Magnesium is important due to its many functions in the body.
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| Magnesium is an important mineral for body functions. Image by NazihPharmacy |
In this bage:
- What is magnesium?
- Why do we need magnesium?
- Bone health
- Heart health
- Plood sugar
- Migraine attacks
- PMS
- Cancer
- depression
- exercise
- sleep better
- daily intake
- Sources of magnesium
- Magnesium deficiency
- Risks of excess magnesium
- Drug interaction
- FAQ
- Summary
The adult body contains about 25 grams(1) of magnesium, 50-60% of which is stored by the skeletal system.
The rest is found in muscles, soft tissues and body fluids.
What is magnesium?
Magnesium, a mineral abundant in the body, is found naturally in many foods, added to other food products.
Available as a dietary supplement, and found in some medications (such as antacids and laxatives).
Many people in the United States and around the world do not get(2) enough magnesium in their diet.
Although symptoms of deficiency are uncommon in healthy people and often appear in laboratory tests and symptoms of magnesium deficiency.
Magnesium's functions include:
- Aiding muscle
- Lung function
- Nerve function
- Regulating blood pressure
- Using glucose for energy
- Supporting the immune system
Doctors link magnesium deficiency to a host of health complications on the body's systems, so people should aim to meet recommended daily magnesium levels.
Foods rich in magnesium that are recommended to be eaten include almonds, spinach, cashews, and okra, as they contain a high percentage of magnesium.
If a person cannot get enough magnesium through diet, doctors may recommend taking supplements.
Why do we need magnesium?
Magnesium is necessary for many body functions, especially enzymatic reactions essential for the functioning of the body’s systems.
Minerals not only give strength to bones and teeth, but also function extensively in metabolism.
As nutrients, minerals are traditionally divided into two groups according to the amounts the body needs. Minerals not only give strength to bones and teeth, but also function extensively in metabolism, including(3):
- Key macrominerals—those required in amounts of 100 milligrams or more daily—are: calcium, phosphorus (phosphate), magnesium, sulfur, sodium, chloride, and potassium
- Microminerals, required in much smaller amounts of about 15 milligrams per day or less, includes: iron, zinc, copper, manganese, iodine (iodide), selenium, fluoride, molybdenum, chromium, and cobalt
Getting enough of this magnesium can help prevent or treat diseases and the process of building in the body. including(4):
- Muscle contraction and nerve transmission
- Blood clotting and maintaining blood pressure
- Immunity, growth and development
- Alzheimer's disease
- Cardiovascular diseases
- Migraines
The following sections examine the important functions of magnesium in the body and its effects on health.
May promote bone health
Most research focuses on the role of calcium in bone health, but magnesium is also essential for healthy bone formation.
In fact, 50-60% of the magnesium in your body is in your bones(5).
Research conducted in 2013 indicated(6) that adequate magnesium intake leads to:
- Higher bone density
- Improving the formation of bone crystals
- Reduced risk of osteoporosis in females, especially after menopause
Magnesium helps with bone health directly and indirectly by:
- Regulating calcium levels
- Regulating vitamin D level
Calcium and Vitamin D are vital nutrients for bone health.
Some studies(7) link low levels of this mineral with a higher risk of osteoporosis, which makes bones brittle and weak.
Furthermore, a recent review(8) of linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas prone to fractures.
May promote heart health
Magnesium plays an important role in maintaining the health of the heart muscle.
A 2018 review(9) suggests that a magnesium deficiency can increase a person's risk of developing cardiovascular problems.
This is due to the role of magnesium at the cellular level.
Researchers note that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes.
Patients who receive magnesium soon after a heart attack have a lower risk of death.
Doctors sometimes use magnesium during the treatment of congestive heart failure (CHF) to reduce the risk of irregular heartbeat.
Results of a 2019 meta-analysis(10) indicate that increasing magnesium intake may reduce a person's risk of stroke, due to magnesium's role in blood clotting.
They reported that for every 100 mg daily increase in magnesium, the risk of stroke decreased by 2%.
Some research also suggests that magnesium plays a role in high blood pressure.
However, according to the Office of Dietary Supplements [ODS(11)], based on recent research, taking magnesium supplements slightly lowers blood pressure.
Magnesium interferes with the action of the enzyme (LACD), which lowers the level of (LDL) and triglycerides and raises (HDL) cholesterol, maintaining stable levels in the blood.
