Magnesium:
The Essential
Mineral for Life
In the realm of essential minerals, magnesium stands out as a crucial element for maintaining optimal health. This often-overlooked mineral plays a vital role in various physiological processes within the human body. From energy production to nerve function and bone health, magnesium is indispensable. In this blog post, we will delve into the different types of magnesium available on the market, the nutritional deficit prevalent in modern society compared to the past, the associated problems with magnesium deficiency, and methods to assess and rectify this deficiency. By Emanuele Melis.
What is magnesium?
Magnesium, one of the most abundant minerals in the body, acts as an electrolyte and is a cofactor for more than 300 enzymes, and it is responsible of approximately 80 percent of the body’s metabolic process. Magnesium is required for energy (ATP) production, glucose metabolism, DNA and protein synthesis, nerve conduction, bone health, and cardiovascular regulation, among other functions. It also plays a crucial role in the synthesis and activation of vitamin D.
Over the past four decades, magnesium has been cited with an average of 2,000 studies per year, and its benefits have been covered in numerous scientific journals.
Past vs Present: are we facing magnesium deficiency?
In the past, our ancestors had a diet rich in magnesium, primarily due to the nutrient-dense soil in which their food was grown. However, with modern agricultural practices and food processing, magnesium levels in our diets have significantly declined. This shift, combined with the prevalence of processed foods in today’s society, has contributed to a widespread magnesium deficit.
Soil Depletion: Modern agricultural practices, including the use of certain fertilizers and intensive farming methods, can deplete the magnesium content in the soil. As a result, crops grown in magnesium-depleted soil may have lower magnesium levels.
Food Processing: The refining and processing of certain foods can also lead to a loss of magnesium. For example, white flour and polished rice have lower magnesium content compared to their whole counterparts.
Water Treatment: Depending on the water source and treatment methods, the magnesium content in drinking water can vary. Some water treatment processes, such as water softening, may remove minerals, including magnesium.
Magnesium Deficiency
Supplementary intake of magnesium should be done after a blood test to determine its levels (we suggest the Red Blood Cell magnesium test, the gold standard for assessing magnesium deficiency).
Another way is the Magnesium Loading Test: this involves collecting urine over a 24-hour period after ingesting a specific amount of magnesium. The amount excreted can provide insights into the body’s magnesium levels.
For those who do not want to or have no possibility of doing these analyses, there is an app, Chronometer, which allows you to know (by estimation, of course), the levels of macro- and micro-nutrients taken after tracking the food ingested during the day.
Besides the tests, certain symptoms, such as muscle cramps, fatigue, and irregular heartbeat, may suggest magnesium deficiency. While not definitive, these signs can prompt further investigation.
In more detail, magnesium deficiency can manifest itself in various ways:
- Muscle Cramps and Spasms: Magnesium plays a crucial role in muscle function, and its deficiency can lead to cramps, spasms, and muscle weakness.
- Fatigue and Weakness: Insufficient magnesium levels can contribute to fatigue and a general feeling of weakness, impacting overall energy levels.
- Bone Health Compromises: Magnesium is essential for bone formation and maintenance. Its deficiency can contribute to conditions like osteoporosis.
- Cardiovascular Issues: Magnesium is involved in maintaining a healthy heart rhythm and blood pressure. A lack of magnesium may contribute to cardiovascular problems.
- Mental Health Implications: Magnesium deficiency has been linked to mental health issues, including anxiety and depression. Its role in neurotransmitter regulation underscores its importance for mental well-being.
Understanding Magnesium: Types and Sources
Now that we know more about magnesium deficiency, we are going to explore the diverse types of magnesium available. Not all magnesium supplements are created equal, and the body absorbs different forms with varying degrees of efficiency.
1. Magnesium Citrate: Known for its high bioavailability, magnesium citrate is often recommended for those seeking to address magnesium deficiency promptly. It is easily absorbed by the body, making it a popular choice for supplementation.
2. Magnesium Glycinate: This form of magnesium is bound to the amino acid glycine, enhancing its absorption. Individuals with sensitive stomachs often prefer magnesium glycinate due to its lower likelihood of causing digestive discomfort. It is often used for relaxation.
3. Magnesium Oxide: While magnesium oxide has a higher magnesium content, it is not as readily absorbed by the body. This form is commonly found in over-the-counter antacids, but it may not be the most effective choice for addressing magnesium deficiency.
4. Magnesium Malate: Often recommended for those dealing with fatigue and muscle pain, magnesium malate is linked to malic acid. This combination is believed to support energy production within cells.
5. Magnesium Threonate: Known for its ability to cross the blood-brain barrier, magnesium threonate is gaining attention for its potential cognitive benefits. It is touted for its role in supporting brain health and cognitive function.
Other types of Magnesium: Magnesium hydroxide, Magnesium aspartate, Magnesium orotate, Magnesium chloride, Magnesium lactate, Magnesium sulfate, Magnesium carbonate.
Magnesium and sleep
Due to its actions as an N-methyl-D-aspartate (NMDA) antagonist and a gamma-aminobutyric acid (GABA) agonist, magnesium is hypothesized to help regulate the sleep/wake cycle and thereby promote healthy sleep. Furthermore, some evidence suggests that magnesium deficiencies are associated with sleep disorders [3].
Next step: dosing and timing
Once we have recognized the deficiency or have had an indication of it, we can proceed to consider its intake through supplementation. Excess magnesium in the body is eliminated by the kidneys, so the risk of magnesium toxicity from food is quite low for healthy people.[4]
The recommended dietary allowance (RDA) for magnesium for adults is 410–420 mg/day for men and 320–360 mg/day for women. This includes magnesium from all sources such as food, beverages, supplements, and medications. The upper intake level (UL) for magnesium for adults is 350 mg; this value only includes magnesium obtained from dietary supplements and medications.
According to Morley M. Robbins’ book [Cu]re: Your Fatigue, the supplementation should be 10 mgs/kilogram body weight.
Keep in mind that depending on daily stress levels and sweat loss, it may be necessary to take more magnesium, perhaps divided into two parts of the day (Magnesium Malate in the daytime, as it is a more energizing form, and Magnesium Bis-glycinate in the evening, which is more relaxing).
Conclusions
In conclusion, magnesium is undeniably an essential mineral for life, playing a pivotal role in various physiological processes. As our modern lifestyle and dietary choices contribute to widespread magnesium deficiency, understanding the types of magnesium available, recognizing the symptoms of deficiency, and adopting strategies to address it are crucial for maintaining optimal health. By prioritizing magnesium intake through a combination of dietary changes, supplementation, and lifestyle modifications, individuals can strive to safeguard themselves against the potential repercussions of magnesium deficiency. It is imperative to consult with healthcare professionals for personalized guidance and to ensure the most appropriate approach for addressing magnesium deficiency in individual cases.
SOURCES
- [1] [Cu]re: Your Fatigue – Morley M. Robbins
- [2] www.examine.com/supplements/magnesium/
- [3] https://examine.com/supplements/magnesium/faq/is-magnesium-good-for-sleep/#ref-1
- [4] https://cronometer.com/
- [5] https://pubmed.ncbi.nlm.nih.gov/18568054/
- [6] https://pubmed.ncbi.nlm.nih.gov/33865376/
- [7] https://www.sciencedirect.com/science/article/abs/pii/B9780124201682000314?via%3Dihub
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