How important is magnesium, one of the most important minerals? What are the health effects of magnesium deficiency?

Magnesium is the fourth most abundant mineral in the body, after calcium, potassium and sodium. This substance is a cofactor for more than 600 enzyme systems and regulates various biochemical reactions in the body, including protein synthesis, and muscle and nerve function. The body contains approximately 21 to 28 grams of magnesium; 60% of it is incorporated into bone tissue and teeth, 20% in muscles, 20% in other soft tissues and liver, and less than 1% circulates in the blood.

99% of total magnesium is found in cells (intracellular) or bone tissue, and 1% is found in the extracellular space. Insufficient dietary magnesium intake can lead to health problems and increase the risk of several chronic diseases, such as osteoporosis, type 2 diabetes, and cardiovascular disease.

Magnesium plays a central role in energy metabolism and cellular processes

In order to function properly, human cells contain the energy-rich ATP molecule (adenosine triphosphate). ATP initiates numerous biochemical reactions by releasing energy stored in its triphosphate groups. Cleavage of one or two phosphate groups produces ADP or AMP. ADP and AMP are then recycled back into ATP, a process that happens thousands of times a day. Magnesium (Mg2+) bound to ATP is essential for breaking down ATP to obtain energy.

More than 600 enzymes require magnesium as a cofactor, including all enzymes that produce or consume ATP and enzymes involved in the synthesis of: DNA, RNA, proteins, lipids, antioxidants (such as glutathione), immunoglobulins, and prostate Sudu was involved. Magnesium is involved in activating enzymes and catalyzing enzymatic reactions.

Other functions of magnesium

Magnesium is essential for the synthesis and activity of "second messengers" such as: cAMP (cyclic adenosine monophosphate), ensuring that signals from the outside are transmitted within the cell, such as those from hormones and neutral transmitters bound to the cell surface . This enables communication between cells.

Magnesium plays a role in the cell cycle and apoptosis. Magnesium stabilizes cellular structures such as DNA, RNA, cell membranes, and ribosomes.

Magnesium is involved in the regulation of calcium, potassium and sodium homeostasis (electrolyte balance) by activating the ATP/ATPase pump, thereby ensuring active transport of electrolytes along the cell membrane and the involvement of membrane potential (transmembrane voltage).

Magnesium is a physiological calcium antagonist. Magnesium promotes muscle relaxation, while calcium (together with potassium) ensures muscle contraction (skeletal muscle, cardiac muscle, smooth muscle). Magnesium inhibits the excitability of nerve cells, while calcium increases the excitability of nerve cells. Magnesium inhibits blood clotting, while calcium activates blood clotting. The concentration of magnesium inside cells is higher than outside the cells; the opposite is true for calcium.

Magnesium present in cells is responsible for cell metabolism, cell communication, thermoregulation (body temperature regulation), electrolyte balance, transmission of nerve stimulation, heart rhythm, blood pressure regulation, immune system, endocrine system and regulation of blood sugar levels. Magnesium stored in bone tissue acts as a magnesium reservoir and is a determinant of bone tissue quality: calcium makes bone tissue hard and stable, while magnesium ensures a certain flexibility, thereby slowing down the occurrence of fractures.

Magnesium has an effect on bone metabolism: Magnesium stimulates calcium deposition in bone tissue while inhibiting calcium deposition in soft tissues (by increasing calcitonin levels), activates alkaline phosphatase (required for bone formation), and promotes bone growth.

Magnesium in food is often insufficient

Good sources of magnesium include whole grains, green leafy vegetables, nuts, seeds, legumes, dark chocolate, chlorella and spirulina. Drinking water also contributes to the supply of magnesium. Although many (unprocessed) foods contain magnesium, changes in food production and eating habits result in many people consuming less than the recommended amount of dietary magnesium. List the magnesium content of some foods:

1. Pumpkin seeds contain 424 mg per 100 grams.

2. Chia seeds contain 335 mg per 100 grams.

3. Spinach contains 79 mg per 100 grams.

4. Broccoli contains 21 mg per 100 grams.

5. Cauliflower contains 18 mg per 100 grams.

6. Avocado contains 25 mg per 100 grams.

7. Pine nuts, 116 mg per 100 g

8. Almonds contain 178 mg per 100 grams.

9. Dark chocolate (cocoa >70%), containing 174 mg per 100 grams

10. Hazelnut kernels, containing 168 mg per 100 g

11. Pecans, 306 mg per 100 g

12. Kale, containing 18 mg per 100 grams

13. Kelp, containing 121 mg per 100 grams

Before industrialization, magnesium intake was estimated at 475 to 500 mg per day (approximately 6 mg/kg/day); today's intake is hundreds of mg less.

