Magnesium
Summary
Magnesium (FatSol) [DV ~ 600mg] {Half Life = 20 hours} Plays several important roles in the health of your body and brain including: Energy creation, Protein formation, Gene Maintenance, Muscle Movements, Nervous System Regulation and IQ efficacy. Works in tandem with vitamin D to convert it into its active form, and with Calcium to balance insulin levels. Magnesium comes in many forms with varying primary effects: Magnesium Citrate (Common form used to treat deficiency, anxiety, and depression symptoms; aids sleep moderately), Magnesium Oxide (poorly absorbed form version of citrate), Magnesium Malate (Good for fatigue), Magnesium Glycinate (Best for enhancing sleep, and treating inflammatory diseases), Magnesium L-Threonate (Best brain benefits such as concentration, focus, and memory) Those who are chronically-stressed or eat high-sugar diets tend to have lower levels of magnesium. This mineral is important for supporting immune function, heart health and muscle function. A magnesium deficiency may cause increased production of inflammatory chemicals in the body, raising your inflammation and contributing to autoimmunity disease.
Magnesium can be harmful in larger amounts [>700mg/day].
Magnesium is essential for all living cells. It is a vital component of the body's biochemical processes, with an adult human body containing approximately 25 grams of magnesium. Around 60% of this magnesium is found in the bones, while the rest is distributed in muscles, soft tissues, and fluids, including blood.
Functions in the Body:
Energy Production: Magnesium is a cofactor in more than 300 enzyme systems that regulate various biochemical reactions in the body, including those responsible for energy production, such as the conversion of food into energy (ATP).
Protein Synthesis: It plays a key role in the synthesis of DNA, RNA, and proteins, which are essential for cellular growth and reproduction.
Muscle and Nerve Function: Magnesium is crucial for the normal functioning of muscles and nerves. It helps regulate muscle contractions and is necessary for the transmission of nerve impulses.
Blood Glucose Control: It helps regulate blood sugar levels and is involved in the management of insulin.
Blood Pressure Regulation: Magnesium helps maintain normal blood pressure by aiding in the relaxation of blood vessels.
Deficiency and Health Implications
Magnesium deficiency can lead to several health issues, including:
Muscle Cramps and Spasms: Due to its role in muscle function.
Fatigue and Weakness: Magnesium is crucial for energy production.
Mental Health Issues: Low magnesium levels have been linked to depression, anxiety, and other mental health disorders.
High Blood Pressure and Cardiovascular Disease: Magnesium helps regulate blood pressure and supports heart health.
Osteoporosis: Since a large portion of magnesium is stored in the bones, deficiency can affect bone density.
Magnesium is a vital mineral that supports numerous bodily functions and overall health. Ensuring adequate intake through a balanced diet or supplements when necessary is essential for maintaining optimal health and preventing deficiency-related health issues.
Nutrient Interactions
Zinc
High doses of zinc supplements can negatively affect magnesium absorption. Research has shown that zinc supplements at 142 mg/day (well above the tolerable upper intake level of 40 mg/day) in healthy adult males significantly reduce magnesium absorption and disrupt magnesium balance, which is the net difference between magnesium intake and magnesium loss.
Fiber
Substantial increases in dietary fiber intake have been found to decrease magnesium utilization in experimental studies. However, the extent to which dietary fiber affects magnesium status in individuals with a varied diet in real-world settings is not well understood.
Protein
Dietary protein intake influences magnesium absorption. A study involving adolescent boys found that magnesium absorption was directly related to protein intake, with the lowest absorption observed when protein intake was below 30 g/day.
High Magnesium Foods (from highest to lowest, per 100 grams)
Dark Chocolate [95%] (500mg)
Flax Seeds (392mg)
Brazil Nuts (375mg)
Sesame Seeds (350mg)
Poppy Seeds (347mg)
Chia Seeds (335mg)
Sunflower Seeds (325mg)
Cashews (292mg)
Pumpkin Seeds (262mg)
Almonds (260mg)
Pine Nuts (251mg)
Walnuts (158mg)
Nutritional Yeast [Non-Fortified] (133mg)
Macadamias (130mg)
Pistachios (121mg)
Pecans (121mg)
Spinach (79mg)
Wholegrain Bread (78mg)
Wholegrain Pasta (44mg)
Avocados (29mg)
Salmon [Wild Caught] (27mg)
Bananas (27mg)
Broccoli (21mg)
References
Clinic, C. (2024, May 14). Signs you may have a magnesium deficiency. Cleveland Clinic. https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it
Healthdirect Australia. (n.d.). Magnesium deficiency. Symptoms, Causes, Treatment & Prevention | Healthdirect. https://www.healthdirect.gov.au/magnesium-deficiency
Magnesium. (2024, January 2). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium
Rd, N. R. M. (2024, May 30). What happens to your body when you take magnesium every day. EatingWell. https://www.eatingwell.com/magnesium-benefits-8656021