Magnificent Magnesium
Magnesium is a crucial mineral, aiding to activate over 300 enzymes in our body. It is required in the production of adenosine triphosphate (ATP), the energy currency for our cells that allow us to function in everyday living. The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg for men and 310-320 for women. Unfortunately, approximately 60% of adults in the United States have failed to meet such requirements. One cause of this deficiency begins with the current use of acidic soils on agricultural farms, causing weak absorption of magnesium into our crops. While there are many magnesium rich foods to consume, we begin at a disadvantage given that our foods are already deficient in this crucial mineral. Additionally, our society continues to consume highly processed foods, which in turn leads to nutrient deficiencies.
The biological functions of magnesium are broad and varied, but I have listed out just a few of the many great benefits that magnesium has to offer.
Blood Pressure Regulation
Magnesium supplementation has been found to reduce blood pressure due to its role in vasodilation or widening of our blood vessels. However, if you are currently taking a blood pressure medication (ACE inhibitor), I recommend that you discuss with your doctor prior to supplementation to prevent the double effect of lowering blood pressure (hypotension).
Glucose and Insulin Metabolism
Studies have investigated the effects of magnesium supplementation for individuals with type 2 diabetes mellitus. One way magnesium aids in glucose regulation is by affecting the glucose transporter protein activity 4 (GLUT4), which is responsible for bringing the circulating blood glucose into our cells. Increased magnesium levels have been associated with improved insulin sensitivity (cells can use the glucose in our blood more effectively) as well as lowering fasting blood glucose. Therefore, magnesium may be considered for preventing type 2 diabetes or in those individuals with insulin resistance.
Better Quality Sleep
Magnesium supplementation has been shown to increase melatonin, an essential hormone to our sleep-wake cycle. Taking magnesium an hour before bedtime may aid in our beauty rest.
Prevention of Vascular Calcification
Vascular calcification occurs when mineral deposits stick to the walls of our blood vessels, increasing the risk of a stroke or blood clot formation. Individuals with vascular calcifications present with high calcium concentrations along with significantly lowered serum magnesium levels. Magnesium is considered a natural antagonist of calcium; therefore, increase in magnesium intake can provide a balancing effect with calcium.
Migraine Alleviation
Magnesium supplementation has been found to significantly decrease migraine symptoms. While many drugs are prescribed for migraine relief, these medications often come with serious side effects. Magnesium demonstrates minimal to no side effects and are generally low in cost.
Premenstrual Syndrome (PMS) Alleviation
PMS symptoms can show up in a variety of ways from low back pain, abdominal pain, mood swings, anxiety, and insomnia. Studies have shown significant reductions in PMS symptoms with magnesium supplementation. Magnesium combined with vitamin B6 has also been shown to be more effective than magnesium alone.
Besides taking magnesium in a form of a pill or in powder form, we can still get the proper magnesium dose from a diet consistent with whole food ingredients. Below is a list of magnesium rich foods that we can incorporate into our daily lives.
Kelp
Wheat bran
Almonds
Cashews
Brazil nuts
Peanuts
Hazelnuts
Tofu
Cooked soybeans
Spinach
Coconut meat, dry
Hopefully, I have been able to shed light on the amazing benefits of magnesium. While many forms of magnesium are available, magnesium citrate and magnesium glycinate have been recommended given its easy absorption in our body. Fun fact: vitamin D actually increases magnesium absorption as well!
As always be sure to speak to a health professional prior to incorporating magnesium supplements into your diet, especially if you are currently on medication.
References:
Chaudhry, A. H., Nayab, S., Hussain, S. B., Ali, M., & Pan, Z. (2021). Current Understandings on Magnesium Deficiency and Future Outlooks for Sustainable Agriculture. International journal of molecular sciences, 22(4), 1819. https://doi.org/10.3390/ijms22041819
Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. 2013 May 1;4(3):378S-83S. doi: 10.3945/an.112.003483. PMID: 23674807; PMCID: PMC3650510.
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
Villa-Bellosta R. Impact of magnesium:calcium ratio on calcification of the aortic wall. PLoS One. 2017 Jun 1;12(6):e0178872. doi: 10.1371/journal.pone.0178872. PMID: 28570619; PMCID: PMC5453594.
Allais G, Castagnoli Gabellari I, Burzio C, Rolando S, De Lorenzo C, Mana O, Benedetto C. Premenstrual syndrome and migraine. Neurol Sci. 2012 May;33 Suppl 1:S111-5. doi: 10.1007/s10072-012-1054-5. PMID: 22644184.
Smith, P. W. (2020). What You Must Know About Vitamins Mineral Herbs and So Much More (2nd ed.). Square One Publishers.
