Magnesium activates over 300 enzyme reactions in the body, translating to thousands of biochemical reactions happening on a constant basis daily.
Magnesium is crucial to nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism and bone and cell formation.
Should I take magnesium?
The magnesium content of foods depends on the soil they’re grown in, and that soil is becoming rapidly depleted by modern agriculture. The map here shows the magnesium content of soils across the United States, and in several areas, it’s very poor. In fact, the Nutrition Facts labels on fruits and vegetables may actually be misleading in some cases, because the soil has declined in quality since the USDA tested the foods. Purified water is also partly to blame: natural mineral waters (which is what we all drank before the advent of municipal water systems) contain high levels of magnesium, while the water that makes it out of your tap does not.
This is unfortunate, because magnesium is crucial for bone strength and development, and it’s required for over 300 enzymatic reactions, including many of the reactions that generate energy for your cells and control critical neurotransmitters. Deficiency can cause all kinds of symptoms including mental issues (difficulty concentrating and remembering things), muscle twitches and soreness, and a feeling of constant fatigue.
Since it’s reasonable to assume that Paleolithic humans got a lot more magnesium than we do (from their unprocessed water and foods grown in natural soils), magnesium supplements show some promise as an addition to the modern diet. Not everyone needs one, but if one or more of the problems below looks familiar to you, a magnesium supplement is a cheap and safe way to experiment with treatment.
The Need for Magnesium Supplements
A magnesium deficiency can cause significant symptoms. Some of the most prominent include: (1)
hypertension and cardiovascular disease
- kidney and liver damage
- peroxynitrite damage that can lead to migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease
- nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium
- restless leg syndrome
- worsened PMS symptoms
- behavioral disorders and mood swings
- insomnia and trouble sleeping
- osteoporosis
- recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
- tooth cavities
- muscle weakness and cramps
- impotence
- eclampsia and preeclampsia
Why is magnesium deficiency so common?
A few factors are at play: soil depletion that lowers the amount of magnesium present in crops; digestive disorders that lead to malabsorption of magnesium and other minerals in the gut; high rates of prescription medication and antibiotic use that damages the digestive tract to the point that magnesium cannot be absorbed and properly utilized from foods.
The body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production. Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores either from foods or magnesium supplements in order to prevent deficiency symptoms.
The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and for balancing nitric oxide in the body.
The body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production. Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores either from foods or magnesium supplements in order to prevent deficiency symptoms.
The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and for balancing nitric oxide in the body.
Types of Magnesium Supplements
It would be great if there was just one bottle on the supplement shelf labeled “magnesium.” But in fact there’s a whole row of different types of pills (magnesium citrate, magnesium glycinate, magnesium oxide), powders (Natural Calm), and topical applications (Epsom salts, magnesium oil) to choose from and the variety can be completely bewildering.
The only one of these to avoid is magnesium oxide, because it isn’t well-absorbed, and there’s no point spending money on supplements that your body can’t use. Pills containing other magnesium compounds are much more effective, and magnesium citrate is especially helpful for people looking for a way to treat constipation. For other problems, magnesium citrate can have an unwanted laxative side effect, so it might be more convenient to take it in a different form.
Natural Calm is many people’s favorite type of magnesium to take for insomnia. It comes flavored and unflavored; you just sprinkle it into a glass of water the same way you would with a package of Crystal Lite. Compared to magnesium in tablet form, Natural Calm is less likely to have a laxative effect, which is often an unpleasant side effect for people who just take magnesium to sleep better and don’t need any help with their bowels.
Epsom salts are another great option – sprinkle them in the bathtub and enjoy a long soak in the hot water while your body absorbs the magnesium through your skin. An equally effective (if less luxurious) option is the foot bath, just soaking your feet in a warm tub of water with some Epsom salts. For a topical application that you can use on the go, magnesium oil is a little more convenient than the Epsom salts, and easy to make at home. These preparations, like Natural Calm, don’t usually soften the stools at all.
How Much Magnesium, And What Kind, Does An Adult Need?
