Is Magnesium the Most Important Mineral for Vitality?

Magnesium is widely known as a mineral for health. But how important is magnesium really?

Did you know that magensium is involved in over 300 enzymatic reactions in your body? It is the fourth most abundant mineral in the human body.

Research show low levels are associated with a number of illnesses like type 2 diabetes, depression, heart disease and more.

So, there is zero doubt that magnesium is critical for health, performance and longevity.

It is always encouraged to obtain vitamins and minerals from natural food sources. However, magnesium can be particularly challenging to obtain in sufficient amounts.

Hence, the rise in popularity of magnesium supplements.

But what does magnesium actually do for us? How much do you really need? And which type should you go for?

Keep reading to learn everything you need to know.

What is Magnesium Used for in the Body?

Magnesium is involved in a long list of critical processes:

Muscle and nerve function
Protein synthesis
Blood glucose control
Blood pressure regulation
metabolism of carbohydrates and fats
Synthesis of DNA and RNA
Neurotransmitter function
Energy production
Mineral regulation
Immunity
Bone and dental health

What is Magnesium Good For?

As listed above, magnesium supports a range of important biological processes. As a result, there are a number of reasons why someone would opt to supplement magnesium.

Taking Magnesium can translate into a number of benefits:

Lowering stress and anxiety
Supporting bone health
Regulating health health
Repairing muscle or nerve damage
Enhancing athletic performance and recovery
Preventing type 2 diabetes
Fixing insomnia or related sleep issues
Alleviating GI issues
Relieving restless leg syndrome

Why Would Your Magnesium Be Low?

Low magnesium is extremely common. In fact, up to 50% of Americans may be deficient.

You might be wondering: why would magnesium levels be low?

Low magnesium can be attributed to six major reasons:

1. Poor Diet
Getting enough magnesium to meed the RDA is surprisingly challenging. Even when eating a healthy diet. However, the reality is that most people engage in unhealthy eating behaviours. With Processed foods making up almost 70% of the U.S. diet. Therefore, if you are not paying close attention to what you are eating, then you are most likely deficient to some degree.

2. Too much Coffee

There is some evidence to suggest that caffeine can increase the loss of magnesium in the body. This is because caffeine can cause the kidneys to excrete more magnesium in the urine. It can also reduce the intestines ability to absorb the mineral. Additionally, drinking large amounts of coffee may also have a diuretic effect, which can also increase the loss of magnesium.

However, moderate coffee consumption is unlikely to cause significant magnesium depletion. The National Institutes of Health recommends up to 400 mg/day (1-4 cups) for adult men and women. Nevetheless, a best practice would be to wait at least 30 minutes after drinking coffee before ingesting food or supplements. This will limit and potential mineral inhibting effects.

3. Being Highly Active
Of course, being active and exercising is critical for health. However, increased activity demands extra attention to the way you re-fuel. This is especially the case when it comes to essential minerals like magnesium.

Highly active individuals may be at an increased risk of magnesium deficiency for a number of reasons. One reason is increased sweating during intense physical activity, which can lead to the loss of electrolytes, including magnesium. Another reason is the muscles’ high demand for magnesium during intense physical activity, which can lead to depletion. Moreover, active individuals may have higher energy needs, which can lead to an increased intake of energy-dense foods that are often low in magnesium, such as processed foods, sugar and saturated fats, leading to a dietary deficiency of magnesium. Additionally, regular intense physical activity can lead to increased inflammation in the body, which can increase the excretion of magnesium through the kidneys, leading to a depletion of magnesium levels.

4. Genetic Risk

There is a genetic variation of the TRPM6 gene that has been linked to an increased need for magnesium. TRPM6 is a gene that codes for a protein that plays a role in the regulation of magnesium uptake and balance in the body.

Individuals who have a specific genetic variation of the TRPM6 gene, known as the rs2274508 variant, may have an increased risk of magnesium deficiency and a greater need for dietary magnesium. This variant has been associated with a reduced function of the TRPM6 protein, which leads to a decreased ability to absorb and retain magnesium in the body.

