Why Magnesium Is the Secret to a Healthier You

Why Magnesium…?

Imagine a nutrient that is so essential that without it, your heart wouldn't beat, your muscles wouldn't contract, and your nerves couldn't send signals. This essential mineral is magnesium, and it's so vital that many people turn to magnesium supplements to ensure they get enough of it. Magnesium is essential for enabling more than 300 enzymatic reactions in the human body. It is a vital mineral that supplies the body with the necessary nutrients to maintain good health. It plays a critical role in various bodily functions, such as controlling muscle and nerve activities, managing blood sugar levels, reducing blood pressure, and facilitating the production of protein, bone, and DNA. 

Forms of Magnesium

Magnesium, a versatile mineral, is available in various forms tailored to meet different health needs. Understanding these forms and incorporating magnesium-enriched foods into your diet empowers you to make informed decisions about the most suitable form for your specific health concerns. Here's an overview of primary magnesium forms used in supplements:- 

Magnesium Citrate:

Known for bioavailability, laxative effect, and improved digestion. 

Magnesium Glycinate:

Favored for calming effects, high absorbability, and gentleness on the stomach, suitable for mental health and sleep quality. 

Magnesium Malate:

Beneficial for energy production, recommended for fatigue or muscle pain. 

Magnesium Oxide:

Relieves digestive issues and boosts magnesium levels. 

Magnesium Chloride:

High absorption rate, relieves muscle soreness, and improves skin health. 

Magnesium Sulfate:

Commonly known as Epsom salt, soothes muscle aches and induces relaxation. 

Magnesium Lactate:

Used for large magnesium doses with ease on the stomach.  

Magnesium Taurate:

Recommended for cardiovascular health, improves heart health and blood pressure levels. 

Magnesium Orotate:

Supports DNA and RNA synthesis, beneficial for heart health and athletic performance. 

Magnesium L-Threonate:

Known to improve brain function, used for enhancing cognitive abilities and counteracting age-related memory loss. 

Choose the right magnesium supplement form based on your specific health goals. Each form has unique benefits and absorption modes in the body, allowing you to make confident decisions about your health.

Functions of Magnesium

It performs numerous bodily functions and is essential for maintaining optimal health and well-being. They are:

Energy Production: Magnesium is a crucial element in the conversion of food into energy. It serves as the catalyst that initiates ATP (adenosine triphosphate), the primary energy transporter in cells. This mechanism helps maintain your vitality and preparedness for activity.

Bone Health: Approximately 60% of the body's magnesium is stored in bones. It combines with calcium to maintain bone structure and strength.

DNA and RNA Synthesis: The synthesis and repair of DNA and RNA, which are essential for cellular division and development, are aided by magnesium.

Blood Glucose Control: It helps regulate blood sugar levels by controlling the release and action of insulin.

Electrolyte Balance: It assists in preserving the equilibrium of electrolytes like sodium, potassium, and calcium, which are necessary for proper hydration, nerve transmission, muscle function, and overall cellular activity.

Cardiac Health: Magnesium is crucial for maintaining a normal heart rhythm and promoting overall heart health.

Mental Health: Studies suggest that magnesium helps with mood regulation and has the potential to alleviate symptoms of depression and anxiety. 

 Deficiency Symptoms

Magnesium deficiency, also known as hypomagnesemia, can manifest in various ways throughout the body. Here are some common symptoms associated with magnesium deficiency:

• Muscle cramps
• Fatigue 
• Numbness and tingling
• Irregular heartbeat
• Osteoporosis
• High blood pressure
• Insomnia or difficulty sleeping
• Headaches and migraines
• Nausea and loss of appetite
• Abnormal heart rhythms
• Seizures

Factors Influencing Magnesium Requirements In Our Body

Factors Decreasing Magnesium Bioavailability

• Refining or processing food
•  High phosphorus to magnesium ratio
•  Very high calcium intakes
•  Consuming alcohol, soft drinks, and coffee
•  A low protein intake
•  Certain drugs (e.g., diuretics) 

Factors Increasing Magnesium Bioavailability

• Not refining or processing food
• Fermentable fiber (e.g., inulin, resistant starch)
• Peptides from casein or whey
• Vitamin D
• Vitamin B6
• Hard magnesium-rich water

Would you like to know more information on how to increase magnesium intake in your body? Then let's dive into the natural food sources which will benefit your health.