According to the National institutes of Health (NIH), the recommended dietary allowances (RDAs) for adult males is 400-420 mg; adult females is 310-320 mg; for pregnant females 350-360 mg daily; and for breastfeeding females, 310-320 mg. Dr. Weil recommends taking magnesium with calcium, because magnesium helps in the absorption of calcium and offsets calcium’s constipating effect. Look for magnesium citrate, chelate, or glycinate, and avoid magnesium oxide, which can be irritating to the digestive tract.
According to the National institutes of Health (NIH), the recommended dietary allowances (RDAs) for adult males is 400-420 mg; adult females is 310-320 mg; for pregnant females 350-360 mg daily; and for breastfeeding females, 310-320 mg. Dr. Weil recommends taking magnesium with calcium, because magnesium helps in the absorption of calcium and offsets calcium’s constipating effect. Look for magnesium citrate, chelate, or glycinate, and avoid magnesium oxide, which can be irritating to the digestive tract.
How Much Does A Child Need?
The NIH states RDAs of 30 mg for infants from birth to 6 months; 75 mg between the ages of 7-12 months and 80 mg for those 1-3 years of age; 130 mg for children between 4 and 8 years old; and 240 mg for children between 9 and 13 years of age. Adolescent males from age 14-18 should get 410 mg, and adolescent females from 14-18 should get 360 mg daily.
Magnesium-Rich Foods
Sadly, magnesium levels found in our food sources are declining. This is likely due to farming practices such as using pesticides and not alternating fields between growing seasons (in efforts to produce greater crop yields), which can drain the soil of key minerals and nutrients. Choosing organic produce can help mitigate this potential loss of essential minerals.
Sadly, magnesium levels found in our food sources are declining. This is likely due to farming practices such as using pesticides and not alternating fields between growing seasons (in efforts to produce greater crop yields), which can drain the soil of key minerals and nutrients. Choosing organic produce can help mitigate this potential loss of essential minerals.
Foods containing magnesium include whole grains, leafy green vegetables (spinach and Swiss chard are great sources), as well as almonds, cashews and other nuts, avocados, beans, and halibut. Be aware that a diet high in fat may cause less magnesium to be absorbed, and cooking may decrease the magnesium content of food.
Risks Associated With Too Much Magnesium
High doses of magnesium can lead to a laxative effect or diarrhea, and high levels of magnesium in the blood can lead to low blood pressure and heart problems.
High doses of magnesium can lead to a laxative effect or diarrhea, and high levels of magnesium in the blood can lead to low blood pressure and heart problems.
Other Special Considerations
If you have heart disease or kidney problems, consult with your physician before taking magnesium supplements, as they can adversely affect these conditions.
If you take oral tetracycline, magnesium may reduce its effectiveness. Additionally, Bisphosphonates taken for osteoporosis as well as certain antibiotics taken too soon after a dietary supplement might not be absorbed as readily. Conversely, diuretics and very high doses of zinc can interfere with the absorption of magnesium. Read label directions or consult your physician for more information.
References:
If you have heart disease or kidney problems, consult with your physician before taking magnesium supplements, as they can adversely affect these conditions.
If you take oral tetracycline, magnesium may reduce its effectiveness. Additionally, Bisphosphonates taken for osteoporosis as well as certain antibiotics taken too soon after a dietary supplement might not be absorbed as readily. Conversely, diuretics and very high doses of zinc can interfere with the absorption of magnesium. Read label directions or consult your physician for more information.
Top 9 Health Benefits of Magnesium
- Helps Increase Energy.
- Calms Nerves and Anxiety.
- Treats Insomnia and Helps You Fall Asleep.
- Helps with Digestion by Relieving Constipation.
- Relieves Muscle Aches and Spasms.
- Regulates Levels of Calcium, Potassium and Sodium.
- Important for Heart Health.
- Prevents Migraine Headaches.
References:
https://paleoleap.com/magnesium/
https://draxe.com/magnesium-supplements/
https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/magnesium-maintains-muscles/
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