Supplement: Magnesium

Magnesium is a mineral which is abundant in the body. It  is naturally present in many foods and is available as a supplement.

  • Magnesium is a cofactor in more than 300 enzyme systems.

  • It is involved in the regulation of : protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation, energy production, oxidative phosphorylation, and glycolysis.

  • It contributes to the structural development of bone.

  • It is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

  • Magnesium also plays a role in nerve conduction, muscle contraction and heart rhythm.  

Magnesium levels are largely controlled by the kidney and urinary excretion is reduced when magnesium status is low. Serum magnesium levels do not correlate well body magnesium levels because most magnesium is inside cells or in bone. No single method for magnesium level determination is considered as standard.

The RDA for non pregnant and non lactating women is 310mg to 320 mg per day.

  • Food processing can lower magnesium content substantially.

  • Magnesium intake in the United States is lower than recommended amounts.  

Magnesium Sources

  • Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources Foods containing dietary fiber provide magnesium.

  • Supplementation may help

Magnesium Deficiency

  • Crohn’s disease, celiac disease

  • Diabetes

  • Cardiovascular disease

  • Blood pressure

  • Stroke prevention

  • Insulin sensitivity

  • Bone mineral density

  • Low magnesium may worsen insulin resistance,

  • Migraine headaches

  • Several studies have found positive associations between magnesium intake and bone mineral density in both men and women.

High doses of magnesium from dietary supplements can result in diarrhea, nausea and abdominal cramping.