By Karen L. Kier
Pharmacist on behalf of the ONU Healthwise Team
Magnesium is a shiny gray earth metal with the atomic number of 12. It is the eleventh most abundant element found in the body. Magnesium is essential for the proper function of cells and over 300 enzyme systems.
Magnesium is an intracellular cation, meaning large quantities are found in tissue, cells, and organs rather than in the blood. This makes sense because cells need magnesium to function properly.
Magnesium is extremely important for the heart including a normal rhythm and regulating blood pressure. It is an essential ingredient for the production of energy for the body. The regulation of nerve function, blood sugar control and muscle contractions are dependent on magnesium. Magnesium contributes to bone development and maintenance.
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A 2022 study evaluating 12 published studies involving 92,170 participants found a positive trend in bone health including an increase in bone mineral density in the neck, hip and leg bones with an increased intake of magnesium.
A study in Diabetes Care evaluated the use of 250mg of elemental magnesium each day in patients with type 2 diabetes. The researchers documented improvements in blood sugar control and a reduction in insulin resistance allowing the body to respond better to insulin.
Studies showing an improvement in blood pressure or artery stiffness did not show any additional benefit in controlling pressure. The evidence is weak for magnesium use in blood pressure control. Other studies have shown a lower risk of stroke in individuals who consume more magnesium in their diet or by adding a supplement.
The National Headache Foundation recommends daily magnesium to reduce migraine attacks based on small clinical studies showing a benefit. The Foundation recommends a daily dose of 400-600mg of magnesium.
Magnesium is advertised as a supplement for nighttime leg cramps with many formulations available. Unfortunately, studies have not found a benefit for leg cramps. A study published in the Journal of the American Medical Association compared a magnesium oxide supplement to a placebo in 94 adults with nighttime leg cramps. The results indicated that magnesium had no additional benefit over placebo.
A deficiency of magnesium in most individuals is rare. Those at greatest risk have a low dietary intake, malnourishment or chronic alcohol use. Some medications can deplete magnesium such as diuretics used for blood pressure or proton pump inhibitors (PPI) such as Prilosec®, Nexium® and Prevacid®.
Signs and symptoms of magnesium deficiency include weakness, loss of appetite, tiredness, numbness, tingling, and abnormal heart rhythms. Magnesium can be checked with blood work and the normal range is 1.7 to 2.2 mg/dL.
A good source of magnesium in foods includes nuts, seeds, legumes, green leafy vegetables, soybeans, beans, brown rice, fish, poultry and beef. The recommended daily allowance is 400-420mg for men and 310-320mg for women.
There are several forms of magnesium supplementation on the market including magnesium citrate, oxide, hydroxide, sulfate and gluconate. It is important to look at the labels for the amount of elemental magnesium in the product. Magnesium is a laxative and at normal doses can cause diarrhea if taken as a supplement.
Ask your pharmacist for help in selecting a magnesium product. Some are designed to reduce stomach upset and diarrhea.
You want to be made of metal!
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