By Dr Sarah Brewer
Dr Sarah Brewer, Medical Director, explains the benefits of magnesium, how you can obtain it through diet, how to supplement magnesium and the safety profile.
Magnesium is a mineral whose importance is growing daily. Researchers once estimated that magnesium was needed for over 300 enzymes to work properly – that number is now over 700.
That makes magnesium involved in just about every metabolic reaction from the production of energy to the synthesis of hormones, proteins and genetic material. It is the fourth most abundant metal in the body overall and is concentrated within cells, where it is the second most abundant mineral after potassium.1
Magnesium is vital because it helps to man the 'pumps' that control how salts move in and out of cells. It is essential for muscle contraction, nerve conduction and the production of energy especially in the circulation, promoting blood vessel dilation, lowering blood pressure, reducing abnormal blood clotting and protecting against abnormal heart rhythms.
All these beneficial effects may explain why research involving almost 533,000 people found that the risk of cardiovascular events (heart attack, stroke) was 15 per cent lower in those with the highest dietary magnesium intake and 33 per cent lower in those with the highest blood levels of magnesium.2
Magnesium is obtained from foods that have not been highly processed. It is found in the outer parts of grains, for example, so if these are removed to produce 'white' flour and rice, much of the magnesium present is stripped out.
As well as wholegrains, magnesium is obtained from eating beans (especially soy), nuts, seafood and dark green, leafy vegetables. Chocolate and drinking water in hard-water areas are also important sources for some people. Even so, lack of magnesium is common.
Magnesium deficiencyLack of magnesium contributes to many common problems such as insomnia, fatigue and weakness to muscle trembling, cramps and constipation.
For people with fibromyalgia, low magnesium levels have been associated with the severity of symptoms. Adding magnesium supplements to medical treatment of fibromyalgia significantly reduced the number of tender points and depression scores and compared with medical treatment alone.3
Low magnesium intakes are also associated with a raised blood pressure and poor glucose tolerance.
A good way to increase magnesium intake is by adding flakes to a bath, allowing the mineral to absorb through the skin.
Magnesium is one of our most important minerals and offers many benefits throughout the body.
Magnesium is important for normal energy-yielding metabolism, and also contributes to a reduction of tiredness and fatigue
Magnesium is a necessary cofactor in hundreds of enzymatic reactions, many of which involve the production of energy from fatty acids and glucose. If you are feeling tired and fatigued, a magnesium supplement may help.N.B. See your doctor if you have persistent tiredness, which doesn't improve. Occasionally, lack of energy is a sign of health problems that need further investigation and treatment.
Magnesium contributes to electrolyte balance. Electrolytes are electrically charged particles (ions) such as sodium, potassium, calcium and bicarbonate.
The flow of electrolytes in and out of cells is vital to maintain normal cell function, electrical potentials across cell membranes, muscle contraction and nerve conduction. Magnesium helps to control the flow of sodium and potassium in and out of cells, and the and is involved in calcium and oxygen transport.
Magnesium has an important role in the process of cell division and normal protein synthesis. Our cells each divide at different rates in order to replace themselves and maintain healthy tissues, such as muscles and even our bones.
This process, including the synthesis of new proteins, depends on the presence of adequate amounts of magnesium.
Magnesium is also vital to the maintenance of normal bones and teeth.
Magnesium contributes to normal functioning of the nervous system, as well as normal psychological function.
Because magnesium is involved in the movement of electrolytes in and out of cells, it is vital for nerve conduction and our ability to think straight. It helps to calm the nervous system by blocking receptors in the brain (N-methyl D-aspartate or NMDA) to damp down over-excitability.4 Magnesium also has psychological benefits by lifting a low mood.5
Magnesium has a relaxing effect on muscles and a calming effect on the nervous system. A great way to boost your magnesium levels is to absorb it through your skin.
Bathing in magnesium rich spa waters is a traditional therapy for many health conditions. Just add a handful of magnesium flakes to your bath water, lie back and relax for 20 to 30 minutes before bed to help promote a good night's sleep.
How much should I take?
The Ministry of Health recommends 400mg of magnesium a day for men aged 18 to 30, and 420mg for men over 30. For women, they recommend 310mg daily for those aged 18 to 30, and 320mg a day for women over 30.
For pregnant women, between 350mg and 400mg a day is recommended.
The most common magnesium side effect is a laxative action that can develop above doses of 400mg per day. This is not always a bad thing, of course, and magnesium salts are used medically to help clear the bowel before procedures such as colonoscopy or bowel surgery.
If you are sensitive to this effect, reduce the dose (just take one magnesium tablet if the usual dose is two). You can also add magnesium flakes to your bath for absorption through the skin.
1Jahnen-Dechent, W. and Ketteler, M. (2012). Magnesium basics, Clinical kidney journal 5(Suppl_1), pp.i3-i14
2Qu, X., Jin, F., Hao, Y., Li, H., Tang, T., Wang, H., Yan, W. and Dai, K. (2013). Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies, PloS one 8(3), p.e57720
3Bagis, S., Karabiber, M., As, I., Tamer, L., Erdogan, C. and Atalay, A. (2013). Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?, Rheumatology international 33(1), pp.167-172
4Ruppersberg, J.P., Kitzing, E.V. and Schoepfer, R. (1994). The mechanism of magnesium block of NMDA receptors, In Seminars in Neuroscience Vol. 6, No. 2, pp. 87-96
5Eby, G.A. and Eby, K.L. (2006). Rapid recovery from major depression using magnesium treatment, Medical hypotheses 67(2), pp.362-370
Dr Sarah Brewer is Healthspan's medical director. She is a GP, nutritionist and nutritional therapist and the author of more than 60 self-help books.