Magnesium
Health Benefits, Types, and Deficiency
Discover magnesium's health benefits, deficiency symptoms, types, and dietary sources in this comprehensive guide.
Magnesium is a fundamental mineral used in over 600 cellular reactions in the human body. Everything from regulating blood pressure to supporting the immune system involves magnesium. The majority of the 25 grams of magnesium present in your body is stored in the skeletal system. The rest is found in muscles, bodily fluids, and soft tissues.
If you do not get enough magnesium from your diet, you could develop a magnesium deficiency. That has ramifications for your immune system, muscle and nerve function, bone health, and even anxiety levels. Despite that, 68% of US adults fail to meet the recommended daily intake.
This guide will look at the health benefits of magnesium, the symptoms of magnesium deficiency, and the best dietary sources.
We cover:
® Other Common Mineral Deficiencies
What is Magnesium?
Magnesium is a chemical element. It is a shiny gray metal with a high chemical reactivity. As a result, magnesium is never found pure, only occurring naturally in combination with other elements. Usually, these combinations take the form of a salt, e.g., magnesium citrate.
As the eleventh most abundant element by mass in the human body, magnesium is vital to healthy functioning. Its most common interaction is between phosphate and magnesium ions. This simple interaction governs more than 300 enzymatic reactions, including the use and synthesis of ATP – the body's energy molecule.
Heath Benefits of Magnesium
Because of magnesium's role in facilitating ATP-related enzyme reactions, it's little surprise that magnesium is most needed where ATP consumption is the highest: the heart, brain, and muscles. These energy-intensive organs consume magnesium to ensure proper function.
But that's not all – here are some of the main health benefits of magnesium:
Supports Bone Health
Magnesium isn't just stored in bones; it builds bones. Adequate magnesium intake is essential for bone formation and maintaining bone density. It helps in the assimilation of calcium into the bone and influences the activities of osteoblasts and osteoclasts, cells responsible for healthy bone density.
Enhances Heart Health
Every beat of your heart is thanks to magnesium. It helps regulate muscle contractions in the heart by competing with calcium. If magnesium levels are low, calcium may overstimulate your heart muscle cells.
Little wonder then that it's associated with a lower risk of heart disease. It also lowers blood pressure – in a systematic review, magnesium supplementation reduced both systolic and diastolic blood pressure.
Regulates Muscle and Nerve Function
Just like in the heart, magnesium blocks calcium, helping muscles relax. If your body has too little magnesium, you're liable to experience cramps and spasms as your muscles contract too much.
Some have explored magnesium's potential for boosting exercise performance. In a 2019 study, cyclists who took magnesium daily for three weeks saw improvements in muscle recovery and muscle damage protection compared to a second group taking a placebo.
Improves Psychological Health
Magnesium deficiency is commonly linked to depression. A study of over 8,800 people aged 65 and under found those with the lowest magnesium intake had a 22% greater risk of depression.
Another study in 3,172 Iranian adults revealed boosting magnesium intake lowered the risk of depression and anxiety. Potential causes include magnesium's positive effect on sleep, its anti-inflammatory effects, and its brain-boosting benefits.
Assists in Controlling Blood Sugar Levels
People with type 2 diabetes frequently have low magnesium levels. Magnesium normally helps regulate insulin, moving sugar out of the blood and into cells for storage.
Too little magnesium, and your cells can't use insulin effectively, causing blood sugar levels to remain high. A daily magnesium supplement significantly reduces fasting blood sugar levels in type 2 diabetics.
Types of Magnesium
Magnesium acts differently depending on which element or ion it binds with to form a salt. Here are some of the most common formulations:
§ Magnesium Glycinate: Highly absorbable, gentle on the stomach, ideal for improving sleep, reducing anxiety, and ensuring overall relaxation. It's especially beneficial for those with magnesium deficiencies seeking a stomach-friendly option.
§ Magnesium Citrate: A combination of magnesium and citric acid, this type is well-absorbed and often used as a laxative. It's effective for constipation relief and sometimes for bowel preparation before medical procedures but can be too potent for some.
§ Magnesium Sulfate: Also known as Epsom salt, it is commonly used externally in baths to soothe muscle aches. When ingested, it acts as a laxative, but its primary use is for external relaxation and alleviating muscle soreness.
§ Magnesium Carbonate: Acts as an antacid, offering a high magnesium level. It treats acid indigestion and heartburn and has a milder laxative effect than magnesium citrate.
Magnesium Deficiency
Unfortunately, many adults fail to get sufficient magnesium intake – although symptoms of magnesium deficiency are rare. Low magnesium is known as hypomagnesemia.
Magnesium Deficiency Stats
§ According to a 2020 review, the standard US diet only contains approximately 50% of the recommended daily intake.
§ Sixty-eight percent of US adults do not meet the recommended daily magnesium intake.