Food Sources

Magnesium is exceptionally available in all the food groups. To boost your magnesium intake, consider incorporating a variety of magnesium-rich foods into your diet. Did you know that consuming just 30 grams of dried banana or apricot provides about 30 mg of magnesium, similar to the amount found in one avocado puree? These dried fruits can be a convenient and tasty way to boost your magnesium intake.

Source: https://www.medicalnewstoday.com/articles/286839#sources

Dosage Recommendations

The amount of daily nutrient requirement depends on age and gender. Average daily recommended amounts are listed below in milligrams (mg).

Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Risks Of Consuming Too Much Magnesium

Magnesium is necessary for good health, but it's essential to be mindful of your intake. 

• Ingesting an excessive amount, especially from supplements, can result in digestive problems such as diarrhea, nausea, and abdominal pain. 
• In serious situations, elevated magnesium levels could cause more severe issues like irregular heart rhythm, cardiac arrest, low blood pressure, and impaired kidney function. 
• Visual Problems: Too much magnesium may cause visual problems or blurry vision, although this is not very common.
• Kidney Strain: An excess of magnesium can put a strain on the kidneys, and if kidney function is not optimal, it might disrupt the overall fluid balance, potentially impacting eye health.

Magnesium Absorption And Diet Interactions

• Optimizing intake and preventing deficiency requires an understanding of all aspects that affect magnesium absorption. Phytic acid in seeds, nuts, beans, legumes, and grains can hinder magnesium absorption. To combat this, think about consuming foods high in phytic acid and vitamin C, cooking with vinegar, sprouting, fermenting, and soaking plant foods. 
• Maintaining a balance between magnesium and calcium intake is crucial. Taking zinc supplements at the same time as magnesium supplements can reduce magnesium intake, so it's best to use them separately. Excessive iron intake can also lower magnesium absorption.
• Dietary factors such as fibre, protein, and healthy fats can affect magnesium absorption. Balancing fibre, protein, and healthy fat intake is essential for optimizing magnesium absorption.

Why is Magnesium supplementation important and how it benefits our health?

Heart Health

Magnesium plays a key role in reducing the risk of hypertension development by affecting arterial smooth muscle contraction and regulating sodium and potassium transport. Supplementing magnesium in diuretic-resistant individuals has shown significant blood pressure reduction. Magnesium replenishment is crucial for normalizing potassium levels and decreasing blood pressure. Additionally, it reduces the risk of arrhythmias and mortality after acute myocardial infarction, emphasizing its importance in cardiovascular health.

Diabetic Care

Type 2 diabetes is often associated with both extracellular and intracellular magnesium (Mg) deficiencies. Intracellular Mg is crucial for insulin action and glucose uptake. Decreased intracellular magnesium worsens blood sugar regulation and reduces insulin sensitivity.  Low Mg intake and increased urinary Mg loss are significant contributors to Mg depletion in type 2 diabetes. Low dietary Mg intake is linked to the development of type 2 diabetes and metabolic syndrome. Studies suggest that Mg supplementation benefits metabolic profiles in diabetic patients.

Bone Health

Calcium and vitamin D are well-known for their role in preventing bone loss and osteoporosis, but magnesium is also essential for bone matrix synthesis and plays a role in bone formation. It promotes osteoblast proliferation, supporting bone density and reducing the risk of osteoporosis and fractures. Magnesium supplementation is needed to maintain strong bones and prevent bone loss.

Kidney Function

Magnesium is crucial for kidney function, regulating blood flow, fluid balance, and electrolyte levels. It helps remove waste and excess substances from the blood, preventing kidney damage and disease. Foods with good sources of magnesium, such as dark leafy greens, nuts, and whole grains, can help maintain optimal levels. However, as magnesium deficiency is common, supplementation is essential to maintain healthy kidney function, particularly in individuals with kidney concerns or those taking medications that deplete magnesium levels.

Brain Health

Magnesium (Mg) regulates metabolism, maintains tissue homeostasis, and supports brain health by harmonizing nerve signals and protecting the blood-brain barrier. It also helps reduce neuroinflammation, which drives tissue damage in neurodegenerative diseases. Ensuring adequate Mg intake through personalized diet or supplementation may help prevent or slow neurodegeneration, making it a potential adjunct therapy option.