Based on reviews and studies, the benefits of magnesium for heart health can be summarized by reducing the risk of the following:
- Congestive heart failure
- Death from a heart attack
- Arrhythmia
- Stroke
- Blood pressure
The results of the studies require deeper investigation to understand the role of magnesium in heart health and the prevention of cardiovascular diseases of various types.
May support healthy blood sugar levels
Food-related research has indicated the role of magnesium-rich diets and a reduced risk of developing type 2 diabetes.
This may be because magnesium plays an important role(12) in:
- Controlling glucose metabolism
- Control of insulin metabolism
Magnesium deficiency may worsen insulin resistance, a condition that often develops before type 2 diabetes.
On the other hand, insulin resistance may cause low magnesium levels.
A 2015 review(13) in the International Journal of Diabetes suggests that most, but not all, people with diabetes have low magnesium and it plays a role in diabetes management.
Additionally, a 2017 systematic(14) review suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels.
Another review reported(15) in 2019 that magnesium supplements improved blood sugar levels and insulin sensitivity in people at risk of developing type 2 diabetes.
However, researchers need more evidence before doctors can routinely use magnesium to manage diabetes.
May help prevent migraine attacks
Migraines can be painful and often cause nausea, vomiting, and sensitivity to light and noise.
Magnesium helps(16) relieve or relieve migraines.
This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors that lead to migraines.
People who suffer from migraines may have lower levels of magnesium in their blood and body tissues than others.
Magnesium levels in a person's brain may be low during a migraine.
The American Migraine Foundation notes that people often use doses of 400 to 500 mg per day to prevent migraines.
A 2017 systematic review(17) suggests that magnesium treatment may be beneficial for preventing migraines.
Researchers suggest that taking 600 mg of magnesium citrate appears to be an effective prevention strategy.
Eating more magnesium-rich foods may also help reduce migraine symptoms
Your healthcare provider or doctor determines the amount and need for magnesium.
May improve PMS symptoms
Studies have indicated that magnesium may also play a role in premenstrual syndrome (PMS).
From the findings on premenstrual syndrome, we find the following benefits:
- Improved mood
- Relieve breast pain
- Effect on blood pressure
- Reduce bloating
Studies(18) conducted in 2012, on a small scale, indicate that taking magnesium supplements with vitamin B-6 can improve menstrual symptoms.
However, a more recent 2019 review(19) suggests that the research is mixed and more studies are needed.
Magnesium plays an important role in the body's immunity and bone strength during menopause after the age of 50.
The American College of Obstetricians and Gynecologists suggests that taking magnesium supplements can help reduce bloating, mood symptoms, and breast tenderness during menstruation.
Supporting immunity against cancer
The level of magnesium in the blood is an important factor in the immune system's ability to combat pathogens and cancer cells.
Magnesium deficiency is linked to a variety of diseases, such as infections and cancer.
The mechanism of action of magnesium in immunity includes:
- Magnesium is important for the function of a T-cell surface protein called LFA-1
- LFA-1 acts as a docking site, which plays a key role in T cell activation
“If magnesium is present in sufficient quantities near T cells, it binds to LFA-1 and ensures that it remains in an extended – and thus active – mode,” explains Christoph Hess at the University of Basel.
The fact that magnesium is essential for T-cell function may be a very important discovery for modern cancer immunotherapies.
These treatments aim to mobilize the immune system — especially cytotoxic T cells — to fight cancer cells.
Eating foods rich in magnesium, anti-inflammatory drugs, and vitamin C may help better support immunity for cancer patients.
May combat depression
According to reviews, magnesium levels may play a role in mood disorders, including anxiety and depression.
According to a 2017 systematic review(20), lower magnesium levels may be related to higher levels of anxiety.
This is due in part to activity in the hypothalamic-pituitary-adrenal (HPA) axis, a group of three glands that control a person's reaction to stress.
A 2020 review(21) suggested that stress may deplete magnesium, increasing vulnerability to stress and depression.
Additionally, a 6-week study(22) in 126 people showed that taking 248 mg of magnesium daily reduced symptoms of depression and anxiety, regardless of magnesium status
However, the review notes that the quality of evidence is weak, and that researchers need to conduct high-quality studies to find out how well magnesium supplements reduce anxiety.
In addition, magnesium is known to reduce the body's response to stress and promote relaxation, making it easier to adjust the mood.
Furthermore, magnesium helps maintain testosterone in the bloodstream, which enhances libido.
