An Overview of the Properties and Functions of Magnesium
Magnesium plays a vital role in various bodily functions, serving as a cofactor in over 300+ enzymatic reactions. This essential mineral is critical for regulating muscle and nerve function, bolstering the immune system, promoting a steady heartbeat, regulating blood sugar levels, controlling blood pressure, and facilitating the production of proteins, bones, and DNA. Its multifaceted involvement in maintaining overall health underscores its significance in the body's physiological processes. Inadequate magnesium levels can hamper biochemical processes that rely on a proper mineral supply. Recent findings indicate that nearly two-thirds of people in the Western world do not meet the recommended daily magnesium intake, which is linked to various health issues (Schwalfenberg & Genuis, 2017).
Magnesium Deficiency
Habitually low magnesium intake, excessive magnesium loss due to certain health conditions, such as diabetes, poor absorption, chronic diarrhea, celiac disease, chronic alcoholism, and the use of particular medications can all contribute to magnesium deficiency. Identifying these factors is crucial for early detection and prevention (Swaminathan, 2003).
The early signs of magnesium deficiency may include nausea, vomiting, loss of appetite, body fatigue, and weakness. As magnesium deficiency progresses, individuals may experience numbness, tingling, muscle contractions and cramps, seizures, changes in personality, abnormal heart rhythms, and coronary spasms. A severe magnesium deficiency can lead to hypocalcemia or hypokalemia, characterized by low serum calcium or potassium levels due to disrupted mineral homeostasis (National Institutes of Health Office of Dietary Supplements, 2009).
Six of the Most Used Types of Magnesium and Their Benefits
Due to variations in absorption rates and clinical applications, different forms of magnesium, such as magnesium citrate, magnesium oxide, and magnesium sulphate, can have diverse effects on the body.
Additionally, the body's ability to absorb each type of magnesium supplement may differ, influencing their overall effectiveness.
1. Magnesium Citrate
Magnesium citrate is commonly used to relieve occasional constipation by aiding water absorption in the intestines, softening the stool, and promoting bowel movements. It also increases pressure, stimulating the intestinal muscles to propel stool (Mounsey et al., 2015). Moreover, it is associated with various potential health benefits, such as managing blood pressure, which may help reduce type 2 diabetes risk, alleviate anxiety, prevent migraines, and improve bone health (Dibaba et al., 2017).
2. Magnesium Malate
Magnesium malate is a magnesium and malic acid compound that offers many health benefits, including reducing inflammation, alleviating symptoms of depression, and increasing exercise tolerance.
Additionally, it can be beneficial in treating or preventing various health conditions, such as fibromyalgia and Alzheimer's disease (Abraham & Flechas, 1992). Some studies have also suggested that magnesium malate may possess pain-relieving properties and effectively reduce blood pressure and blood sugar levels (Na et al., 2011). However, it is essential to note that taking magnesium malate supplements on an empty stomach may lead to diarrhea. It is recommended that you take it with your meals to ensure optimal absorption, as it is known for its high absorption rate.
3. Magnesium L-Threonate
Research on magnesium L-threonate has shown promising results in animal studies, providing reassurance about its potential cognitive benefits. For instance, studies on zebrafish and mice have suggested that magnesium L-threonate could increase magnesium ions in the brain, potentially improving mental function and protecting against brain cell death. Moreover, there is evidence that it could help normalize magnesium levels in the body. In a 2020 study on zebrafish, magnesium L-threonate was found to protect against brain cell death and preserve cognitive function (Kim et al., 2020). Similarly, a 2019 study using a mouse model of Parkinson's disease indicated that magnesium L-threonate elevated magnesium levels in cerebrospinal fluid, thereby reducing motor deficits and dopamine neuron loss (Shen et al., 2019).
These findings suggest that magnesium L-threonate enhances memory and alleviates nerve pain (Mathew & Panonnummal, 2021). While the results shown in animal studies are promising, further studies are required to understand better the potential cognitive and neurological benefits of magnesium L-threonate in humans.
4. Magnesium Glycinate (Bisglycinate)
Magnesium glycinate is a compound composed of elemental magnesium and the amino acid glycine. This particular form of magnesium is known for its high bioavailability, allowing for efficient absorption in the small intestine. One of its key benefits is its ability to calm the nervous system, which helps reduce stress and anxiety even during waking hours (Boyle et al., 2017).
The advantages of magnesium bis-glycinate extend to various aspects of health. It is known to alleviate anxiety, support bone health, regulate blood sugar levels in individuals with diabetes, and potentially reduce the risk of developing type 2 diabetes (ELDerawi et al., 2018). Additionally, it can help maintain regular heart rhythms (Lakkireddy, 2020), alleviate premenstrual syndrome (PMS) symptoms (Fathizadeh et al., 2010), enhance exercise performance (Zhang et al., 2017), and decrease pain (Na et al., 2011).
