By Bernie Mertens, Registered Associate Nutritionist: Nutrition and Behaviour MSc.
In this article, you will discover:
- Magnesium’s Role in Health
- Impact on Brain Health
- Deficiencies
- Dietary Sources and Absorption
- Supplementation Options
The Nutritional function of Magnesium
Magnesium (Mg) plays a substantial role in functional regulation of the body. It’s fundamental for repair, metabolism, energy production, transportation of vital nutrients and nervous system functionality. However, dietary surveys consistently reveal low uptake of Mg which may increase people’s risk of long-term health conditions such as type 2 diabetes, heart disease, osteoporosis, migraines and anxiety[1][2].
Genetics, lifestyle factors and food sources can also affect how nutrients like Mg is absorbed on an individual basis. Because of this, investigation into Mg deficiency and how it impacts our overall wellbeing has begun, and we are starting to see Mg emerge as a potential remedy for multiple health concerns.
But what is Magnesium and what does it actually do in the body?
Mg is a mineral absorbed by the body, and plays a fundamental role in several reactionary and mechanical processes.
It plays a crucial part in energy production and the creation of our DNA, and is required for the metabolism of other nutrients such as protein, calcium and potassium, which are important for nerve impulse, muscle contraction, and normal heart rhythm.
It’s also essential for blood glucose control, blood pressure and hormonal regulation, as well as communication of neurological pathways within the brain. Which means that those people with health conditions like diabetes, heart conditions or neurological conditions like ADHD, require a good supply of Mg to help regulate symptoms.
Essentially, Mg is a crucial element of our everyday bodily functions, but it is Mgs direct impact on brain health that has amplified the curiosity surrounding this mineral.
Magnesium and Brain Health
Neurological receptors in the brain, rely on a sufficient supply of Mg[4] to work correctly. Without this, the compliance of other internal systems such as the stress response system, nerve impulse conduction and hormonal management is hindered, and dysregulation could ultimately impact our emotional wellbeing and manipulate our mood, decision making and behaviours.
There is a fair amount of research documenting the interaction of Mg and cortisol-the stress hormone[5]. It seems that because of its ability to regulate neurological pathways, conditions directly navigated by brain activity could be reduced (like psychological stress). This includes disorders such as anxiety, depression, and can even help reduce muscle tension and regulate sleep[6].
Anyone that’s suffered with psychological stress will know that it can affect many bodily functions. The release of cortisol in the body throws us into a permanent fight or flight status which can create tension that lends itself to a negative internal environment. This isn’t ideal, especially not for activities such as sleep, which needs a certain air of calm actually happen!
Sleep activation is determined by a number of things, including hormonal triggers (of melatonin etc) which can be impacted by high levels of cortisol. Not only that but high levels of anxiety could mean that the quality and quantity of the sleep we do get may be poor, meaning that we wake up feeling just as groggy and over tired as we did the day before.
We know that Mg can help to regulate hormones and the nervous system so let’s look at the positive here; this means that if utilised correctly (such as combining it with other proactive strategies), adequate levels of Mg has the potential to have a calming effect in the brain which may help with anxiety and/or stress that could be effecting sleep and other aspects of peoples health. It’s these enticing effects that have increased its popularity over the past few years.
It goes without saying that everybody’s individual responses are different, however, it makes sense that those with neurological conditions may be more vulnerable to the effects of Hypomagnesemia (lower than normal Mg levels).
What are the signs of Magnesium deficiency?
Mg deficiency can present with no symptoms, but our busy lifestyles also means that often early signs of deficiency can be ignored or attributed to other things. Whilst overt hypomagnesaemia is rare, what we know about Mg being an imperative part of several bodily functions; suboptimal levels may present itself in multiple ways, and continuous inadequate uptake could lead to an increased risk of long-term health conditions.
It’s involvement in energy production, circulation and cell repair means that deficiency can cause weakness and fatigue, and should deficiencies continue, it may present with more severe symptoms of numbness, tingling, muscle contractions/cramps, seizures, abnormal heart rhythms and arterial changes. Mgs role within metabolism means that low levels include loss of appetite and nausea, and severe magnesium deficiency can even result in hypocalcemia or hypokalemia (low serum calcium or potassium levels)[7].
