?
Magnesium chelate
This form is extremely bioavailable and is found in magnesium-containing food sources.
Magnesium oxide
This is most commonly used in supplements. Not as readily absorbed as other forms. This low bioavailability gives it an intensive laxative effect that makes it a good constipation remedy.
Magnesium citrate
Magnesium is combined with citric acid to make this form. Has a higher absorption rate than magnesium oxide, but also makes a great choice for relieving constipation.
Magnesium malate
Magnesium is combined with malic acid to make the absorption rate better. Magnesium malate can also be used to help promote regular bowel movements and acts as a natural antacid.
Magnesium glycinate
People often use magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb magnesium in this form. It is also one of the gentlest supplements on the stomach.
Magnesium Threonate
Since this form can pass the mitochondrial membrane, research is supporting its ability as a powerful neurological support and a good option for those with depression, anxiety, or magnesium brain fog. However, this form is not as readily available.
Magnesium salt
Another way to get in magnesium is by soaking in Epsom salts or magnesium flakes. Soaking in magnesium is so relaxing – your muscles will be relaxed and you’ll be ready to sleep.
Overall, magnesium is safe to take, but large amounts could potentially cause GI upset and diarrhea. Go off your doctor’s recommendations or start at a lower dose and listen to your body and gradually increase your amount over time. For healthy individuals, the daily recommended amounts are:
Infants to 6 months: 30 mg
7 to 12 months: 75 mg
1 to 3 years: 80 mg
4 to 8 years: 130 mg
9 to 13 years: 240 mg
14 to 18 years: 360 mg for women; 410 mg for men
19 to 30 years: 310 mg for women; 400 for men
31+: 320 mg for women; 420 mg for men
During pregnancy: 350 to 360 mg
While breastfeeding: 310 to 320 mg
What To Know About testing?
My Personal Favorite Supplements:
I take Magnesi-Om every night before bed, it contains 3 bioavailable forms of Magnesium plus L-Theanine which is great for relaxation, sleep, brain health, and regularity. Chelated Magnesium Gluconate and Acetyl Taurinate support muscle relaxation and cognitive function, while Magnesium Citrate supports regular bowel movements. L-Theanine promotes alpha‑wave activity in the brain, shown to encourage a focused calm. This powder supplement instantly dissolves in water, tastes like a yummy berries drink, and is sweetened with monk fruit. I love everything about this and have it on a subscription service. $42/30-servings
Pretty simple, I like this because it is a brand that I trust and has three highly absorbable forms of magnesium (citrate‚ malate‚ and glycinate) all in one formula. It is 300 mg in two pills, so you can dose it according to your needs. I like to take 1 at lunchtime as I'm also using the nighttime product and supplementing my water with electrolyte powders. This is because my doctor told me to take between 300-600 mg per day. Talk to your doctor before adding too much. $31.96/60-servings
This is an electrolyte supplement, that contains 60 mg of magnesium. There are two main components to healthful hydration: water and electrolytes. Contrary to conventional wisdom, a lot of people are actually overwatered. I drink 3-4 liters of water a day and need to add these electrolyte powders. Since this contains a significant amount of magnesium, I like to include it here- plus I never get sick of telling people about LMNT because it is so delicious and makes my water fun to drink.
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