Magnesium is the second most abundant mineral in the human body. An average adult body contains about 25g of magnesium. About half of it is in the bones, and the rest is in the various organs and body tissues. Magnesium is a unique mineral, as it plays hundreds of roles in the body. It is known to participate in more than 300 enzyme systems. It can also directly alter the working of certain organs(1).
Unlike calcium, which is mainly needed for bones, fluid, and electrolyte balance, magnesium has a much broader role in health. It is a metabolism enabler. This means that it participates in many biochemical reactions, enabling protein production and muscle and nerve function, and helps regulate energy production and blood pressure. It also plays a vital in DNA and RNA production, calcium transportation, and the production of antioxidant glutathione(1).
The recommended daily intake of magnesium for an adult male is 400-420 mg/day and for females 350-400 mg/day. That’s a lot for any mineral, which means that magnesium deficiency is not rare. Additionally, higher magnesium intake is associated with some unique health benefits.
Health Benefits of Magnesium
Below are some of the reasons to boost magnesium intake:
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Bone Health: Magnesium is vital to bone health, yet it is not a much-discussed mineral. It promotes calcium and vitamin D transportation to bones. It also plays a critical role in bone formation, which is why more than half of all magnesium in the body is located in the bones. It can promote bone health in other ways, such as increasing the secretion of the parathyroid hormone, reducing inflammation, and more. It is especially good for managing osteoporosis in post-menopausal women and reducing the risk of fractures in the population(2). One way to supplement magnesium could be Zenkgo Herbal Mood Plus Support, a women’s multivitamin supplement, as it contains magnesium and helps stabilize mood in post-menopausal women.
- Heart Health and Blood Pressure Regulation: Magnesium can lower blood pressure and the risk of heart disease in many ways. It can calm down nerves, reduce stress, alter calcium metabolism, increase NO production, and boost vascular endothelial health. Thus, it not only reduces blood pressure but also reduces the risk of plaque formation. Some studies suggest higher magnesium intake is associated with as much as 5.6/2.8mmHg of blood pressure reduction. It is vital to understand that magnesium may also lower stroke risk(3).
- Type 2 Diabetes/Blood Glucose Level Regulation: Magnesium plays an important role in energy production by participating in various enzyme systems and promoting the production of different hormones. Thus, it can increase insulin sensitivity and lower blood glucose levels. There is some sound clinical evidence from tens of studies that lower magnesium intake increases diabetes risk(4).
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Reduces Stress & Anxiety: One of the wonderful effects of magnesium is its ability to calm nerves. It can block the effect of stimulating neurotransmitters. Thus, it can reduce excessive stress response, anxiety, and panic attacks. It can also lower the levels of stress hormone cortisol, thus having many health benefits(5). Zenkgo Herbal Mood Plus Support, a women’s multivitamin supplement, is an excellent magnesium source specifically created to improve mood and reduce stress.
- Migraine Headaches Prevention and Management: In recent years, magnesium has received much attention for managing migraine headaches. Studies show that it can both help prevent and manage such headaches. It appears that those living with magnesium deficiency are more likely to develop such headaches(6).
Signs of Magnesium Deficiency
Early magnesium deficiency signs include muscle cramps, tremors, and spasms, particularly in the legs and feet. Individuals may also experience chronic fatigue, weakness, and general feelings of lethargy. Neurological symptoms such as anxiety, irritability, and difficulty sleeping are common, reflecting magnesium’s role in nervous system regulation.
Severe magnesium deficiency can lead to more severe issues like abnormal heart rhythms, numbness, and tingling. Additionally, gastrointestinal problems like nausea, vomiting, and loss of appetite may occur.
Dietary Sources of Magnesium
It is always good to increase dietary nutrient intake and use health supplements. Dietary sources of magnesium include leafy green vegetables like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, legumes like black beans and lentils, and whole grains such as brown rice and quinoa.
Snacking on nuts and seeds, adding greens to salads and smoothies, and choosing whole grains over refined ones can help boost your magnesium levels.
Conclusion
It is vital that people realize the broader role of magnesium in health. Unlike other minerals, it is essential for hundreds of biochemical reactions in the body. Thus, it is essential for energy production, reducing stress, and improving sleep and metabolic rate.
References:
- Office of Dietary Supplements - Magnesium [Internet]. [cited 2024 Jun 22]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Rondanelli M, Faliva MA, Tartara A, Gasparri C, Perna S, Infantino V, et al. An update on magnesium and bone health. Biometals. 2021;34(4):715–36.
- Houston M. The Role of Magnesium in Hypertension and Cardiovascular Disease. J Clin Hypertens (Greenwich). 2011 Sep 26;13(11):843–7.
- Ebrahimi Mousavi S, Ghoreishy SM, Hemmati A, Mohammadi H. Association between magnesium concentrations and prediabetes: a systematic review and meta-analysis. Sci Rep. 2021 Dec 22;11(1):24388.
- Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672.
- Domitrz I, Cegielska J. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine—From Theory to Practice. Nutrients. 2022 Mar 5;14(5):1089.