All of these symptoms are bound to put anyone in a bad mood, Mg’s part in the regulation of our nervous system means that continuously low levels could be a catalyst for mental health concerns, especially in those individuals who are high risk.
It is excreted renally, this means that you will normally get rid of any excess through your urine. This process involves the bladder, and kidneys and therefore, anyone with health conditions that are associated with this system, and/or take certain medications (e.g., diuretics, antibiotics etc), are more likely to have Mg inadequacies or complications.
For adults it is important to remember that magnesium absorption from the gut decreases and renal magnesium excretion increases with age.
Main Dietary Sources of Magnesium
Recommended daily allowances of Mg are[8][9]:
- 85mg a day for children ages 1-3
- 120mg a day for children aged 4-6
- 200mg a day for children aged 7-10
- 280mg a day for children aged 11-14
- 300mg a day for men 18+
- 270mg a day for women 18+
Magnesium is found in a wide variety of foods.
The richest sources are[10]:
- green leafy vegetables (spinach, kale, avocado broccoli)
- wholegrain bread
- wholegrain cereals
- brown rice
- nuts (almonds, peanuts cashews)
- legumes[11] (black beans/edamame)
Smaller amounts are also found in:
- fish
- meat
- dairy products
If you are deficient, obtaining Mg from whole foods is always the best strategy, however, nutritional factors such as poor or restrictive diets, excessive alcohol intake, as well as various dietary components, including certain types of fibre, phytates and oxalates can affect Mg absorption.
But malabsorption can be counteracted with sufficient dietary uptake and appropriate supplementation.
The requirement for supplementation of certain vitamins and minerals has increased in recent years as a consequence of inadequate food sources as well as the contraindication of medicines and/or other supplements interfering with the biochemistry in the body. As previously mentioned, there are certain lifestyle factors and health conditions that predispose people to insufficient uptake of certain nutrients that creates an ongoing need for supplementation.
Studies have shown that metabolism of these different varieties of magnesium differs depending on the source as though individual responses vary, some sources are better in targeting specific ailments than others.
In food supplements, most organic formulations tend to be better absorbed than inorganic ones, and small, sporadic doses are considered more effective for absorption than a singular large dose[13]. However, the amounts in different supplements may vary, so check the label before taking to ensure you take the most appropriate dose.
Supplements are available in a variety of forms, such as pills, gummies, powders, and liquids, and absorption rate and quality can be faster in some more than others including: aspartate, citrate, lactate and chloride forms as opposed to oxide and sulfate.
Found naturally in citrus fruits. Some studies have show that this is absorbed better through the digestive tract that other forms of Mg to treat low levels of Mg.
- Magnesium aspartate:
Is easily absorbed and used to treat low magnesium levels but can also have beneficial effects regarding the nervous system, stress and regulation if neurotransmitters.
- Magnesium lactate:
Is well absorbed by your digestive tract making it gentler to absorb and is sometimes used to fortify foods and beverages. Some studies reveal that this form may help treat stress and anxiety.
- Magnesium chloride:
It’s well absorbed in your digestive tract, making it a great multi-purpose supplement used to treat low Mg levels. Most frequently found in capsule or tablet form, but it may also be an ingredient in topical products like lotions and ointments to soothe sore muscles.
- Magnesium sulfate:
Commonly known as Epsom salt. It is slow to be absorbed by the digestive tract so is often used in water or skin care products to soothe sore, achy muscles and relieve stress.
- Magnesium oxide:
Slow to be absorbed, it is often used to treat migraine and constipation. It may provide other health benefits, including lowering blood pressure and blood sugar levels, and some research suggests it could be used to treat stomach cramps[14]
- Magnesium glycinate:
Easily absorbed and found in foods containing high levels of protein (fish, meat dairy and legumes). May have calming properties, aiding mental health issues, such as stress, depression, anxiety and insomnia, as well as some inflammatory conditions, including heart disease and diabetes.
Less common forms include:
- Magnesium L-threonate, Magnesium taurate, Magnesium malate, Magnesium orotate.