It is generally recommended that adults consume 1000-1200 mg of calcium per day, which is equivalent to the daily requirement of 500-600 mg of magnesium. If calcium intake is increased (e.g. to prevent osteoporosis), magnesium intake must also be adjusted. In reality, most adults consume less than the recommended amount of magnesium through their diet.

Possible Signs of Magnesium Deficiency Low levels of magnesium can lead to a number of health problems and electrolyte imbalances. Chronic magnesium deficiency may contribute to the development or progression of a number of (affluent) diseases:

magnesium deficiency symptoms

Many people may be magnesium deficient and not even know it. Here are some key symptoms to watch out for that may indicate whether you have a deficiency:

1. Leg cramps

70% of adults and 7% of children experience regular leg cramps. Turns out, leg cramps can be more than just a nuisance—they can also be downright painful! Because of magnesium's role in neuromuscular signaling and muscle contraction, researchers have observed that magnesium deficiency is often the culprit.

More and more healthcare professionals are prescribing magnesium supplements to help their patients. Restless legs syndrome is another warning sign of magnesium deficiency. To overcome leg cramps and restless legs syndrome, you need to increase your magnesium and potassium intake.

2. Insomnia

Magnesium deficiency is often a precursor to sleep disorders such as anxiety, hyperactivity, and restlessness. Some think this is because magnesium is essential for the function of GABA, an inhibitory neurotransmitter that "calms" the brain and promotes relaxation.
Taking about 400 mg of magnesium before bed or with dinner is the best time of day to take the supplement. Additionally, adding magnesium-rich foods to your dinner — like nutrient-dense spinach — may help.

3. Muscle pain/fibromyalgia

A study published in Magnesium Research examined the role of magnesium in fibromyalgia symptoms and found that increasing magnesium intake reduced pain and tenderness and also improved immune blood markers.
Often associated with autoimmune diseases, this study should encourage fibromyalgia patients as it highlights the systemic effects magnesium supplements can have on the body.

4. Anxiety

Since magnesium deficiency affects the central nervous system, and more specifically the GABA cycle in the body, side effects may include irritability and nervousness. As the deficiency worsens, it can cause high levels of anxiety and, in severe cases, depression and hallucinations.
In fact, magnesium has been shown to help calm the body, muscles, and help improve mood. It is an important mineral for overall mood. One thing I recommend to my patients with anxiety over time and they have seen great results is taking magnesium daily.
Magnesium is needed for every cellular function from the gut to the brain, so it's no wonder it affects so many systems.

5. High blood pressure

Magnesium works synergistically with calcium to support proper blood pressure and protect the heart. So when you're deficient in magnesium, you're typically also low in calcium and prone to high blood pressure, or high blood pressure.
A study involving 241,378 participants published in the American Journal of Clinical Nutrition found that a diet high in magnesium foods reduced the risk of stroke by 8 percent. This is significant considering that hypertension causes 50% of ischemic strokes in the world.

6. Type II diabetes

One of the four main causes of magnesium deficiency is type 2 diabetes, but it is also a common symptom. For example, British researchers found that among the 1,452 adults they examined, low magnesium levels were 10 times more common in people with new diabetes and 8.6 times more common in people with known diabetes.
As expected from this data, a magnesium-rich diet has been shown to significantly reduce the risk of type 2 diabetes due to magnesium's role in glucose metabolism. Another study found that simply adding a magnesium supplement (100 mg per day) reduced the risk of diabetes by 15%

7. Fatigue

Low energy, weakness, and fatigue are common symptoms of magnesium deficiency. Most people with chronic fatigue syndrome are also deficient in magnesium. The University of Maryland Medical Center reports that 300-1,000 mg of magnesium per day can help, but you also have to be careful because too much magnesium can also cause diarrhea. (9)
If you experience this side effect, you can simply reduce your dose until the side effects subside.

8. Migraine

Magnesium deficiency has been linked to migraines because of its importance in balancing neurotransmitters in the body. Double-blind, placebo-controlled studies show that consuming 360-600 mg of magnesium daily can reduce the frequency of migraines by up to 42%.

9. Osteoporosis

The National Institutes of Health reports that "the average person's body contains about 25 grams of magnesium, about half of which is found in bones." It's important to realize this, especially for older adults who are at risk for brittle bones.
Thankfully, there is hope! A study published in Trace Element Research in Biology found that magnesium supplementation "significantly" slowed the development of osteoporosis after 30 days. In addition to taking magnesium supplements, you'll also want to consider taking in more vitamins D3 and K2 to naturally increase bone density.

