Updated: May 23
The role that magnesium plays in our bodies. Your body needs magnesium for over 300 enzymatic reactions! Magnesium is the fourth most abundant mineral in the body.
In fact, your body can't function properly without it. This nutrient is essential for hundreds of metabolic processes and many other important body functions, from producing energy to building vital proteins.
How does it work?
Many of magnesium's beneficial effects are related to :(a) its role as an antagonist of calcium in the body, and (b) its role in regulating inflammation and oxidative stress, which are strongly associated with the development of chronic diseases (e.g., type 2 diabetes, hypertension).
Magnesium regulates insulin signaling pathways and affects insulin secretion in pancreatic beta cells. In the presence of magnesium deficiency, insulin secretion is dysfunctional. Magnesium deficiency also reduces glucose tolerance, as it is required for many enzymes involved in carbohydrate metabolism.
Magnesium affects blood pressure primarily by regulating calcium concentration, and thus vascular tone. In addition, it supports vasodilation by stimulating the production of nitric oxide. These properties are also key to magnesium's effect on migraine.
Finally, magnesium blocks the NMDA receptor, whose activation has been linked to migraines. In the absence of magnesium, NMDA receptors increase calcium inflow, triggering the release of glutamate, which binds to and activates NMDA receptors.
What are the benefits of magnesium?
1. Participate in hundreds of biochemical reactions in your body
2. It may improve athletic performance.
3. It can fight depression
4. You can maintain healthy blood sugar levels
5. It improves heart health
6. It has anti-inflammatory properties
7. It may help prevent migraine attacks
8. Improves symptoms of premenstrual syndrome
9. May promote bone health
10. It may help you sleep better
11. May help reduce anxiety symptoms
What are food source of magnesium?
The following foods are rich in magnesium:
Pumpkin Seeds: 37% magnesium per ounce (28 g)
Chia seeds: 26% magnesium per ounce (28 g)
Boiled spinach: 19% magnesium per 1/2 cup (90g) of spinach
Almonds: 19% magnesium per ounce (28 g)
Cashews: 18% magnesium per ounce (28 g)
Cooked black beans: 14 percent magnesium per 1/2 cup (86 g)
Cooked edamame: 12 percent magnesium per 1/2 cup (78 g)
Peanut Butter: 12 percent magnesium per 2 TBSP (32 g)
Brown rice, cooked: 10 percent magnesium per 1/2 cup (100 g)
Cooked salmon: 6 percent per 3 ounces (85 grams)
Cooked halibut: 6 percent magnesium per 3 oz. (85 g)
Avocados: 5 percent magnesium per 1/2 cup (75 g)
What are the options of magnesium supplement?
Magnesium citrate is a form of magnesium that binds to citric acid. This acid is found naturally in citrus fruits, giving them their sour taste. Artificially produced citric acid is often used as a preservative and flavor enhancer in the food industry.
Magnesium citrate is one of the most common magnesium formulations and can be easily purchased online or in stores around the world. Some studies have shown that this type of magnesium is one of the most bioavailable forms, meaning it is more easily absorbed by the digestive tract than other forms. It is usually taken orally to supplement low magnesium levels.
It is also sometimes used in high doses to treat constipation due to its natural laxative effects. What's more, it's occasionally marketed as a sedative to help relieve symptoms associated with depression and anxiety, but more research is needed on these uses.
Magnesium L-threonine is a salt formed by mixing magnesium with threonine. Threonic acid is a water-soluble substance derived from the metabolic breakdown of vitamin C. This form is easy to absorb. Animal studies point to it as perhaps the most effective type for increasing magnesium concentration in brain cells.
Magnesium L-threonate is often used for its potential benefits to the brain, and may help control certain brain disorders such as depression and age-related memory loss. Still, more research is needed.
Magnesium glycine is formed from elemental magnesium and the amino acid glycine.
Your body uses this amino acid to build proteins. It is also found in many protein-rich foods such as fish, meat, dairy products and beans. Glycine is commonly used as a stand-alone dietary supplement to improve sleep and treat a variety of inflammation, including heart disease and diabetes.
Magnesium glycine is easily absorbed and may have a calming effect. It may help reduce anxiety, depression, stress and insomnia. However, there is limited scientific evidence on these uses, so more research is needed
Magnesium taurine contains the amino acid taurine. Studies have shown that adequate intake of taurine and magnesium play an important role in regulating blood sugar. Therefore, this particular form can promote healthy blood sugar levels.
Magnesium and taurine also support healthy blood pressure. A recent animal study showed that magnesium taurine significantly reduced blood pressure in rats with high levels, suggesting that this form may promote heart health. Keep in mind that human studies are necessary.
Magnesium eurate contains whey acid, a natural substance involved in the construction of genetic material in the body, including DNA(24). It is easily absorbed and has no other form of strong laxative effect. Early research suggests that whey acid may promote heart health due to its unique role in the energy-producing pathway of the heart and vascular tissue.
As a result, it is popular among competitive athletes and fitness enthusiasts, but it may also help people with heart disease. A study of 79 patients with severe congestive heart failure found that magnesium orate supplements were significantly more effective for symptom management and survival compared to a placebo. However, this form of magnesium is much more expensive than other magnesium supplements. Based on the limited evidence available, the benefits do not justify the costs for many people.
What is the dosage of Magnesium ?
The standard dose of magnesium for adults is 250-450 mg per day (mg/ day). However, the tolerable upper intake of element magnesium in dietary supplements is 350 mg/day, as this is the highest dose that most people are certain will not cause diarrhea. Magnesium is essential for many aspects of health. The recommended daily intake is 400-420 mg/day for men and 310-320 mg/day for women. Magnesium should be taken with food.
The dosage in different supplement formulations may vary, so check the label to make sure you are taking the most appropriate dosage. Magnesium supplements are generally considered safe for most people. Once sufficient levels are reached, your body will expel the excess in your urine. However, some forms or excessive doses may cause mild symptoms such as diarrhea or an upset stomach.
Although rare, magnesium poisoning can occur. If you have kidney disease or consume large amounts of this mineral, you may be at greater risk. Symptoms of poisoning include nausea, vomiting, diarrhoea, muscle weakness, irregular breathing, drowsiness and urinary retention. It is always a good idea to consult your healthcare provider before adding any dietary supplements to your daily diet.