Depression and anxiety can be alleviated by eating foods that contain not only magnesium, but also foods rich in Omega-3, as Omega-3 has many benefits for this condition.
May enhance exercise performance
Magnesium is considered an essential element in performing physical activities.
You may need more(23) magnesium during exercise such as walking than at rest, depending on the activity.
The benefits of magnesium are due to two reasons:
- Transporting blood sugar to your muscles
- Eliminating lactate, which can build up during exercise and cause fatigue
One older study(24) in 2,570 women linked higher magnesium intake with increased muscle mass and strength.
Studies(25) suggest that magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those deficient in this nutrient.
In a 2019 study(26), professional cyclists who took 400 mg of magnesium daily for 3 weeks saw improvements in muscle recovery and protection from muscle damage after a hard race, compared to cyclists who took a placebo.
However, more studies are needed on the importance of magnesium for athletes and muscle strength.
May help you sleep better
Magnesium supplements are considered a natural treatment for sleep problems such as insomnia.
More research is necessary to determine how magnesium affects sleep.
Researchers believe the mineral may promote better sleep in the following ways:
- Regulating GABA in the central nervous system: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that calms the nervous system by stopping the transmission of certain signals. Which may help promote calm and act as a sedative to promote sleep
- Muscle relaxation: Magnesium may also inhibit another neurotransmitter, called the N-methyl-D-aspartate receptor, which can promote muscle relaxation. This can help sleep
- Boosting melatonin: Magnesium supports the production of melatonin, the hormone that maintains circadian rhythm. Circadian rhythm causes changes in the body according to the day-night cycle, such as feeling sleepy and alert
- Reducing cortisol: Cortisol is a stress hormone. Low cortisol can promote calmness and help improve sleep.
One review(27) of older adults with insomnia indicated that magnesium supplements reduced the amount of time it took people to fall asleep by an average of 17 minutes.
Another study(28) in nearly 4,000 adults linked increased intake of this mineral to improved sleep quality and duration.
Furthermore, another study(29) linked higher magnesium intake in women with a lower likelihood of falling asleep during the day.
Recommended daily intake
The daily intake of magnesium varies according to age, gender, male or female, and whether the female is pregnant or not.
We explain in the following table the daily intake(30) of magnesium:
| age | male | female |
|---|---|---|
| 1_3years | 80mg | 80mg |
| 4_8yeaes | 130mg | 130mg |
| 9_13yeares | 240mg | 240mg |
| 14_18yeaes | 410mg | 360mg |
| 19_30yeaes | 400mg | 310mg |
| 31_50yeaes | 420mg | 320mg |
| 50_up | 420mg | 320mg |
Magnesium is generally well tolerated if consumed within the recommended daily intake of 400-420 mg for males and 310-320 mg for females.
Pregnant women should eat about 40 mg more than non-pregnant women.
Children under one year old receive magnesium in breast milk.
If you are taking other medications or supplements, it is best to speak with your doctor or pharmacist to prevent drug interactions.
Sources of magnesium
The most important sources of magnesium are vegetarian, as many foods contain high levels of magnesium, including nuts such as almonds and cashews, seeds, dark green leafy vegetables, whole grains, and legumes.
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| Vegetables and fruits are rich in magnesium. Image by NazihPharmacy |
Manufacturers also add magnesium to some breakfast cereals and other fortified foods.
Sources of magnesium include(31):
- Almonds (1 ounce or 1 ounce) contain 80 mg of magnesium
- Okra (8 pods ) contains about 54 mg of magnesium
- Spinach (half a cup) contains 78 mg of magnesium
- Sesame seeds ( 100 g ) contain about 351 mg of magnesium
- Roasted cashews (1 ounce) contain 74 mg of magnesium
- Peanuts roasted in oil (a quarter cup) contains 63 mg of magnesium
- Soy milk (1 cup) contains 61 mg of magnesium
- Cooked black beans (half a cup) contain 60 mg of magnesium
- Cooked edamame beans (half a cup) contain 50 mg of magnesium
- Peanut butter (two tablespoons) contains 49 mg of magnesiun
- Whole wheat bread (two slices) contains 46 mg of magnesium
- Avocado (1 cup) contains 44 mg of magnesium
- Potatoes with skin (3.5 ounces) contain 43 mg of magnesium
- Cooked brown rice (half a cup) contains 42 mg of magnesium
- Low-fat yogurt (8 ounces) contains about 42 mg of magnesium
- Blueberries ( 100 g ) contain about 6 mg of magnesium
- Fortified breakfast cereals contain 40 mg of magnesium
- Instant oats, one sachet contains about 36 mg of magnesium
- Canned beans (half a cup) contain about 35 mg of magnesium
- Banana (1 medium) contains 32 mg of magnesium
It's best to choose whole-grain cereals and bread products, as wheat products lose magnesium when the wheat is refined.
