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What is magnesium?

Magnesium is a trace mineral which is found in every cell of the human body. It helps the body break down food, create new proteins from amino acids, repair DNA and RNA, and regulate the activity of neurotransmitters in the brain. It is also essential for muscle contraction and relaxation, and is required for the proper functioning of the nervous system and the immune system. The health benefits of magnesium are therefore numerous.

About 99% of the body’s magnesium is stored in the bones, muscles and soft tissues, whilst the remainder is found in the blood. It is estimated that about 50% of people get less than the recommended daily amount of magnesium. ^{1 2}

Health Benefits of magnesium

Magnesium has several health benefits including:

1. Necessary for the proper functioning of many enzymes

Magnesium is necessary for the proper functioning of many enzymes. In fact, it is involved in more than 500 chemical reactions performed by enzymes. Magnesium is necessary for: ³

• converting food into energy
• protein synthesis and creation and repair of DNA and RNA.
• normal muscle function, including heart muscle
• supporting the nervous system
• insulin metabolism
• normal cell division

2. Supports muscle function

Magnesium is required for muscle contraction and relaxation, including the muscles in your heart.  Magnesium works as a natural blocker to calcium which causes muscle contractions, thus helping the muscle cells to relax.  

3. Proper functioning of the immune system

Magnesium is very important for the proper functioning of the immune system. It energises the white blood cells and increases their ability to seek out and destroy germs. Low magnesium levels can lead to a reduction in the number of T cells, increased plasma concentration of inflammatory cytokines, and endothelial dysfunction. Magnesium deficiency can lead to a cytokine storm, during which the body attacks its own cells and tissues instead of fighting off infection. This creates inflammation, cell and tissue damage, narrowed blood vessels and blood clots.⁴

4. May Help Boost Exercise Performance

Depending on the activity, the body needs 10-20% more magnesium during exercise than when resting.⁵   This is because magnesium helps move blood sugar into your muscles and removes lactic acid, which builds up during exercise causing fatigue.⁶  

Studies have shown that taking magnesium supplements can boost exercise performance for athletes, the elderly and people with chronic disease. ^{7 8 9} A study showed that triathletes who were given magnesium supplements for four weeks had improved swimming, cycling and running times.⁹

Magnesium supplements may therefore help enhance exercise performance but more research is required.

5. Anti-Inflammatory Properties

Several studies show that low magnesium levels are linked to chronic inflammation, which is one of the causes of chronic disease, obesity and aging.^{11 12 13 14}

Studies have shown that children with low blood magnesium levels had high levels of the inflammatory marker CRP, and higher blood sugar and triglyceride levels.¹⁵

6. Helps maintain strong bones

Magnesium plays a key role in the structural development of our bones. It ensures that the parathyroid glands, which produce hormones important for bone health, work normally. Magnesium deficiency is linked to low bone density which can increase your risk of weak bone conditions, such as osteoporosis.

7. Can Help Lower Blood Pressure

High blood pressure is one of the main risk factors for cardiovascular disease. Studies have shown that magnesium supplements can lower blood pressure in people who have high blood pressure.^{16 17 18 19}

As well as taking magnesium supplements, you should also consume magnesium-rich foods as well as those rich in potassium. These will help promote better cardiovascular health.

8. May help to treat Type 2 Diabetes

Studies show that people who have low levels of magnesium have a higher risk of developing diabetes. ^{20 21} In fact, studies have shown that about 48% of people with type 2 diabetes have low levels of magnesium. This reduces insulin’s ability to keep blood sugar levels under control. 22 23

It has also been found that type 2 diabetics with low levels of magnesium, who started taking high doses of magnesium each day, had significantly improved blood sugar and hemogobin A1c levels, compared to a control group. ²⁴

9. May Help Relieve Migraines

Migraines are a type of headache usually associated with a severe throbbing pain, nausea and increased sensitivity to light and/or sound. Studies show that people who have low levels of magnesium are more likely to suffer from migraines.^{25 26}

Other studies have shown that magnesium can prevent and also help treat migraines more effectively than some medication.^{27 28 29}