Research suggests promising potential benefits of magnesium glycinate for specific health conditions. A 2021 research review indicates magnesium supplements may be beneficial in treating fibromyalgia (Boulis et al., 2021). Furthermore, a 2016 analysis study suggests they could help reduce the risk of stroke, heart failure, and diabetes (Fang et al., 2016).
5. Magnesium Taurate
Magnesium taurate is a blend of magnesium with taurine. Taurine is an amino acid known for its soothing, neuroprotective, and anti-inflammatory effects on the brain (Kaya & Ahishali, 2011). Taurine facilitates the entry of magnesium into the brain, potentially enhancing its neurological benefits. Moreover, this compound is gentle on the gastrointestinal tract, minimizing the likelihood of causing digestive issues such as loose stool and diarrhea.
As a nutritional supplement, magnesium taurate offers several potential health benefits supported by research. Studies propose that it may lower blood pressure (Houston, 2011), regulate blood sugar levels, alleviate anxiety, and protect against damage caused by cataracts (Agarwal et al., 2013), heart disease (Shrivastava et al., 2019), and traumatic brain injuries (Sen & Gulati, 2010). These findings highlight the diverse potential health advantages associated with consuming magnesium taurate.
6. Magnesium Oxide
Magnesium oxide is not chelated or bound to an organic or fatty acid. It is considered one of the least expensive forms of magnesium available. However, available research shows magnesium oxide has a relatively low absorption rate, estimated to be less than 5%. Due to its poor absorption, many health experts recommend avoiding magnesium oxide and opting for other forms of magnesium with higher bioavailability (Firoz & Graber, 2001).
Some individuals utilize magnesium oxide as an antacid to alleviate symptoms such as heartburn, upset stomach, or acid indigestion (Garg et al., 2022).
Magnesium oxide has been mainly used as a laxative in East Asian medicine and Complementary and Alternative medicine (CAM) for many years. Several new laxatives have been developed in recent years, leading to a resurgence in interest and increased scientific evidence surrounding magnesium oxide, which is convenient to administer, low cost, and relatively safe. When taking magnesium oxide, you should take into account the most appropriate dose and the potential side effects, especially in seniors and patients with renal impairment (Mori et al., 2021). Additionally, magnesium oxide is a fast-acting relief for short-term gastrointestinal discomfort.
Foods High in Magnesium
Food sources that are rich in magnesium include Almonds (1 oz for 80 mg) and cashews (1 oz for 74 mg), pumpkin seeds (1 oz for 156 mg) or chia seeds (1 oz for 111 mg), spinach (1/2 cup boiled for 78 mg), black beans (1/2 cup cooked for 60 mg), brown rice (1/2 cup cooked for 42 mg), salmon (3 oz cooked for 26 mg), yogurt (8 oz plain for 42 mg) and milk (1 cup for 24–27 mg), avocados (1/2 cup for 22 mg) and bananas (1 medium for 32 mg) (Institute of Medicine (IOM), 1997) (Workinger et al., 2018).
It is essential to recognize that the human body usually absorbs only approximately 30% to 40% of the magnesium in the diet. This highlights the significance of being proactive about our health by including various magnesium-rich foods. Doing so ensures that we consume adequate magnesium, contributing to a well-rounded and healthy diet (National Institutes of Health Office of Dietary Supplements, 2009).
Interactions with Medications
It's crucial to remember that several medications can interact with magnesium supplements or affect magnesium status—for instance, bisphosphonates (Ricchiuto et al., 2023), antibiotics (Lee et al., 2019), diuretics (Davies & Fraser, 1993), and proton pump inhibitors (Gröber, 2019). Discussing your magnesium intake with your healthcare providers is vital if you regularly take these or other medications. Their guidance is essential for your health and safety.
Takeaway
Magnesium is crucial in over 300+ biochemical reactions in the human body. Its functions include:
· The maintenance of normal nerve and muscle function.
· Support for a healthy immune system.
· Regulation of the heartbeat.
· The promotion of strong bones.
Additionally, magnesium has been associated with improvements in mood, sleep quality, exercise performance, and blood sugar regulation. This essential mineral can be obtained through dietary supplements, nuts, and leafy greens. It also helps regulate blood glucose levels.
Magnesium is not just one of several essential macrominerals; it stands out due to its critical role in human health. Macrominerals like magnesium must be consumed in relatively large amounts—at least 100 milligrams (mg) daily. While microminerals like iron and zinc are equally important, they are required in smaller quantities.
Magnesium's importance cannot be overstated. It is essential for numerous bodily functions and can prevent or treat chronic diseases.
If you have an existing medical condition, it is essential to consult your doctor before taking magnesium supplements. While these supplements are generally well tolerated, they may pose risks for individuals taking certain diuretics, heart medications, osteoporosis medications, proton pump inhibitors, or antibiotics.
References
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