Magnesium: Worth it or is it Just Noise?

Magnesium is an essential dietary nutrient and is one of the most abundant minerals in the body. Magnesium acts as an electrolyte and is a cofactor for more than 300 enzymes.

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.

Dietary sources of magnesium include dark green leafy vegetables, nuts and seeds, legumes, whole grains, and meat/fish such as salmon, chicken, and beef. Many foods such as breakfast cereals and bread are fortified with magnesium.

It appears that approximately 20%–40% of the dietary magnesium that enters the body becomes bioavailable

More than half of adults may not meet the recommended daily intake of magnesium, likely because Western diets tend to be very low in magnesium-rich foods and high in processed foods and refined grains, which are magnesium-poor.

?As such, magnesium deficiency — which elevates the risk of obesity, diabetes, cardiovascular disease, metabolic syndrome, and osteoporosis — is a major public health concern, especially for older adults.

The Benefits of Magnesium Supplementation

Low magnesium levels are associated with a higher risk of diabetes, and supplementation with magnesium has been shown to reduce blood glucose and improve insulin sensitivity, especially in people who are insulin resistant and/or magnesium deficient .

Supplemental magnesium also appears to lower blood pressure in people who are deficient in magnesium and in those who have elevated blood pressure (hypertension).

The average reduction in blood pressure after magnesium supplementation is 2–4 mmHg for systolic blood pressure and 2 mmHg for diastolic blood pressure, though the reductions may be greater for individuals with type 2 diabetes (6–8 mmHg and 2–3 mmHg for systolic and diastolic blood pressure, respectively).

There is some indication that magnesium supplementation may reduce the frequency and intensity of migraine headache and attenuate premenstrual symptoms in women.

Sleep and Anxiety?

A recent Meta-Analysis by Rawji et al 2024 from the Department of Psychiatry and Behavioural Health, Ocean University Medical Centre,? USA, looked into the role of magnesium on sleep and anxiety.

They reviewed 15 studies; 8 with sleep-related outcomes, 7 with anxiety-related outcomes. The researchers concluded that in general most of the studies had at least modest positive results with regards to sleep quality and anxiety across a diverse population.?

You can check out the study here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11136869/#sec3

How To Take Magnesium.?

The recommended dietary allowance (RDA) of 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 tolerable upper intake level (UL) for magnesium for adults is 350 mg; this value only includes magnesium obtained from dietary supplements and medications.

Which forms of magnesium are best for people who are looking to increase their magnesium levels for general purposes or to correct a deficiency?

Magnesium citrate appears to have the highest bioavailability of all of the forms of magnesium,? followed by magnesium lactate.

Magnesium chloride, magnesium gluconate, and magnesium glycinate also appear to have good bioavailability.

On the other hand, magnesium oxide and magnesium carbonate have extremely poor absorption and aren’t recommended for the purpose of increasing magnesium levels in the body.

Magnesium citrate — especially potassium magnesium citrate — and magnesium lactate also appear to carry a lower risk of gastrointestinal side effects and diarrhoea compared to other formulations.

Remember.....

Always try and get your magnesium from your diet, if you are unsure about whether or not to take any supplement always check with your medical professional.

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Catch you next week.

Carl