Magnesium is essential for humans

Magnesium is present in the body in an amount roughly equivalent to a tablespoon, or 20–28 grams. It plays numerous essential roles in the functioning of the body, making it the fourth most important mineral, following calcium, potassium, and sodium. Magnesium helps, for example, reduce fatigue and exhaustion and promotes the normal functioning of the nervous system, muscles, and psychological functions.

Magnesium affects the entire body

Magnesium is a key factor in energy metabolism as it regulates the utilization and transfer of ATP (adenosine triphosphate) molecules in cells. This effect can be observed concretely in the development of type 2 diabetes, as magnesium is critical for carbohydrate metabolism in particular.

An interesting role of magnesium relates to DNA. Mg2+, or magnesium ion, is essential for converting genetic information into functional proteins and for correcting errors during gene transcription. Based on this, low magnesium levels have been linked to the development of cancer.

In bones, magnesium helps in the formation of osteoblasts, or bone cells. Furthermore, there is continuous exchange of magnesium ions between the bone and blood, which is crucial for maintaining healthy bone tissue. It is not surprising, therefore, that in addition to calcium deficiency, magnesium deficiency also contributes to bone loss.

The heart and circulatory system, brain, and muscles are also target organs for magnesium. It acts as a regulator of the concentrations and movement of other ions, or salts, in these organs. Magnesium acts like a gatekeeper, allowing only carefully selected substances into the cells.

Magnesium enhances performance in nerve cells that are important for learning and memory. Magnesium deficiency has been linked to various neurological diseases, such as migraines, epilepsy, and Parkinson’s disease.

(Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136.)

The nutrient table tells only part of the story

Due to the health benefits mentioned above, it’s important to ensure adequate magnesium intake! Many plants, organ meats, and meats are rich in magnesium. For example, nuts, seeds, legumes, grains, and fruits are excellent sources of magnesium. Those with celiac disease or grain allergies should pay special attention to magnesium intake, as a large portion of the Finnish population gets magnesium primarily from grain-based products. The daily recommended intake is around 300–400 mg. Below is a list of some excellent sources for maintaining magnesium balance:

• Pumpkin seeds: 535 mg / 100 g
• Almonds: 278 mg / 100 g
• Dark chocolate (>80%): 260 mg / 100 g
• Rye bread: 72 mg / 100 g

The rule of thumb is that processed foods contain fewer nutrients than fresh, unprocessed foods. For example, grains contain a lot of magnesium, but on store shelves, in refined white flour, only about 20% of the original magnesium content remains. Sea salt also naturally contains a lot of magnesium, but it is completely absent in highly refined salt. Therefore, when reading nutrient tables, it’s important to note that the nutrients are often measured from unprocessed products.

Magnesium Utilization

The concentration of a nutrient in a food item does not necessarily correspond to the amount of magnesium that is absorbed or utilized by the body. Only about 30–40% of the magnesium that enters the digestive system is absorbed. The efficiency of magnesium absorption from food can be improved with unrefined, unprocessed foods, as well as with vitamins D and B6, whey protein, and hard magnesium-rich water. On the other hand, high levels of phosphorus and calcium in the diet, low protein intake, and consumption of alcohol and coffee can reduce magnesium’s utilization. Diuretics (fluid-loss medications) also reduce the body’s ability to absorb magnesium.

Does Magnesium Work for Muscle Cramps?

There is no comprehensive scientific evidence showing that magnesium consumption is effective for muscle cramps. However, maintaining an overall salt balance is important for muscle function, as muscles require adequate magnesium and calcium levels. Exercise also causes the body to excrete large amounts of fluid through increased sweating and urination, which results in magnesium loss. For this reason, active individuals are recommended to increase their daily magnesium intake.

Low Intake from Food is Not a Common Cause of Magnesium Deficiency

Magnesium deficiency is most commonly caused by its increased loss from the body. Medications that act as diuretics and excessive exercise can lower magnesium levels. Another common cause is impaired absorption from the intestines. In healthy individuals, magnesium deficiency due to diet is very rare.

Only about 1% of the body’s magnesium circulates in the blood. Most of it is stored in the bones, muscles, organs, and other tissues. Even though only a small portion of the body’s total magnesium is in the blood, its concentration must remain steady to maintain normal bodily function. Magnesium levels in the blood are linked to conditions such as diabetes, high blood pressure, and osteoporosis. The hereditary component of serum magnesium levels has been found to be around 30%, meaning genetics also plays a role. Different genetic variants affect magnesium absorption and excretion through the kidneys.

(Source: Terveyskirjasto: Magnesium, Jan 9, 2022)

(Source: Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. March 30, 2021;13(4):1136.)

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