§ According to the Office of Dietary Supplements (ODS), the average adult male should consume around 420 mg of magnesium daily, and adult females around 320 mg daily.
§ Pregnant women should increase their daily magnesium intake by around 40 mg for the duration of the pregnancy.
§ Babies under 1 year old will receive adequate magnesium intake from breastmilk alone.
Symptoms of Magnesium Deficiency
When magnesium deficiency occurs, the symptoms generally revolve around magnesium's role in the body. Most people with a deficiency won't experience any symptoms. However, a minor deficiency may cause these issues:
§ Reduced appetite
§ Nausea or vomiting
§ Fatigue or weakness
As the deficiency worsens, serious problems begin to occur. Look for these advanced magnesium deficiency symptoms:
§ Muscle cramps and twitches
§ Numbness or tingling
§ Mental disorders like apathy
§ Weak bones (osteoporosis)
§ Tiredness and muscle weakness
§ High blood pressure
§ Heart rhythm changes or spasms
§ Seizures
Diseases Associated with Magnesium Deficiency
In certain individuals, magnesium deficiency doesn't just cause uncomfortable symptoms; it's a trigger for a severe disease. These conditions are often associated with either the immune system, musculoskeletal system, or both.
Take rheumatoid arthritis (RA), for example. Magnesium is believed to reduce inflammation in affected people and may even prevent the condition. In one study, women who had a diet rich in magnesium were less likely to develop RA.
A similar autoimmune condition called Sjogren's disease, where the body's immune cells attack the tear and salivary glands, may also benefit from magnesium for the same reasons.
Thyroid disease, on the other hand, is usually associated with iodine. However, its relationship with magnesium is an important one. Magnesium converts the inactive T4 hormone into the active T3 hormone, without which the thyroid hormone has no effect. People with Hashimoto's thyroiditis, in particular, often have sup-optimal levels of magnesium, once again causing the immune system to go haywire.
Finally, as alluded to earlier, there's a direct link between magnesium and type 2 diabetes. People with insulin sensitivity, as in type 2 diabetes, lose more magnesium in the urine, increasing the risk of deficiency. That only exacerbates the condition, as low magnesium levels are associated with insulin resistance.
Individuals with type 1 diabetes are also at risk of magnesium deficiency. However, it's significantly less common than in their type 2 counterparts.
Top Sources of Magnesium
Not sure where to get your daily dose of magnesium? Supplementation is one potential option, or you could increase levels naturally through your diet. Many plant and animal foods contain high levels of magnesium, including:
§ Nuts and Seeds: Especially almonds, cashews, and pumpkin seeds.
§ Whole Grains: Such as brown rice, whole wheat, oats, and quinoa.
§ Leafy Green Vegetables: Like spinach, kale, and Swiss chard.
§ Legumes: Beans, lentils, chickpeas, and black-eyed peas.
§ Fish: Particularly mackerel, salmon, and halibut.
§ Bananas: A good source of magnesium and also potassium.
§ Dark Chocolate: High in magnesium and also contains antioxidants.
§ Avocados: Nutrient-dense and a good source of magnesium.
§ Tofu: An excellent source for vegetarians and vegans.
§ Yogurt or Kefir: Dairy products generally contain magnesium.
Other Common Mineral Deficiencies
Magnesium isn’t the only mineral deficiency to look out for. It's not even the most common. Other potential deficiencies include:
§ Iron deficiency is the most common mineral deficiency. Iron is key for hemoglobin production, a protein that allows red blood cells to carry oxygen, and a deficiency leads to anemia, characterized by fatigue and weakness.
§ Iodine deficiency is associated with thyroid function. Low iodine levels cause goiter and hypothyroidism.
§ Calcium deficiency leads to major problems with bone health and muscle function. Severe deficiency causes osteoporosis, leading to brittle, fragile bones.
§ Zinc deficiency is less well-known. However, it causes impaired immune function, wound healing, DNA synthesis, and cell division. Low levels result in hair loss, skin lesions, frequent infections, and more.
Whatever your deficiency – be it an iron or magnesium deficiency – the solution is a healthy and balanced diet. If you suspect you've got low magnesium levels, speak to your healthcare provider. They can advise you on the best supplement.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/29093983
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pubmed/25540137
https://www.weforum.org/agenda/2023/02/magnesium-important-micronutrient-health-food/
https://academic.oup.com/qjmed/article/111/11/759/4209351?login=false
https://www.verywellhealth.com/magnesium-deficiency-5200347
https://bestpractice.bmj.com/topics/en-gb/1137
https://www.medicalnewstoday.com/articles/286839
https://www.healthline.com/nutrition/magnesium-benefits
https://www.healthline.com/nutrition/what-does-magnesium-do
https://www.pharmacytimes.com/view/study-half-of-all-americans-are-magnesium-deficient
https://www.healthline.com/health/diabetes/magnesium-and-diabetes