10. May relieve the symptoms of pre-menstrual syndrome (PMS)

Pre-menstrual syndrome is very common, usually occurring 1-2 weeks before a period. It is usually characterised by irritability, mood swings, anxiety, breast tenderness and water retention. Studies have found that a supplement of magnesium and vitamin B6 significantly improves these symptoms compared to a placebo.³⁰  

Studies have also shown that 200mg daily of magnesium helped to reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness.³¹

11. May help relieve depression

Magnesium is very important for normal brain function. It has potent mood-boosting properties that help relieve depression and anxiety. Studies show that low levels of magnesium are linked to an increased risk of depression.^{32 33} It is thought that magnesium plays a role in maintaining certain neurotransmitters in our brain which are beneficial for depression.

Supplementing with magnesium may help reduce the symptoms of depression.^{34 35} In fact, studies have shown that taking magnesium daily may be as effective as antidepressants in treating depression.36

12. Can help improve sleep quality

If you suffer from insomnia (difficulty sleeping) you should consider increasing your intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that supplementation could help reduce insomnia.³⁷

13. Regulates your body clock

A healthy circadian rhythm is essential for the body’s health. It signals the brain to feel sleepy when it’s night time and awake when the sun is rising. Having a good circadian rhythm can help you get a good night’s sleep. Magnesium has been found to control how cells ‘keep time’ and cope with the natural day and night cycle of life.

Researchers have found that concentrations of magnesium in all types of cells rise and fall in a 24-hour cycle – impacting the cells’ internal clocks.³⁸

Dietary Sources of Magnesium

Plants are the best food sources of magnesium as animal products, such as eggs and dairy, contain smaller amounts than plant-based foods. Some common foods rich in magnesium include:^{39 40}

• Seeds and nuts: Brazil nuts, pumpkin seeds, almonds, cashews, dry roasted peanuts
• Vegetables: Plantain, spinach, avocado, akra, baked potato, kale, broccoli
• Fruit: Dried figs, dried prunes, banana
• Legumes: Black beans, lentils
• Grains: Quinoa, brown / wild rice, bulgur wheat
• Animal sources: mackerel, tuna, scallops, salmon

Signs of Magnesium Deficiency

Magnesium deficiency is rare as it is found in several foods we eat every day. Our kidneys also help to control magnesium levels in the body by controlling the amount we lose in the urine. Early signs and symptoms of magnesium deficiency include leg cramps, insomnia, fatigue, weakness, anxiety, nausea and appetite loss.

People who abuse alcohol, the elderly and type 2 diabetics are usually more susceptible to magnesium deficiency as they may have reduced gastrointestinal absorption.41

What happens if I consume too much magnesium?

According to the NHS, taking high doses of magnesium, more than 400mg a day for short periods, can cause diarrhoea.⁴² You should therefore be careful about how much magnesium you consume from supplements. There’s not enough evidence to say what the effects may be of taking high doses of magnesium for a long time.

How much Magnesium do I need?

The amount of magnesium you need is:^{43 44}

• 300mg a day for men (19 to 64 years)
• 270mg a day for women (19 to 64 years), while breast-feeding women need an extra 50mg a day.  

This quantity equates to about the amount found in an avocado, a banana or 30g of pumpkin seeds.

Magnesium supplements

If you eat a balanced diet with a wide range of foods every day, you should get all the magnesium you need. A magnesium supplement can be taken if you think you are not consuming enough or are deficient.

Various magnesium salts are available in magnesium supplements. The most commonly used ones are:

Magnesium citrate

This is one of the most common magnesium formulations and is among the most bioavailable forms, meaning that it’s more easily absorbed in your digestive tract than other forms.^{45 46}

Magnesium malate

This is well absorbed in your digestive tract and is gentler, having less of a laxative effect than other types.⁴⁵

Magnesium L-threonate

This form is easily absorbed and may be the most effective type for increasing magnesium concentrations in brain cells.⁴⁶

Magnesium supplements can be bought here.