Magnesium: An Important Macro-Mineral

By Dr. Holly Castle, ND

Magnesium is one of the ten most common elements in the human body. It plays an essential role in numerous metabolic processes in the body and can be applied for numerous symptoms and complaints. Because of its importance to a healthy body, magnesium is one of the nutritional supplements I recommend most often. 

Magnesium in the Human Body

Magnesium is a required cofactor for over 300 chemical reactions in the human body, including energy metabolism, muscle function, bone health, detoxification, heart health, your brain and nervous system, blood sugar regulation, and hormone balance.

In Energy, Muscle Function and Bone Health:

This critical mineral plays a major role in the production of ATP in the cells, which promotes proper energy levels. It also works with calcium for healthy muscle activity and supports exercise and is essential for bone health and in combating osteoporosis because it helps restore bone density, even in postmenopausal women. (“Magnificent Magnesium” by Dennis Goodman, MD, 2014)

In Detoxification: The  body’s detoxification processes relies on this mineral for the production  of glutathione, a powerful antioxidant.

In Heart Health: Minerals help to stabilize the heart’s rhythm, supports a balanced blood pressure and can help to support healthy lipid (HDL and LDL) levels.  

For Brain and Nervous System: As a major nervous system “food,” magnesium can also be helpful for migraine prevention.

For Blood Sugar:  Magnesium acts a cofactor for enzymes that help break down glucose.  It also plays a role in regulating the action of insulin, the pancreatic hormone released to manage the glucose circulating in the blood stream. 

In Hormone Balance: Magnesium helps produce and regulate hormones, including thyroid, cortisol, estrogen and testosterone.

Daily Recommended Values

The usual daily RDA is about 320 mg for women and 400 mg for men. Pregnant women require 350-360 mg/ day and lactating women require 320 mg/ day. Dosages over these are considered therapeutic dosages and used to treat deficiency states and relieve symptoms. 

Of course, it is always preferable to get one’s nutrients from food sources. These are some foods that are particularly rich in magnesium.

  1. Spinach and other leafy greens.
  2. Edamame, tofu or tempeh 
  3. Kidney, Black and Lima beans
  4. Almonds, Cashew, Pumpkin and Chia Seeds
  5. Quinoa
  6. Avocado.
  7. Dark chocolate.

*Increase absorption of minerals from nuts, seeds, grains and legumes by soaking or sprouting first.

Causes of Deficiency

Magnesium deficiency, also known as hypomagnesemia, is relatively common. It’s estimated that about 2% of the general U.S. population experiences magnesium deficiency. 

Dieting and poor diet often contribute to deficiencies.  Digestive issues that reduce absorption can also contribute to low magnesium status.

Over-exposure to Phosphoric acid depletes magnesium. Phosphoric acid is used as a preservative to acidify foods and provide a tart or sour flavor. It is an additive frequently used in soda. While small amounts of phosphoric acid are beneficial to the body and works with calcium to form strong bones, too much phosphoric acid will pull calcium out the bones, as well as deplete magnesium.

Some medications deplete this mineral or interfere with absorption, such as diuretics and Proton pump inhibitors (PPIs). Statins, anti-viral drugs, osteoporosis medications, birth control pills, statins, Ritalin, and corticosteroids can all interfere with magnesium absorption and affect magnesium.  (“Magnificent Magnesium” by Dennis Goodman, MD, 2014)

Other supplements in high dosages, like vitamin D and Calcium, can interfere with the absorption of magnesium, as well.

Supplementation

There are several forms of magnesium. It would not be unusual to recommend more than one form to an individual, especially if there are several symptoms and health complaints that need to be addressed. Some forms are very complimentary when taken together while others may be less so.

Carbonate: Has a laxative effect due to its ability to pull water into the colon. 

Oxide: Constipation, heartburn. Poorly absorbed, so not a good source of dietary magnesium in a deficiency state. 

Chloride: Assists digestion. When used topically in a lotion, it soothes sore muscles.

Sulfate: (Epsom salt) Alleviates muscle pain and soreness when absorbed through the skin.

Lactate: Often used as a food additive, it is gentle and well-absorbed, making it a good choice for individuals with sensitive stomachs.  

Citrate:  Alleviates muscle cramps and helps constipation

Malate: Supports muscle function and energy. May alleviate pain and fatigue. Often recommended for fibromyalgia and Chronic Fatigue Syndrome. Well tolerated by the digestive tract and less likely to have a laxative effect. 

Glycinate: Calms the nervous system. Promotes sleep, relaxation, stress management. Beneficial for anxiety. Promotes protein construction. 

Orotate: Supports heart (https://pubmed.ncbi.nlm.nih.gov/19367681/) and muscle health, Supports metabolic energy production. Easily absorbed and well-tolerated. 

Taurate: Supports heart health and blood pressure regulation. Both taurine and magnesium play a role in regulating blood sugars. This duo also helps regulate blood pressure. 

Threonate: Enhances cognitive function, improves mood. Crosses the blood-brain barrier. Beneficial for anxiety and depression.  

Tips for Supplementing:

  • Magnesium is excreted by the kidneys. Dosing is important and excessive amounts often result in bowel upset.  
  • Timing the doses matters when you take supplements. Supplemental magnesium is better absorbed when taken with food.

Magnesium status can be tested in urine, blood serum or plasma.  If you have any specific concerns or symptoms, it’s always a good idea to consult with a healthcare professional.