Magnesium

Ideally, magnesium is supposed to be the fourth most abundant mineral in our bodies. It is necessary for the synthesis of ATP, the body’s main form of energy, however, it is estimated that over 43% of Canadians do not get sufficient magnesium through the diet. This is because our food sources themselves now have less magnesium than previously. With depleted soils, food processing, and absorption issues becoming more common getting enough magnesium in a day can be quite challenging! When you add on an increased demand caused by chronic stress and various medications it is no wonder it is one of the most deficient minerals in developed countries.

Magnesium works on a fundamental level and is involved in many biochemical and physiological roles. This is why the signs of deficiency can be so various. Here is a very simplified list of some of the key functions of magnesium:

• Magnesium activates enzymes - making our biochemical processes more efficient

  • Magnesium activates enzymes that help produce cellular energy (ATP)

• Magnesium helps with the regulation of minerals - for example:

  • Sodium and potassium in our nerve cells

  • Pumping calcium out of our muscles (preventing muscle spasms or twitching)

The Optimal Daily Intake is 600-800 mg/day (including all sources, both supplemental and food). The absorption of magnesium is regulated by the level of magnesium in the body - with deficient levels increasing absorption, and sufficient magnesium levels decreasing absorption.

Food Sources: Nuts, whole grains, legumes, leafy green vegetables, fish and meat. (Note: 50-75% of Magnesium is lost in water when vegetables are boiled)

Since Magnesium is so crucial to so many processes the signs of deficiency are vast and various! Just a few potential signs of a magnesium deficiency are:

• Fatigue

• Muscle cramps or tightness

• Irritability

• Weakness

• Insomnia

• Anxiety

• Depression

• PMS

• Brain Fog

• Headaches

• Elevated blood pressure

• Decreased glucose tolerance

• Neural excitation

Conditions that magnesium may help:

• Acid reflux & heartburn - reducing spasm of the sphincter and prevent the release of acid into the esophagus. Magnesium is also needed for stomach acid production, so may be indicated in low stomach acid (hypo-chlorhydria)

• Alzheimer & dementia - Magnesium acts as a cofactor for enzymes that break down and prevent amyloid-beta plaques (associated with alzheimer & dementia)

• Anxiety, stress & panic attacks - promotes relaxation through the nervous system as well as via our thyroid and adrenal glands

• Inflammation

• Blood sugar regulation - Magnesium improves insulin sensitivity

• Bone health - Through its regulation of calcium

• Constipation - By inducing muscle relaxation

• Elevated Blood Pressure

• Vitamin D & Calcium deficiencies - Magnesium regulates key enzymes that assist in activating our Vitamin D and this promoting calcium absorption

• Depression - Magnesium helps convert tryptophan into serotonin

• Migraines & Headaches - Magnesium promotes relaxation of muscles and the creation of serotonin (both with have shown effective in treating migraines and headaches)

• Fatigue - Through increasing the production of cellular energy in the mitochondria.

• Sports endurance - through the creation of cellular energy and efficient muscle relaxation & contraction - SEE BELOW FOR MORE INFORMATION ON MAGNESIUM & ATHLETES

HOW CAN IT BE BOTH RELAXING AND ENERGIZING?!

Knowing more about magnesium this contraindicating statements makes a bit more sense. Magnesium can be energizing in the fact that it can support our various energy producing pathways. While, at the same time, decreasing our stress response and increasing our sleep quality. Magnesium truly can be both relaxing and energizing, acting to balance and optimize the body's energy levels

Types of Magnesium

Unfortunately, there is not one type of Magnesium that is better than all of the others. I have done my best to simplify the best uses for each type. However, given the various uses of magnesium in the body, the type is specific to both the desired outcome and the demands on an individual.

• Magnesium Aspartate: Though to help more specifically with fatigue than since the aspartic acid plays a role in energy production. Higher availability of around 42%.

• Magnesium oxide/oxalate: Gastrointestinal side-effects like diarrhea and bloating are common due to a lower absorption rate. Availability is around 4-5%.

• Magnesium glycinate: The quickest/easiest to be absorbed through the intestine (this means there is minimal if any, laxative effect). Successfully used for chronic pain and hypertonicity. Higher availability than magnesium oxide.

• Magnesium citrate: Has a laxative effect similar to the oxide form and is rapidly absorbed in the GI tract. Availability is around 25-30%

• Magnesium malate: Combination of malate and magnesium can improve ATP production has may relieve pain and tenderness in fibromyalgia. Similar availability as magnesium citrate (25-30%).

• Magnesium sulfate: Not used in oral forms. But can be absorbed through the skin, so it is found in topical applications & Epsom bath salts

• Magnesium orotate: This form is studied mostly in relation to heart health.

• Magnesium-L-Threonate: Has been shown to improve cognitive function. Not as useful of a form when suspecting magneisum deficiency.

Benefits On Endurance Athletes

A double-blind study looking at both male and female athletes and the effect of magnesium supplementation for 4 weeks on performance found a significant improvement in the time it took to complete triathlon-like testing! Swimming, cycling and running times all decreased compared to the controls.

It was also found that the group receiving magnesium demonstrated better blood sugar regulation during the testing - meaning that the energy levels and fuel sources for the athletes were better maintained with magnesium supplementation. These athletes also had a decreased stress response (demonstrated by a lower serum cortisol) that did not affect their performance potential. In addition, studies have shown magnesium can increase the oxygenation of muscles in high-intensity athletes.

Various studies have shown that the need for magnesium increases as an individual's physical activity levels increases. Depending on the need and the demand for the body it may best to supplement with nutrient-based, oral, and/or intravenous magnesium.

If you think you may be deficient in magnesium or that supplementation may benefit you make sure you talk to your doctor first to make sure it is right for you! This article was written for information purposes only and was not intended to diagnose or prescribe.  

REFERENCES:

E. (2017, April 29). Magnesium - Scientific Review on Usage, Dosage, Side Effects. Retrieved November 14, 2017, from https://examine.com/supplements/magnesium/
Gaby, A. (n.d.). Nutritional medicine. Concord, NH: Fritz Perlberg Publishing.
Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance? Nutrients, 9(9), 946. doi:10.3390/nu9090946
On the significance of magnesium in extreme physical stress.Cardiovasc Drugs Ther. 1998 Sep;12 Suppl 2:197-202.
Can Prev - Magnesium A complete primer