How Essential Is Magnesium For Human Health? 

What made me look into Magnesium? Few years back, I was having issues waking up in the middle of the night due to cramps and/or numbness on my arms and legs even when no pressure was applied. It was so bad I felt like I was going to lose them. My homeopathic doctor prescribed magnesium phosphate as a remedy to my complaints. It’s amazing how powerful it is! I haven’t had the same issue since. That left me wondering – what is Magnesium’s role in our body?   

Magnesium is an essential mineral that plays a crucial role in various physiological processes throughout the body. It is involved in hundreds of enzymatic reactions, cellular energy production, and regulation of muscle and nerve function. Let’s take a look at how magnesium is processed and its role in different systems of the body: 

Roles of Magnesium 

Skeletal System 

Magnesium is an important component of bone structure and is essential for bone formation and maintenance. It helps in the absorption of calcium into the bone matrix, promotes bone density, and influences bone mineralization. Magnesium deficiency has been linked to osteoporosis and increased risk of fractures in the skeletal system. 

Muscular System 

Magnesium is required for normal muscle function and plays a role in muscle contraction and relaxation. It helps in the regulation of neuromuscular transmission and influences the tone and contractility of both skeletal and smooth muscles. Magnesium deficiency can lead to muscle weakness, cramps, and spasms. 

Cardiovascular System 

Magnesium plays a role in maintaining normal heart function and rhythm. It helps in the regulation of blood pressure, supports vascular tone, and promotes proper heart muscle function. Magnesium deficiency has been associated with increased risk of cardiovascular diseases, such as hypertension, arrhythmias, and coronary artery disease. 

Nervous System 

Magnesium is involved in the regulation of nerve function and neurotransmitter release. It plays a role in maintaining normal nerve conduction and nerve cell membrane stability. Magnesium deficiency can lead to neurological symptoms such as tremors, seizures, and cognitive disturbances. 

Respiratory System 

Magnesium is involved in the relaxation of bronchial smooth muscles, which helps in maintaining normal respiratory function. It has been shown to have bronchodilatory effects and can be used as a therapeutic option for asthma. Magnesium deficiency may contribute to respiratory muscle weakness and respiratory distress. 

Digestive System 

Magnesium is involved in various digestive processes, including muscle contraction in the gastrointestinal tract and secretion of digestive enzymes. It also helps in the regulation of bowel movements and plays a role in preventing constipation. Magnesium deficiency can lead to gastrointestinal symptoms such as nausea, vomiting, and constipation. 

Endocrine System 

Magnesium is involved in the regulation of several hormones, including insulin and parathyroid hormone. It helps in the maintenance of normal glucose metabolism and calcium homeostasis in the body. Magnesium deficiency has been associated with insulin resistance, impaired glucose tolerance, and abnormal parathyroid function. 

Urinary System 

Magnesium is involved in the regulation of urine production and kidney function. It plays a role in the formation and dissolution of kidney stones and helps in the prevention of calcium oxalate crystal formation. Magnesium deficiency can increase the risk of kidney stone formation [8]. 

Reproductive System 

Magnesium is required for normal reproductive function in both males and females. It plays a role in sperm motility, fertilization, and implantation in females. Magnesium deficiency may impact fertility and reproductive health. 

Integumentary System 

Magnesium is involved in skin health and plays a role in maintaining normal skin barrier function. It is also involved in wound healing and tissue repair. Magnesium deficiency may affect skin health and impair wound healing processes. 

Some Natural Sources of Magnesium 

• Leafy green vegetables: Spinach, kale, collard greens, beet greens, turnip greens and Swiss chard are excellent sources of magnesium. They can be consumed cooked or raw in salads, soups, stir-fries, or smoothies. 
• Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, flaxseeds, chia seeds and sesame seeds are good sources of magnesium. They can be eaten as a snack or added to recipes, such as granola, trail mix, or nut butters. 
• Whole grains: Brown rice, quinoa, oats, and whole wheat are rich in magnesium. They can be used in a variety of dishes, including grain bowls, salads, and side dishes. 
• Legumes: Beans, lentils, chickpeas, and peas are good sources of magnesium. They can be used in soups, stews, salads, or as a protein-rich side dish. 
• Fish: Fatty fish such as salmon, mackerel, and halibut are good sources of magnesium. They can be grilled, baked, or broiled and served with vegetables or whole grains. 
• Dairy or dairy alternatives: Greek yogurt, kefir, and tofu are sources of magnesium. They can be consumed as a snack or used in recipes such as smoothies, salads, or desserts. 
• Avocado: Avocado is a nutrient-rich fruit that contains magnesium. It can be used in salads, sandwiches, or as a spread. 
• Dark chocolate: Dark chocolate with a high cocoa content is a source of magnesium. It can be eaten as a treat or used in recipes such as desserts or hot beverages. 

It’s important to note that the magnesium content in foods can vary depending on factors such as soil quality, farming practices, and food processing. 

Types of Magnesium 

Magnesium citrate 

Magnesium citrate is a form of magnesium that is bound to citric acid. It is commonly used as a laxative due to its ability to promote bowel movements and relieve constipation. It is also believed to have a relaxing effect on muscles, which may be beneficial for muscle relaxation and reducing muscle cramps. 

Magnesium oxide 

Magnesium oxide is a type of magnesium that is bonded with oxygen. It is commonly used as a supplement to increase magnesium levels in the body, but it is known to have low bioavailability, meaning that it is not easily absorbed by the body. However, it may still be effective in certain situations, such as for short-term use as an antacid to relieve symptoms of acid reflux or heartburn. 