Most common fruits, meats and fish are low in magnesium, so you should rely on vegetables to achieve the best daily value of magnesium.
Magnesium deficiency
Magnesium is an essential nutrient for the body. Magnesium deficiency is an important problem.
Many people do not meet the recommended amount of magnesium, but symptoms of deficiency are rare in healthy people.
Magnesium deficiency is known as hypomagnesemia. Magnesium deficiency is due to several reasons. Lifestyle may be a reason for the deficiency. Reasons include:
- Excessive alcohol consumption
- Excessive consumption of drinks rich in caffeine, such as energy drinks
- Side effect of some medications
- Gastrointestinal disorder
- Diabete
Deficiency is more common in the elderly and may be due to malabsorption.
Symptoms of magnesium deficiency include(32):
- Fatigue or weakness
- Nausea or vomiting
- Numbness
- Seizures
- Tingling
- Muscle cramps
- Personality changes
- Heart rate changes
- Hypocalcemia and hypokalemia due to mineral imbalance
Some research(33) has suggested an association between magnesium deficiency and a range of health conditions, including Alzheimer's disease, type 2 diabetes, cardiovascular disease, and migraines.
Severe magnesium deficiency may lead to inflammation in the intestines and change the microbiome, leading to weight gain. To lose weight we need a healthy magnesium level.
Risks of excess magnesium
High levels of magnesium in the blood occur with excessive intake of nutritional supplements.
An overdose of magnesium through food sources is unlikely because the body will eliminate any excess magnesium from food through urine.
However, taking large amounts of magnesium from supplements can lead to digestive problems, such as diarrhea, nausea, or cramping.
Very large doses can cause many problems, including:
- Kidney disorders
- Urinary retention
- Reduction of Blood pressure
- Nausea and vomiting
- Depression and lethargy
- Loss of control of the central nervous system (CNS)
- Heart attack and possibly death
People who suffer from a kidney disorder or have heart problems should not take magnesium supplements unless advised to do so by a specialist doctor.
Drug interaction
Drugs that may interact with magnesium supplements or affect magnesium levels due to certain drug interactions, including(34):
- Tetracycline antibiotics, including doxycycline (vibramycin) and demeclocycline (diclomycin)
- Oral bisphosphonates that treat osteoporosis, such as alendronate (Fosamax)
- Quinolone antibiotics, including levofloxacin (Levaquin) and ciprofloxacin (Cipro)
- Diuretics, such as furosemide (Lasix)
- Prescription proton pump inhibitors as a treatment for stomach upset, including lansoprazole or esomeprazole (Nexium)
People taking magnesium should consult a pharmacist or doctor before taking prescribed medications to avoid the risk of potential side effects.
Frequently asked questions
What is the benefit of magnesium for women?
Some research suggests that magnesium may help relieve symptoms of several conditions that affect women, such as premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and symptoms associated with menopause(35).
What are 10 signs of low magnesium?
Signs and symptoms of low magnesium levels are rare but may include(36):
- Loss of appetite
- Vomiting and nausea
- Exhaustion
- Numbness and tingling
- Muscle cramps and spasms
- Seizures
- Personality changes
- Abnormal heart rhythmss
- Hypocalcemia (calcium levels)
- Hypokalemia (potassium levels)
Who should not take magnesium?
Magnesium may interact with some medications. Talk with your healthcare professional before taking magnesium supplements if you take any of these medications:
- Demeclocycline (Diclomycin)
- Doxycycline (Vibramycin)
- Ciprofloxacin (Cipro)
- Levofloxacin (Levaquin)
- Bisphosphonates (to treat osteoporosis)
- Diuretics (Lasix)
- Proton pump inhibitors (reduce stomach acid), lansoprazole or esomeprazole
The pharmacist or health care provider determines whether or not drugs interact.
Summary
Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function.
Enjoying a variety of magnesium-rich foods may ensure you get enough of this nutrient in your diet.
Spinach, chia seeds, okra, and avocado are a few examples that make great additions to smoothies, snacks, and other dishes.
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