View our range of magnesium supplements, featruing capsules, liquids, sprays, lotions and bath flakes to meet a variety of needs:
The recommended dose for magnesium supplements varies between 200 to 400 mg per day, depending on the brand[15].
Although there hasn’t been a great deal of research concerning the consequences of taking consistently high doses of magnesium, evidence to suggest that high doses (more than 400mg) for short periods can result in diarrhoea, or an upset stomach[16].
There also isn’t a conclusive amount of evidence to suggest that taking supplemental magnesium without a deficiency is recommended, especially for those people with some health conditions or taking certain medications, so always double check with a health professional!
Magnesium and ADHD
ADHD is a neurological condition that is considered a dysfunction of executive functioning, predominantly a frontal lobe activity. It can therefore manipulate the outcome of certain behaviours as a result of neurochemical imbalance and hormonal firing (or mis-firing). Some studies have shown that those individuals with a diagnosis of ADHD are more likely to have less residual magnesium that neurotypical individuals, which puts them at an increased risk of deficiency inspired mental health conditions such as anxiety and depression.
Conclusion
All bodily processes have a domino effect on each other, the cause of disequilibrium occurring in your body can be easily resolved if supplemented, but if left for long enough can put you at risk of developing other chronic diseases and effect your overall wellbeing.
For example: if you don’t drink enough water, you may become dehydrated. Many internal systems rely on water to function well, which mean this may affect your ability to complete other tasks as effectively or present with physical symptoms depending on the severity. The same can be said for Mg considering it plays such an integral part in multiple bodily functions.
Although more conclusive evidence is needed surrounding supplementation, it is clear that the general population is lacking in this essential nutrient, and it could present multiple potential benefits if taken regularly.
You may want to consider booking an appointment with one of our registered nutritionists for personalised guidance on incorporating more magnesium-rich foods into your diet. They can also help you identify the right supplement, if necessary, to support your individual needs.
References
[1] https://www.healthline.com/nutrition/magnesium-types
[2] https://www.healthline.com/nutrition/magnesium-deficiency-symptoms#twitches-cramps
[3] Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
[4] Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
[5] Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
[6] https://www.verywellhealth.com/magnesium-for-anxiety-8412089#:~:text=Summary,strategies%20can%20amplify%20its%20effectiveness.&text=Harvard%20T.H.%20Chan%20School%20of,Magnesium.&text=PubChem.,Magnesium%20glycinate.&text=Hewlings%20S%2C%20Kalman%20D.,2022;17.307%2D14.&text=MedlinePlus.,%2D018%2D1351%2D9.&text=Centers%20for%20Disease%20Control%20and,Coping%20with%20stress.
[7] Elgar K. (2022) Magnesium: A Review of Clinical Use and Efficacy. Nutr Med J., 1 (1): 79-99.
[8] Elgar K. (2022) Magnesium: A Review of Clinical Use and Efficacy. Nutr Med J., 1 (1): 79-99.
[9] https://www.nhs.uk/conditions/vitamins-and-minerals/others/#:~:text=How%20much%20magnesium%20do%20I,women%20(19%20to%2064%20years)
[10] https://www.lnds.nhs.uk/Library/MagnesiumGeneralInformationApril2020LNDS015.pdf
[11] Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. Am Fam Physician. 2009 Jul 15;80(2):157-62. PMID: 19621856.
[12] https://www.healthline.com/nutrition/magnesium-types
[13] Elgar K. (2022) Magnesium: A Review of Clinical Use and Efficacy. Nutr Med J., 1 (1): 79-99.
[14] https://www.healthline.com/nutrition/magnesium-oxide#what-is-it
[15] https://www.healthline.com/nutrition/magnesium-supplements#dosage
[16] https://www.lnds.nhs.uk/Library/MagnesiumGeneralInformationApril2020LNDS015.pdf
Disclaimer: The views and opinions expressed in this blog post are those of the author and do not necessarily reflect the official policy or position of any professional organization or guidelines. The information provided is for educational and informational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your therapist or other qualified health provider with any questions you may have regarding a medical or mental health condition.