Michael
Magnesium is a crucial mineral that the human body needs to function properly. It plays a significant role in multiple biochemical reactions, with more than 300 enzyme systems in the human body requiring magnesium to carry out their functions. These include protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium is also necessary for energy production as it plays a role in converting food into energy. It contributes to the structural development of bone, aids in DNA and RNA synthesis, and plays a role in the active transport of calcium and potassium ions across cell membranes, a process critical to nerve impulse conduction, muscle contraction, and normal heart rhythm.
Natural food sources of magnesium include leafy green vegetables, seeds, nuts, and whole grains. Fish and dairy products also contain a decent amount of magnesium. You can also supplement magnesium when diet alone is insufficient to meet an individual’s needs.
It’s generally recommended that adult men intake 400-420 mg of magnesium daily and adult women intake 310-320 mg daily. Still, the exact amount can depend on several factors, including age and pregnancy.
Functionality of Magnesium
Magnesium is a vital nutrient, participating in hundreds of diverse biochemical and metabolic reactions in our bodies. It plays a role in protein synthesis intercellular communication and is a key cog in ion transmission processes for pivotal ions like calcium and potassium.
Beyond that, magnesium also aids in the contraction and relaxation of our muscles, and virtually every biological process we undergo necessitates the involvement of magnesium. A lack of magnesium in the body can give rise to multiple health concerns:
Neuromuscular Complaints: Muscle cramps, eyelid twitching, and numbness or tingling in the extremities are often associated with magnesium deficiency. Chronic muscle pain and abnormal tremors are likely signs of inadequate magnesium levels.
Osteoporosis: Contrary to popular belief, osteoporosis may not always be due to calcium deficiency but can result from magnesium deficiency. The issue arises when calcium in our bones leaches out and accumulates in the bloodstream for various reasons. The bones lack calcium with this condition, but the body isn’t calcium-deficient overall. To counter this, we often need to supplement with magnesium, enabling the deposited calcium in the bloodstream to return to the bone matrix.
Arthritis and Calcium Stones: Factors like gallstones, kidney stones, urolithiasis, and even arthritis can be triggered by magnesium deficiency. Excessive calcium deposits in the bloodstream over time can lead to the formation of these calcium stones in different regions.
Cardiovascular Issues: Conditions such as hypertension, cardiac arrhythmia, and atherosclerosis may also indicate a lack of magnesium.
Nervous System Disorders: Problems like headaches, migraines, cognitive haziness, forgetfulness, poor memory, insomnia, anxiety, and depression may arise due to inadequate magnesium levels. Various forms of magnesium supplementation, like magnesium glycinate and magnesium threonate, have been known to improve sleep patterns and help with neuropsychological problems significantly.
Fatigue and Metabolic Slowdown: If you’re feeling persistently tired and weak or have a slow metabolism, magnesium supplementation might be worth considering. Our energy emerges from the mitochondria in our cells, which produce ATP (adenosine triphosphate), a complex organic chemical that provides energy to drive many processes in living cells. The generation of ATP by the mitochondria involves numerous steps, all of which require the presence of magnesium.
Beyond the symptoms mentioned above, many other conditions, such as Alzheimer’s disease, hearing loss, and eclampsia, can be alleviated with adequate magnesium supplementation. Ultimately, the multi-faceted role of magnesium in our body underscores the importance of maintaining robust magnesium levels for overall health and well-being.
How to determine magnesium deficiency?
Following our discussion on the symptoms of magnesium deficiency and the advantages of magnesium supplementation, perhaps a question has popped into your mind: “How do I discern if I’m suffering from a magnesium deficiency?”
One might consider that a trip to the hospital for a blood test is an easy answer. Unfortunately, it’s not as straightforward as that. Most hospitals conduct tests focused on serum magnesium levels, but these are not especially illuminating. This is because the magnesium content in our blood constitutes less than 1% of our body’s total magnesium. Hence, a serum magnesium report indicating normal levels doesn’t necessarily equate to the lack of a magnesium deficiency in the body.
If, however, your serum magnesium levels are found to be low, it implies a severe magnesium deficiency. Any supplementation started at this point might show slower effects because the magnesium initially meets the needs of the body’s most deficient cells or tissues. Only after these areas are catered to will serum magnesium levels rise. Consequently, relying solely on serum magnesium as an indicator is not a method I would typically endorse, as normal levels don’t exempt the possibility of a magnesium deficiency.
