Magnesium is a cofactor in over 300 enzymatic reactions in the body. It is necessary for the transmission of nerve impulses, muscular activity, temperature regulation, detoxification reactions, and for the formation of healthy bones and teeth. It is involved in energy production and the synthesis of DNA and RNA.
A U.S. Department of Agriculture survey revealed that approximately 75 percent of Americans do not ingest the RDA of magnesium. Sub-optimal magnesium intake compromises cellular activity, especially in tissues of the heart, nerves, and kidneys.
Magnesium influences many of the activities associated with a wide variety of cardiac medications. For example, magnesium inhibits platelet aggregation, thins the blood, blocks calcium uptake (like calcium channel blocking drugs), and relaxes blood vessels (like ACE inhibitors). Magnesium also increases oxygenation of the heart muscle by improving cardiac contractility.
Generally 400-1500mg a day. Depending on the dosage form and the magnesium salt used, doses as high as 5 to 6 grams have been used under intense medial supervision.(
1),(
2)
400mg daily.
Magnesium carbonate contains 40-43.5% Magnesium oxide and Magnesium trisilicate powder contains >20% Magnesium oxide
Tablets, capsules, powder, sprays, liquids, and injectables (Rx only).
400mg
400-600mg
- Infants < 6 months: 30mg (Adequate Intake, AI)
- Infants 7-12 months: 75mg (AI)
- Children 1-3 years: 80mg
- Children 4-8 years: 130mg
- Children 9-13 years: 240mg
- Males 14-18 years: 410mg
- Females 14-18 years: 360mg
- Males 19-30 years: 400mg
- Females 19-30 years: 310mg
- Males >31 years: 420mg
- Females >31 years: 320mg
- Pregnancy <18 years: 400mg
- Pregnancy 19-30 years: 350mg
- Pregnancy >31 years: 360mg
- Lactation <18 years: 360mg
- Lactation 19-30 years: 310mg
- Lactation >31 years: 320mg
Interactions and Depletions
Magnesium oxide, hydroxide, gluconate, glycinate, sulfate, chloride, aspartate, malate, succinate, fumarate, ascorbate, and citrate.
Magnesium is absorbed primarily from the jejunum and ileum sections of the small intestine via two mechanisms. One is a carrier-mediated process that operates when magnesium levels are low. The other mechanism is a simple diffusion process that occurs when magnesium levels are higher.
Kidney excretion of excess magnesium prevents magnesium toxicity.
Individuals with kidney disease should consult with their physician before using a magnesium dietary supplement.
Excess intake of inorganic magnesium salts cause diarrhea.
Required for the metabolism of carbohydrates, proteins and fats, as well as activity related to calcium, phosphorus, and vitamin C. It is vital for the health of nervous and muscular tissues throughout the body.
A cofactor for oxidative phosphorylation in the production of ATP. Essential for the production and transfer of energy for protein and lipid synthesis, contractility of muscle, and nerve transmission.
Adequate magnesium intake reduces the risk of cardiovascular disease and increases the rate of survival following a heart attack. If intravenous magnesium is given during the early stages of a heart attack, it results in a 70 percent decrease in deaths within one month following the event.
Magnesium influences many aspects of cardiovascular health. It decreases platelet stickiness, helps thin the blood, blocks calcium uptake, and relaxes blood vessels.
Can lower elevated blood pressure. However, the effect is usually only moderate, and thus magnesium should not be viewed as a primary treatment for hypertension.
Involved in calcium metabolism, the synthesis of vitamin D, and the integrity of skeletal bone-crystal formation.
Magnesium helps to bind calcium to tooth enamel, thus creating a barrier to tooth decay.
A study found that magnesium deficiency was related to the progression of multiple sclerosis.(3)
Patients with inadequate magnesium levels have lower survival rates than those with normal magnesium levels.(
4),(
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Magnesium is necessary for the synthesis of ATP and it facilitates the transport of potassium into cells. A deficiency of magnesium or potassium can result in fatigue. Magnesium provides improvement for many chronic fatigue patients.(
6)
Magnesium has a slight blood pressure lowering effect, especially in magnesium-depleted patients.(
7),(
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Patients with migraines have low brain magnesium levels(
9) and in a study of 3,000 women, 80 percent responded well to magnesium supplementation.(
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Muscle cramps, especially during pregnancy, respond well to magnesium supplementation.(
12),(
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Magnesium deficiency is found in about 85 percent of MVP cases and magnesium successfully relieves symptoms in most cases.(
14),(
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Various studies report low magnesium levels in asthma patients. Consuming adequate magnesium may reduce the risk of developing asthma and is frequently useful as part of an overall treatment program. Magnesium sulfate produces smooth muscle relaxation.(
16) Intravenous magnesium sulfate had a significant effect on respiratory function in children suffering with acute asthma.(
17),(
18) People with mild to moderate asthma who took magnesium experienced improvement in bronchial reactivity to methacholine, asthma control and qualilty of life.(
19)
Magnesium is involved in glucose metabolism and insulin secretion. Hypomagnesemia occurs in approximately 25 percent of patients with diabetes. Low levels of magnesium have been reported in childhood Type 1 diabetes and in adults with Type 1 or Type 2 diabetes.(
20)
Low magnesium increases the risk of calcium oxalate stones and supplementation lowers risk and rate of stone formation.(
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Magnesium is necessary for bone formation and magnesium deficiency is frequently found in patients with osteoporosis.(
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23)
Magnesium works like many cardiac drugs; it inhibits platelet aggregation, helps thin the blood, blocks calcium uptake, and relaxes blood vessels.(
24),(
25) Results of a study found higher magnesium intake may reduce the risk of coronary heart disease in men.(
26)
Numerous studies report that women with premenstrual syndrome have low levels of magnesium, and some studies report that magnesium helps to relieve PMS symptoms. Magnesium supplementation significantly improved mood plus women’s overall scores on the Menstrual Distress Questionnaire.(
27)
Symptoms and Causes of Deficiency
Although clinical deficiency is rare in the U.S., marginal deficiency appears to be widespread with various studies reporting that approximately 75 percent of Americans ingest less than the RDA. Deficiency symptoms include: muscle cramps, weakness, insomnia, loss of appetite, GI disorders, kidney stones, osteoporosis, nervousness, restlessness, irritability, fear, anxiety, confusion, depression, fatigue, and high blood pressure.
It is now known that many heart attacks occur in people with healthy hearts. Magnesium deficiency increases calcium/magnesium ratio, which can cause a cardiac muscle spasm resulting in a heart attack, and frequently, death. Magnesium is important for prevention of cardiovascular disease. Magnesium deficiency is associated with increased incidence of atherosclerosis, hypertension, stroke, and heart attacks. Low levels of magnesium can cause stiffness in the vasculature, which elevates blood pressure and can cause a contraction or spasm in the heart muscle, which can result in sudden death.
The magnesium content in foods varies widely, as does the soil content of magnesium. Good food sources include nuts, legumes, cereal grains, and dark green leafy vegetables.
Food processing is a major cause of magnesium depletion. For example, up to 85 percent of magnesium is lost when whole wheat is refined to produce white flour. Modern farming techniques contribute to increasing soil depletion of magnesium. Artificial fertilizers used by farmers usually do not contain any magnesium. Poor food choices, excess calcium intake, intestinal malabsorption, alcohol abuse, liver and kidney disease, and diabetes can also cause deficiencies.