What is magnesium?
Magnesium is an essential mineral, the 8th most common element in the earth’s crust and the fourth most abundant mineral in the human body (after calcium, potassium and sodium).
It is an essential component of chlorophyll in plants (like iron is to haemoglobin in animals) found in a variety of sources, and this is why all green leafy vegetables contain magnesium for example.
Magnesium is not only naturally present in many foods, but it is also added to food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives).
Functions & benefits
Magnesium is a cofactor in over 300 enzymatic reactions within the body that regulate diverse biochemical reactions, including protein synthesis (and therefore the production of some hormones), muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium stabilises enzymes and is needed for normal energy production, which is why a Magnesium deficiency can have a significant impact on energy levels (amongst other things).
It is vital for bone health and the structural development of bone, with up to 60% of magnesium in the bones. It also contributes to the synthesis of the antioxidant glutathione, as well as DNA and RNA.
Furthermore magnesium plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction and muscle contraction – hence the connection with the heart rhythm. Fundamentally, calcium allows muscles to contract and magnesium allows them to relax by stimulating calcium re-uptake.
Due to its effects on muscle relaxation and the calming effects on the nervous system it is often referred to as “nature’s tranquiliser”. Without sufficient levels of magnesium muscles cannot relax efficiently.
It is also essential for the activation of vitamin D as the enzymes in the liver and kidneys that enable vitamin D metabolism can’t work without sufficient amounts of magnesium to draw upon.
I published a blog post on World Mental Health Day explaining some connections between nutrition and mental health, and there is a huge connection with magnesium due to it being a crucial co-factor in the production of neurotransmitters including serotonin, the ‘feel-good’ neurotransmitter that is essential for balancing our mood. Reduced levels of serotonin are associated with low mood and depression.
It’s not possible to list all the functions of magnesium here but another role worth highlighting is the balancing the stress response and the female hormones.
A lot of people use magnesium for therapeutic use to help with a number of conditions, although research into the therapeutic use of magnesium in depression for example is inconclusive. Whilst magnesium does play a big role in relation to many conditions there are generally multiple factors involved, and just supplementing with magnesium is unlikely to be enough.
Magnesium plays a crucial role in maintaining the normal function of many metabolic processes, it really is an essential mineral!
Declining magnesium content in foods
The magnesium consumption from natural foods has decreased in the past few decades, which is not just because of changes in dietary habits and an increased intake of processed foods / lower intake of whole foods in the Western world.
It is estimated that the magnesium content in various food and vegetables has declined from 80% to 25% (compared with the levels before 1950), which is is due to:
- industrialised agriculture and overfarming
- the removal of magnesium during food processing – refined oils, grains and sugar lose most of their magnesium during processing
- changes in soil conditions – increased use of pesticides and fertilisers change soil qualities, which reduces the content of magnesium and other minerals while growing crops and vegetables
Magnesium depletion and deficiency
In addition to the above points regarding the declining magnesium content in foods, there are other elements to be aware of that deplete magnesium in our bodies:
- stress
- alcohol
- medications including diuretics, and oral contraceptives
- intensive exercise
Magnesium is a water-soluble mineral and can be excreted quickly via the kidneys. This can make it harder to maintain adequate levels, especially if the intake is low and if other factors deplete it.
Symptoms of magnesium deficiency
Some of the most typical symptoms of magnesium deficiency include muscle cramps and spasms, as well as muscle weakness, insomnia, nervousness, high blood pressure, constipation, depression, PMS, migraines, and irregular heartbeat to name just a few.
Evidence shows that some heart attacks can be caused by the cramping of the coronary arteries (rather than obstruction) for example due to lack of magnesium, leading to the heart being deprived of oxygen.
Different types of magnesium
Magnesium occurs abundantly in nature, always in combination with other elements.
When looking at magnesium supplements there are different forms available, with benefits in relation to energy levels, relaxation, migraines and constipation for example. Here is just a very brief overview (please talk to a health professional or nutritional therapist before taking magnesium supplements as there can be contraindications and interactions with medications to consider):
- Magnesium citrate is bound with citric acid, a mild laxative. Easily absorbed and often recommended to increase overall magnesium levels, to help with constipation and to feel calmer / improve sleep.
- Magnesium glycinate is bound with glycine, a non-essential amino acid. One of the most bioavailable and absorbable forms of magnesium, it is also a more gentle form and the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency and this form enhances the mineral’s natural calming properties.
- Magnesium malate is easily absorbed and another gentle form for those sensitive to magnesium oxide or citrate. Malic acid (malate) plays a key role in energy production and is often used to address fatigue and symptoms of fibromyalgia.
- Magnesium oxide is not a very well / very quickly absorbed form. Due to its water-attracting properties in the colon it can work well for people with constipation and is a good general purpose form and muscle relaxer.
- Other forms include magnesium chloride (an electrolyte replenisher; also in magnesium bath flakes or topical creams, can help with muscle soreness); magnesium threonate (crosses the blood-brain barrier; positive effects on cognitive health); magnesium sulfate (in Epsom salts, soaking in which can reduce muscle soreness and promote calmness); magnesium taurate (often recommended for heart health and blood pressure control).
Magnesium in various forms is also used in medications and pharmaceutical products.
Recommended daily amount
The RDA in the UK (as part of a balanced diet) is as follows:
- 300 mg a day for men aged 19 years +
- 270 mg a day for women aged 19 years +
For pregnant women 18 or older, the requirements are increased to 350–360 mg per day.
Food sources of magnesium
The best food sources of magnesium include leafy green vegetables (spinach, kale, broccoli, collard greens, rocket, romaine lettuce) as well as nuts (particularly almonds), seeds (particularly pumpkin seeds and sesame seeds), whole grains, legumes, fish, cocoa and fruit (avocado, bananas, apricots).
Magnesium ions can also be absorbed through the skin, which can aid muscle relaxation. I often recommend to my clients to have regular baths with Epsom salts or magnesium flakes – benefiting from the natural relaxing effect of magnesium whilst also ticking the self care and stress management boxes.
The average “Western diet” doesn’t contain enough magnesium to fully support all the body processes with its focus on processed foods and refined grains, and a lack of whole foods and vegetables. This means that many modern humans are deficient in the “good” minerals including magnesium that protect us from the toxic minerals – in addition to all the other roles and functions.
Remember that a healthy, balanced and nutrient-dense diet is key (“eat the rainbow”!), and that nutrition and lifestyle can make a huge difference to both your physical and mental wellbeing.
As always, if you have any questions or comments regarding this post then please feel free to get in touch or check out my 1:1 consultation package if you interested in a personalised programme.
Thank you for reading and keep well x
