The Power of Magnesium

What is magnesium?

Magnesium is an essential micronutrient. Essential meaning that we must consume magnesium in our diets, and we cannot make it on our own. It is a powerful element because of the variety of ways it impacts our bodies on a cellular level. Magnesium is so vital to the health of cells, and yet, the average adult is borderline deficient and doesn’t even know it. Most physicians don’t test for magnesium deficiency, and it isn’t on their radar unless severe signs are present.

Just how powerful is magnesium?

Magnesium is involved in over 300 reactions in the body as a cofactor to specific enzymes that are involved in

-protein synthesis

-muscle and nerve function

-blood glucose control

-blood pressure regulation

Magnesium is an essential part of energy production. It is used in glycolysis, which is a series of reactions that extract energy from glucose, and oxidative phosphorylation. Oxidative phosphorylation is a complicated process in which energy is harnessed through a series of protein complexes embedded in the inner membrane of mitochondria to create ATP. If you remember back to your biology class, it is part of the Kreb’s cycle.

Magnesium also helps in the process of bone development and the synthesis of DNA, RNA, and the antioxidant glutathione. Most people know how important calcium and vitamin D are for the formation and maintenance of bone health, but are unaware of how vital magnesium intake is as well. Magnesium also plays a role in transporting calcium and vitamin K across cell membranes. This transportation is essential for nerve impulse conduction, muscle contraction, and normal heart rhythm.

The power of real food

Consuming a diet high in processed can result in low levels of magnesium. Eating things like leafy green vegetables, nuts such as almonds and cashews, seeds, and legumes are high in magnesium. Even avocadoes and some fatty fish have high magnesium concentrations. Processed foods should be avoided for so many reasons, but another factor to consider is the inflammatory response seen with a diet high in processed foods. Chronic inflammation keeps our cortisol levels up and over long periods can even result in magnesium depletion. Focus on eating green veggies with every meal, 1 to 2 handfuls of raw nuts and seeds (make sure they are raw with no additives), and a few bean varieties. Grains can also be a source of magnesium. However, the type of grain is important to overall health, and I don’t recommend grains beyond a few servings per week of quinoa or rice varieties that are not processed. I also recommend going gluten-free. Stay tuned for more information on the impact gluten can have on your overall health.

Groups at risk for magnesium deficiency

People with certain illnesses and digestive issues are more at risk for developing a magnesium deficiency and should seriously consider supplementing with some form or multiple forms of magnesium.

-People with gastrointestinal diseases such as IBS, Chron’s disease, acid reflux, and food intolerances due to digestive pathway disruption and decreased absorption of vital nutrients and minerals.

-People with Type 2 diabetes may excrete magnesium when they experience uncontrolled blood glucose levels.

-Older adults because of low dietary intake and decrease appetite.

Signs of low magnesium levels

Low intake of magnesium can cause changes in the biochemical pathways that increase the risk of illness over time. Hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and even migraines can be a symptom of magnesium level issues in combination with other vitamin deficiencies. These chronic diseases are usually results of dietary habits rather than genetic and can be reversed with time and a change in the food quality and quantity consumed. High magnesium levels could potentially be a problem, but in most cases, there is an underlying issue involved, such as renal dysfunction. Magnesium toxicity can result in diarrhea, nausea and vomiting, muscle weakness, and urinary retention.

Drug interactions

Magnesium does have some drug interactions, so it is important to be aware of those before starting any supplementation. Magnesium is a primary ingredient in many laxatives over the counter. Those products should be used with caution and in an acute situation only. Prescription medications such as ones for osteoporosis and certain antibiotics can bind with magnesium and cause decrease absorption of the medicine. There are even a few medications that can cause hypomagnesemia. Diuretics and proton pump inhibitors are examples of both prescription and OTC medications that can cause low magnesium levels.

Harnessing the power of magnesium

Magnesium is an essential nutrient that everyone should know about and understand how critical it is for function. Not one of us has a perfect diet, and most people can benefit from magnesium supplementation. There are several forms of magnesium available, and choosing which one is right for you is important. Some types cross the blood-brain barrier easily and can improve memory, mood, and even sleep. Others have more of an impact on muscle recovery and function. Some of these forms are magnesium citrate, oxide, chloride, sulfate, glycinate, and malate. Do some research and start with the one that has the potential to impact your quality of life. Increase veggies and nuts in your daily diet and keep toxic food-like substances out of your home! You have the power and ability to change your health for the better. Consuming nutrients as powerful as magnesium can help you feel better and live longer.

References

1. http://ods.od.nih.gov/factsheets/magnesium-HealthProfession/
2. https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf
3. https://www.healthline.com/health/food-nutrition/magnesium-overdose-whats-the-likelihood
4. https://blog.daveasprey.com/best-magnesium/
5. https://www.healthline.com/nutrition/10-foods-high-in-magnesium

Originally published at https://pharmd-fitness.com.