Magnesium glycinate 

Magnesium glycinate is a form of magnesium that is bound to the amino acid glycine. It is believed to have high bioavailability and is well-absorbed by the body, making it an effective option for increasing magnesium levels. It is also known for its potential benefits in supporting relaxation, promoting sleep, and reducing muscle tension. 

Magnesium malate 

Magnesium malate is a type of magnesium that is bonded with malic acid, a compound found in fruits. It is believed to have potential benefits in supporting energy production and reducing muscle pain and fatigue. It may also help support cellular function and overall well-being. 

Magnesium taurate 

Magnesium taurate is a form of magnesium that is bound to the amino acid taurine. It is known for its potential cardiovascular benefits, as it may help support healthy heart function and blood pressure. Taurine itself is also believed to have antioxidant properties, which may further contribute to the cardiovascular benefits of magnesium taurate. 

Magnesium orotate 

Magnesium orotate is a form of magnesium that is bonded to orotic acid, a compound found in small amounts in dairy products. It is believed to have potential benefits in supporting heart health and improving exercise performance. It may also support overall cardiovascular function and energy production. 

It’s important to note that the effectiveness of different types of magnesium supplements may vary depending on individual needs and health conditions.  

Parkinson’s Disease and Magnesium 

Neuroprotective effects 

Magnesium has been shown to exhibit neuroprotective properties, including antioxidant and anti-inflammatory effects, which may help protect against neurodegeneration in Parkinson’s disease. Magnesium may also have a role in modulating dopamine release and receptor function in the brain, which could potentially influence the progression of Parkinson’s disease.  

Motor symptom improvement 

Some studies have suggested that magnesium supplementation may improve motor symptoms in Parkinson’s disease patients, including tremors, bradykinesia (slowness of movement), and rigidity. Magnesium may have a role in regulating muscle contraction and nerve transmission, which could potentially impact motor symptoms in Parkinson’s disease. 

Constipation management 

Constipation is a common non-motor symptom in Parkinson’s disease, and magnesium supplementation may help improve bowel movement frequency and relieve constipation in Parkinson’s disease patients. Magnesium has a laxative effect and can help soften stools, which may be beneficial for individuals with constipation associated with Parkinson’s disease. 

Benefits of Supplementing Magnesium 

Magnesium supplementation can provide various health benefits, particularly for individuals who have a magnesium deficiency or are at risk of deficiency. Some of the potential benefits of magnesium supplementation supported by scientific evidence include: 

Improved bone health 

Magnesium is essential for bone formation and maintenance, and supplementation may help improve bone density and reduce the risk of osteoporosis in older adults. 

Reduced risk of cardiovascular disease 

Magnesium plays a role in maintaining healthy cardiovascular function, and supplementation may help lower blood pressure, improve lipid profiles, and reduce the risk of cardiovascular disease. 

Better blood sugar control 

Magnesium is involved in insulin regulation, and supplementation may help improve insulin sensitivity and glycemic control, particularly in individuals with type 2 diabetes.  

Enhanced mood and stress management 

Magnesium has been implicated in mood regulation, and supplementation may help reduce symptoms of anxiety, depression, and stress. 

Improved sleep quality 

Magnesium has been shown to have a calming effect on the nervous system, and supplementation may help improve sleep quality and duration, particularly in individuals with sleep disorders.  

Warning! 

Overdosing on magnesium can potentially have adverse effects on health. Excessive magnesium intake from supplements or medications can result in a condition called hypermagnesemia, which can cause symptoms such as diarrhea, nausea, vomiting, lethargy, muscle weakness, irregular heartbeat, and in severe cases, respiratory distress or cardiac arrest.  

Recommended Magnesium Intake 

The recommended daily intake of magnesium varies depending on age, sex, and life stage. The Recommended Dietary Allowance (RDA) for magnesium, as established by the National Institutes of Health (NIH), is as follows: 

• Adults (19-30 years): Men – 400 mg/day, Women – 310 mg/day 
• Adults (31 years and older): Men – 420 mg/day, Women – 320 mg/day 
• Pregnant women: 360-400 mg/day, depending on trimester 
• Breastfeeding women: 320-360 mg/day, depending on lactation stage 
• Children (1-3 years): 80 mg/day 
• Children (4-8 years): 130 mg/day 
• Children (9-13 years): 240 mg/day 
• Adolescents (14-18 years): Boys – 410 mg/day, Girls – 360 mg/day 

It’s important to note that these are general guidelines and individual requirements may vary depending on factors such as activity level, health conditions, and medications. Some individuals may require higher or lower amounts of magnesium based on their specific needs. 

Magnesium in the Market 

Good Night Lotion

Celtic Sea Salt 

Recommended by natural health educator Barbara O’neill (https://www.selfhealbydesign.com/), tried by many and backed by real science – Celtic salt offers loads of health benefits. Some of the benefits, according to newhealthadvisor.org, are the following: 

• It Promotes Brain Function (See also Can Healthy Gut Contribute To Healthy Brain?)
• It Improves Energy 
• It Prevents Muscle Cramps 
• It Helps Control Saliva 

Homeopathy – Magnesium 

There are different types of remedy that contain magnesium in it. With homeopathy, you are taken in as one. All your symptoms is considered as a whole, and remedy targets your overall health.  

I like checking this website https://abchomeopathy.com/go.php when trying to figure out the best remedy for symptoms before I reach out to a homeopath just to see if my findings are similar to the professional’s. Make sure to consult with one if you are not familiar with how homeopathy works before starting a remedy. 

Let me know what works for you and if there are more details about magnesium you’d like to know that I didn’t cover in this post. I’d gladly look into it for you! 

Hope this is helpful!