MAGNESIUM: UNDER THE MICROSCOPE

MAGNESIUM BENEFITS

Magnesium is an important mineral in the body. It serves as a cofactor in over 300 enzyme systems that regulate vital processes in the body.¹ It is the 4th most abundant mineral found in humans, making up .05% of total body weight.² It plays a role in structural and chemical processes in the body including (but not limited to):²

• Bone structure & mineralization
• Protein synthesis
• Muscle function
• Nerve function
• Hormone production
• Blood glucose control
• Heart muscle contraction
• Blood pressure regulation
• Energy production
• DNA Synthesis
• Antioxidant production³

Related Reading: SHOULD YOU TAKE A MAGNESIUM SUPPLEMENT? WE ASKED AN EXPERT

MAGNESIUM RESEARCH

Headaches—There is some evidence that magnesium may play a role in headaches. Researchers think this may be because low magnesium can cause constriction of blood vessels and also has negative effects on neurotransmitters. ^{5, 6, 7, 8}

Sleep—Magnesium has gained popularity as a sleep supplement in recent years. There is some research showing that magnesium deficiency may be linked to sleep issues.^9, 10, 11 This may have to do with the fact that magnesium plays a role in multiple mechanisms related to sleep, including blocking N-methyl-D-aspartate (NMDA) receptors that would otherwise keep you alert and awake.^9, 12

One study of particular interest found that elderly individuals receiving 500mg of magnesium as magnesium oxide split across two daily doses had improved sleep efficiency, decreased time to fall asleep, decreased cortisol levels (a marker of stress) and increased serum melatonin levels.¹²

Heart Health—A systematic review and meta-analysis showed that magnesium levels are inversely related to risk of heart health issues, meaning that those with the lower levels of magnesium are associated with higher risk of heart health issues.¹³

Other Benefits—The burgeoning field of magnesium research shows that magnesium may be beneficial for fatigue, mental health, premenstrual syndrome, and many other health concerns. It is important to note that just because a health issue is associated with low magnesium levels or intakes, it does not mean that the magnesium level caused the health issue.

MAGNESIUM NEEDS

The Recommended Dietary Allowance (RDA) for magnesium in healthy male adults ranges from 400-420mg per day. The RDA for healthy adult females is 310-320mg per day.¹ The RDA is essentially the amount needed to prevent deficiency.¹⁴ The 2013-2016 National Health and Nutrition Examination Survey found that 48% of Americans get less magnesium from food and drink than what is recommended for their gender and age group.¹⁵

CAN YOU GET TOO MUCH MAGNESIUM?

Toxicity from magnesium is rare except in those with kidney disease but taking too much supplemental magnesium can result in diarrhea, gastrointestinal irritation, nausea, and vomiting.¹⁶ When magnesium is taken at higher doses, it can cause “osmotic diarrhea”. Think back to high school chemistry class, and the classic “water follows solute” lesson. Magnesium in the intestines is a prime example of this fact. When there is a lot of magnesium (solute) in the intestines, water floods in, causing diarrhea. A common question regarding magnesium supplements is “does magnesium make you poop?”. Well, now you know—high doses can make you poop.

The Food and Nutrition Board (FNB) of the US Institute of Medicine had defined a tolerable upper intake level (UL) for magnesium of 350mg per day. 350mg per day represents the highest level of daily supplemental magnesium (not coming from food) intake likely to pose no risk of diarrhea or gastrointestinal problems in most individuals.^14, 16

FOOD SOURCES OF MAGNESIUM

Magnesium can be found abundantly in beverages like coffee, tea and cocoa. There are many foods that are good sources of this important mineral like nuts, legumes, whole-grain cereals like oats and barley, seafood and green leafy vegetables. You can also find magnesium in tap water, particularly if you have hard water.²

TYPES OF MAGNESIUM SUPPLEMENTS

Magnesium can be found in many forms in dietary supplements. Some of the most common include magnesium oxide, carbonate, citrate, chloride, sulfate, aspartate, lactate, glycinate, and malate.^1, 17, 18 Magnesium citrate is easily found in dietary supplement form and has better availability than magnesium oxide,¹⁸ meaning that it more readily enters circulation in the body to have an active effect. Some research suggests that organic-bound magnesium salts like magnesium gluconate, orotate, or aspartate may also have higher bioavailability.¹⁸

WHEN TO TAKE MAGNESIUM

If you are taking higher doses of magnesium, you should divide the doses throughout the day. Getting a dose larger than 350mg at a time may lead to diarrhea or other unpleasant gastrointestinal effects.¹⁶ Pay attention to how you feel after taking the magnesium and adjust accordingly.

MAGNIFICENT MAGNESIUM

With so many roles to play in the body, magnesium is not a mineral to miss out on. Data shows that many Americans aren’t getting enough magnesium in their diets,^1, 15 so make sure to increase your intake of nuts, legumes, leafy greens, and whole grains (as though you needed another reason to eat more of these healthy foods). If you aren’t meeting your needs from diet alone, find a great supplement to make sure you’re getting enough to allow your mind and body to function at their best.

^{2 Advanced Nutrition and Human Metabolism. (2005). (S. S. Gropper, J. L. Smith, & J. L. Groff Eds. 4th Edition ed.). Belmont, CA: Thomson Wadsworth.}