The Magical Benefits of Magnesium
Insomnia, anxiety, digestion issues, muscle pain, joint pain, and the list goes on and on. The benefits of magnesium are never ending and it is truly one of the most recommended supplements in my practice for everyone.
What Is Magnesium?
Magnesium is an abundant mineral present in our bodies, and acts as a cofactor for over 300 enzymatic systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm (1). Basically, it does a whole lot for us and it’s crucial that we support our bodies with enough magnesium for it to function properly.
What Are Side Effects of Magnesium Deficiency?
Although a true magnesium deficiency in otherwise healthy individuals is fairly uncommon, certain health conditions or use of certain medications can potentiate the risk of magnesium deficiency.
Common signs and symptoms of this include loss of appetite, nausea, vomiting, fatigue, and weakness. If the deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.
So if deficiency is uncommon…why take it?
Well, from clinical experience, I have seen it help a vast array of symptoms. Let’s talk about them.
What Can Magnesium Help With?
Let’s dive deep into the most common symptoms/conditions that I encounter and why I think magnesium may be a good choice.
Musculoskeletal Concerns: Joint pain, muscle pain, and muscle weakness are all common complaints that I think magnesium are wonderful for. There is also research showing that magnesium supplementation has proven to reduce muscle soreness and improve recovery time after working out (2). I have noticed that topical magnesium can also be beneficial for cramps and muscle pain.
Digestive Complaints: Magnesium citrate is well known as a saline laxative to help with occasional constipation. The best thing about it is that it’s not dependence-forming like some other natural laxatives are. I always recommend this for patients who are traveling or just need additional support to help get their bowels moving.
Insomnia: A few studies suggest that magnesium supplementation can help with insomnia and other sleep disorders. In one study, adults in their 60s slept longer, spent less time awake in bed, and received lower scores on an insomnia scale when taking a magnesium supplement.
Bone Density: Magnesium works with calcium and vitamin D to help support your bones. Around 50-60 % of the magnesium in your body is found in the bones (3). Low magnesium levels are linked to decreased bone mineral density (BMD) and an increased risk of osteoporosis. Ensuring proper amounts of magnesium intake can help prevent fractures and low bone density.
And so so many other things! These are just some of the top things I recommend magnesium for.
How Do I Ensure I Get Enough Magnesium?
Magnesium can be found in many dietary sources such as dark leafy greens, whole grains, nuts and seeds, fish, poultry, and beef. Eating a healthy, whole foods diet will likely ensure that you are getting an adequate source of magnesium.
Certain conditions like Crohn’s, ulcerative colitis, IBS, pancreatic insufficiency, diabetes, CVD, kidney disorders, and cancers and the use of certain medications like PPIs and antibiotics, can prevent proper magnesium absorption in the body, so supplementation can be a great option.
One of my favorite magnesium supplements is Triple Mag by Vital Nutrients, which combines magnesium glycinate, malate, and oxide, at a dose of 500mg, to ensure proper absorption.
You can purchase all my favorite magnesium supplements through my Fullscript account here and get a 10% off discount anything you purchase!
As always, consult a licensed health practitioner prior to starting any new supplements.
References:
“Office of Dietary Supplements - Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 24 Aug. 2024.
Reno, A. M., Green, M., Killen, L. G., O'Neal, E. K., Pritchett, K., & Hanson, Z. (2022). Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of strength and conditioning research, 36(8), 2198–2203. https://doi.org/10.1519/JSC.0000000000003827
de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1-46. doi:10.1152/physrev.00012.2014