5. Existing Health Conditions

There are several health conditions that can lead to a depletion of magnesium levels in the body. Some of these include:

Alcoholism: Chronic alcohol consumption can increase the excretion of magnesium through the kidneys, leading to a depletion of magnesium levels.
Diabetes: People with diabetes may have increased excretion of magnesium in the urine, which can lead to a depletion of magnesium levels.
Gastrointestinal disorders: Certain gastrointestinal disorders such as Crohn’s disease and celiac disease can interfere with the absorption of magnesium in the gut, leading to a depletion of magnesium levels.
Kidney disease: The kidneys play a key role in regulating magnesium levels in the body, and kidney disease can interfere with the kidneys’ ability to properly regulate magnesium levels, leading to a depletion of magnesium levels.
Hyperthyroidism: an overactive thyroid can cause an increase in the excretion of magnesium through the urine.

6. Medications

Certain medications, such as diuretics, proton pump inhibitors, and certain antibiotics, can interfere with the absorption or excretion of magnesium, leading to a depletion of magnesium levels.

Which Foods Are Rich in Magnesium?

Some of the best food sources high in magnesium are:

Spinach
Dark chocolate
Pumpkin seeds
Chard
Almonds
Black beans
Avocado
Figs
Tofu
Salmon

Magnesium Supplements (9 types)

First of all, if you are wondering whether it is safe to take magnesium supplements – they are. Just like any multivitamin, a high-quality magnesium supplement will support your fundamental health.

However, there are the different types of magnesium supplements available. They are available in different forms, such as magnesium oxide, magnesium citrate, magnesium chloride, magnesium glycinate and magnesium lactate, each with different levels of bioavailability and absorption. In addition, some forms lean to specific uses and benefits.

1. Magnesium Oxide – Generally not used to combat deficiency. Typically used for digestive ailments like heartburn, indigestion and constipation.

2. Magnesium Citrate – Some research suggests this is the most bioavailable form. An effective option to treat low levels of magnesium.

3. Magnesium Chloride – Well absorbed and good for general use. Effective to treat low magnesium levels and digestive issues.

4. Magnesium Lactate – An option ideal for those who struggle to tolerate higher doses.

5. Magnesium Malate – Another general purpose magnesium option. Well tolerated by the gut and good for replenishing magnesium levels. It has been recommended for the treatment of fibromyalgia and chronic fatigue, but more research is needed.

6. Magnesium Taurate – Combined with taurine. This can help regulate blood sugar and support healthy blood pressure.

7. Magnesium L-threonate – Most easily crosses the blood-brain barrier. Threonate has potential brain health benefits by supporting brain cells.

8. Magnesium Glycinate – Improves sleep. Has calming properties and often used to treat conditions like insomnia, anxiety and restless leg syndrome.

9. Magnesium Orotate – May promote heart health. A popular choice for atheltes and fitness lovers. But more research is needed.

How Much Magnesium per Day?

The recommended daily intake for magnesium varies depending on age and sex. Adult men should aim for 400-420 mg per day, while adult women should aim for 310-320 mg per day. Pregnant and breastfeeding women have higher needs and should aim for 350-360 mg and 310-320 mg per day, respectively. If you are very physically active or suffer from sleep disorders – then as much as 500mg per day is safe. But it is recommneded to consult a medical professional beforehand. A rule of thumb is to slowly work your way up to this dosage.

Is Magnesium Safe? Are There Side Effects?

Magnesium supplements are generally considered safe as long as you do not exceed the recommended dose.

However, too much magnesium can lead to negative side effects, including diarrhea, nausea, and abdominal cramping. High levels of magnesium can also cause low blood pressure, an irregular heartbeat, confusion, and muscle weakness. In severe cases, high levels of magnesium can lead to coma and even death. It is important to keep in mind that the risk of these side effects increase with the use of supplements rather than dietary intake and also magnesium supplements should be taken under the guidance of a healthcare professional.

Conclusion

With so many people unknowingly deficient in magnesium, supplementation is strongly recommended – especially if you know you are not obtaining enough from natural sources. It is wise to decide what your specific goals when choosing the type. But for general health purposes, citrate or malate are good options. Additionally, there are also many blend options out there that combine several forms.