Magnesium is vital for humans

Magnesium acts throughout the body

Magnesium is a key factor in energy metabolism because it regulates how cells use and transfer ATP, the energy molecule of the cell. A concrete example of its importance can be seen in the development of type 2 diabetes, since magnesium is critical for carbohydrate metabolism in particular.

Magnesium also plays an interesting role in DNA. The magnesium ion, Mg2+, is essential for translating genetic information into functional proteins and for repairing errors that occur during gene reading. Based on this, low magnesium levels have been suggested to be linked to the development of cancer.

In bones, magnesium supports the formation of osteoblasts, the bone-forming cells. In addition, magnesium ions are constantly exchanged between bone and blood, which is important for maintaining healthy bone tissue. It is therefore not surprising that magnesium deficiency, alongside calcium deficiency, contributes to osteoporosis.

The cardiovascular system, the brain, and muscles are also target tissues of magnesium. In these, magnesium regulates the concentration and movement of other ions, or salts. It acts as a kind of gatekeeper, allowing only carefully selected substances into the cell.

In nerve cells that are important for learning and memory, magnesium improves performance. Magnesium deficiency has been linked to several neurological diseases, such as migraine, 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.)

Nutrient tables tell only part of the story

Because of the health benefits mentioned above, it is important to ensure sufficient magnesium intake. Many plants, organ meats, and meats are rich in magnesium. Nuts, seeds, legumes, grains, and fruits are excellent sources. People with celiac disease or grain allergies should pay particular attention to magnesium intake, since in Finland much of it comes from grain products. The daily recommended intake is about 300–400 mg. Here are 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
• One hundred grams of dark chocolate (>80%) contains 260 milligrams of magnesium

A general rule is that processed foods contain fewer nutrients than fresh, unprocessed foods. For example, grains contain a lot of magnesium, but in refined white flour less than 20% of the original magnesium content remains. Sea salt naturally contains a lot of magnesium, but refined table salt contains none. When reading nutrient tables, it is important to remember that the listed values are often measured from unprocessed foods.

When it comes to magnesium use in the body, the amount listed in a food product does not necessarily equal the amount absorbed. Only about 30–40% of magnesium entering the digestive system is absorbed. Absorption can be improved by eating unprocessed foods as well as through nutrients such as vitamins D and B6, whey protein, and hard magnesium-rich water. Factors that decrease absorption include a high intake of phosphorus and calcium, low protein intake, and alcohol or coffee consumption. Diuretics, or water pills, also reduce magnesium absorption.

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

(Fineli)

Does magnesium help with muscle cramps?

There is no conclusive scientific evidence that magnesium intake reduces muscle cramps. However, maintaining a proper balance of salts in the body is important for muscle function, since it requires sufficiently high levels of magnesium and calcium. Exercise also increases fluid loss through sweating and urination, which leads to magnesium loss as well. For this reason, people who exercise actively are recommended to have a higher daily intake of magnesium.

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

Low dietary intake is not a common cause of deficiency

Magnesium deficiency is most often caused by increased excretion from the body. Diuretic medications have this effect, and heavy exercise may also lower magnesium levels. Another common cause is reduced absorption in the intestines. In healthy people, magnesium deficiency due to diet alone is very rare.

Only about 1% of the body’s magnesium circulates in the blood. Most of it is stored in bones, muscles, organs, and other tissues. Even though only a small amount is found in blood serum, its level must remain stable to maintain normal body function. Serum magnesium levels are associated with conditions such as diabetes, high blood pressure, and osteoporosis. The heritability of serum magnesium concentration has been estimated at 30%, which means genetics also play a role. Different genetic variants influence magnesium absorption and excretion through the kidneys.

(Terveyskirjasto: Magnesium. 9.1.2022)

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