Risk factors for magnesium deficiency

Several factors may cause magnesium deficiency:

Low dietary magnesium intake:

Preference for processed foods, heavy drinking, anorexia, aging.

Reduced intestinal absorption or malabsorption of magnesium:

Possible causes include prolonged diarrhea, vomiting, heavy drinking, reduced stomach acid production, excessive calcium or potassium intake, a diet high in saturated fat, aging, vitamin D deficiency, and exposure to heavy metals (aluminum, lead, cadmium).

Magnesium absorption occurs in the gastrointestinal tract (mainly in the small intestine) via passive (paracellular) diffusion and active via the ion channel TRPM6. When taking 300 mg of magnesium daily, absorption rates range from 30% to 50%. When dietary magnesium intake is low or serum magnesium levels are low, magnesium absorption can be improved by increasing active magnesium absorption from 30-40% to 80%.

It is possible that some people have an active transport system that functions poorly ("poor absorptive capacity") or is completely deficient (primary magnesium deficiency). Magnesium absorption depends partially or entirely on passive diffusion (10-30% absorption), so magnesium deficiency can occur if the intake of magnesium is insufficient for its use.

Increased renal magnesium excretion

Possible causes include aging, chronic stress, heavy drinking, metabolic syndrome, high intake of calcium, coffee, soft drinks, salt, and sugar.
Determination of magnesium deficiency

Magnesium deficiency refers to a decrease in total magnesium levels in the body. Magnesium deficiencies are common, even in people with seemingly healthy lifestyles, but they are often overlooked. The reason for this is the lack of typical (pathological) symptoms of magnesium deficiency that can be immediately recognized.

Only 1% of magnesium is present in the blood, 70% is in ionic form or coordinated with oxalate, phosphate or citrate, and 20% is bound to proteins.

Blood tests (extracellular magnesium, magnesium in red blood cells) are not ideal for understanding magnesium status throughout the body (bones, muscles, other tissues). Magnesium deficiency is not always accompanied by reduced magnesium levels in the blood (hypomagnesemia); magnesium may have been released from bones or other tissues to normalize blood levels.

Sometimes, hypomagnesemia occurs when magnesium status is normal. Serum magnesium levels depend primarily on the balance between magnesium intake (which depends on dietary magnesium content and intestinal absorption) and magnesium excretion.

The exchange of magnesium between blood and tissues is slow. Serum magnesium levels usually remain within a narrow range: when serum magnesium levels fall, intestinal magnesium absorption increases, and when serum magnesium levels rise, renal magnesium excretion increases.

Serum magnesium levels below the reference value (0.75 mmol/l) may mean that intestinal magnesium absorption is too low for the kidneys to adequately compensate, or that increased renal magnesium excretion is not compensated for by more efficient magnesium absorption. The gastrointestinal tract is compensated.

Low serum magnesium levels usually mean that magnesium deficiency has existed for a long time and requires timely magnesium supplementation. Measurements of magnesium in serum, red blood cells, and urine are useful; the current method of choice for determining total magnesium status is the (intravenous) magnesium loading test. In a stress test, 30 mmol of magnesium (1 mmol = 24 mg) is administered slowly intravenously over 8 to 12 hours, and magnesium excretion in the urine is measured over a 24-hour period.

In case of (or underlying) magnesium deficiency, renal magnesium excretion is significantly reduced. People with good magnesium status will excrete at least 90% of the magnesium in their urine over a 24-hour period; if they are deficient, less than 75% of the magnesium will be excreted in a 24-hour period.

Magnesium levels in red blood cells are a better indicator of magnesium status than serum magnesium levels. In a study of older adults, no one had low serum magnesium levels, but 57% of subjects had low red blood cell magnesium levels. The measurement of magnesium in red blood cells is also less informative than the magnesium stress test: according to the magnesium stress test, only 60% of cases of magnesium deficiency are detected.

magnesium supplement

If your magnesium levels are too low, you should first improve your eating habits and eat more foods high in magnesium.

Organomagnesium compounds such as magnesium taurate and Magnesium L-Threonate are better absorbed. Organically bound magnesium threonate is absorbed unchanged through the intestinal mucosa before the magnesium is broken down. This means absorption will be faster and not hindered by a lack of stomach acid or other minerals such as calcium.

Interactions with other drugs

Alcohol can cause magnesium deficiency. Preclinical studies show that magnesium supplementation prevents ethanol-induced vasospasm and damage to blood vessels in the brain. During alcohol withdrawal, increased magnesium intake can offset insomnia and reduce serum GGT levels (serum gamma-glutamyl transferase is an indicator of liver dysfunction and a marker of alcohol consumption).