A slightly more reliable measure than serum magnesium is the magnesium level in red blood cells, but it, too, is not the most precise.
Two specific methods offer the most accurate assessments:
1. Magnesium Muscular Biopsy: This examination involves a biopsy of our skeletal muscle cells to ascertain their magnesium levels. If these levels are satisfactory, it can safely be concluded that you are not magnesium deficient.
2. Sublingual Epithelial Cell Magnesium: The magnesium level in the sublingual epithelial cells generally represents the total magnesium level in the body. Therefore, an absence of deficiency in these cells likely confirms you are not magnesium deficient overall.
Provided that these precise methods might be unavailable or unfeasible for some, or if your local medical facility lacks the apparatus for these tests, observation of physical symptoms is a practical approach.
Symptoms like muscle cramps, unusual tremors, eyelid twitching, hypertension, insomnia, and persistent headaches can signify potential magnesium deficiency. If you’re experiencing these issues, starting a regimen of magnesium supplements and observing for improvements can offer an indirect yet practical indicator of your magnesium status.
Choosing the Right Magnesium Supplement
When deciding on a magnesium supplement, the wide range of options on the market might seem overwhelming. Let’s break down this process to understand better which supplements to consider and which to avoid.
Let’s begin with the supplements that are not generally recommended:
1. Magnesium Oxide: Although frequently available and inexpensive, Magnesium Oxide exhibits a very low bioavailability, with an absorption rate of merely 4%. This low absorption makes it more likely to cause diarrhea and may not significantly alleviate the physical symptoms associated with magnesium deficiency. However, it could still be beneficial in some instances.
2. Magnesium Sulfate: Like magnesium oxide, the oral absorption utilization of magnesium sulfate is considerably low. If ingested in excess, the unabsorbed portion could result in osmotic pressure in the intestine, leading to diarrhea. Primarily used as a laxative, it can also be administered intravenously in a hospital setting to manage conditions like eclampsia, preeclampsia, and asthma.
3. Magnesium Aspartate: While this form of magnesium is commonly sold and has a high absorption rate, combining magnesium and aspartic acid can create adverse effects over time. Long-term usage might present a certain level of neurotoxicity, making this supplement generally unrecommended.
After understanding which supplements to avoid, let us now explore three recommended types of magnesium supplements:
1. Magnesium Citrate: It boasts a higher absorption rate than magnesium oxide and can assist in alleviating constipation. Following intestinal absorption, this supplement aids in normalizing muscle contraction and relaxation in the intestines, resulting in more effective bowel movement.
2. Magnesium Glycinate: Known for its high absorption rate and less likelihood of causing diarrhea, it pairs magnesium with the amino acid glycine. Glycine aids in collagen synthesis and antioxidant production and has calming effects that reduce anxiety and improve sleep. Overall, magnesium glycinate is a balanced supplement beneficial for a variety of magnesium-related issues.
3. Magnesium Threonate: Emerging as a new type of magnesium, this supplement can cross the blood-brain barrier, making it more effective for addressing brain and nervous system-related concerns like insomnia, poor memory, and recurring headaches. However, it’s typically more expensive.
Other options include Magnesium Malate, Magnesium Gluconate, Magnesium Taurate, Magnesium Orotate, and Magnesium Chloride, each with its benefits that can be chosen based on individual needs:
– Magnesium Malate, similar to Magnesium Citrate, assists with muscle soreness.
– Magnesium Gluconate is highly bioavailable and beneficial for fatigue, stomach issues, leg cramps, and aiding the chelation of heavy metals from the body.
– Magnesium Taurate, although expensive, offers considerable benefits for exercise recovery, antioxidant and anti-inflammatory benefits, and assistance in managing insulin sensitivity.
– Magnesium Orotate, albeit pricey, caters specifically to athletes seeking to enhance their performance.
– Magnesium Chloride aids in synthesizing more stomach acid, making it suitable for individuals with low gastric acid or poor digestive function.
Remember that the most effective magnesium supplement depends on individual health goals and requirements. Always consult a healthcare provider before starting any new supplement regimen.
