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As a mineral, magnesium is of significant importance. It plays a role in almost every body function due to its use in energy production, muscle contraction, nerve conduction, and blood sugar balance, among other functions. Magnesium plays a part in over 300 enzyme systems throughout the body.
While many often-inexpensive supplements contain the mineral, it is often as magnesium oxide. Magnesium oxide is poorly soluble and poorly absorbed, making it more likely to cause diarrhea, although all forms of magnesium can cause loose stools. Chelated forms of magnesium are often utilized to improve absorption, with magnesium citrate being one of the most readily available.
Over time, evidence has accrued suggesting many different benefits from magnesium, including:
A number of different supplements appear to protect and support heart health, including high eicosapentaenoic acid (EPA) fish oil, ribose, CoQ10, and magnesium. The latest research suggests that magnesium protects the heart in several different ways. It may help lower blood pressure, act as an anti-inflammatory, it helps keep blood sugar levels balanced, and normalize nerve conduction, reducing arrhythmias or irregular heartbeats.
A recent review of meta-analyses found that magnesium lowers elevated blood pressure between 0.2 and 18.7 points for systolic blood pressure (the top number) and between 0.3 and 10.9 points for diastolic blood pressure (the bottom number). Interestingly, magnesium does not appear to lower blood pressure beyond the normal range, indicating that it shouldn’t cause or contribute to low blood pressure. People with normal blood pressure or those with blood pressure under control with medication do not have further reductions in blood pressure with supplemental magnesium.
With respect to magnesium’s heart-stabilizing effects, a review found that higher magnesium levels correlated with reduced atrial fibrillation, a type of rapid, irregular heart rhythm. Magnesium has also been shown to reduce the risks for atrial fibrillation following both heart and lung surgery. Evidence suggests that magnesium antagonizes calcium, acting like a calcium channel blocker, a type of medication used for high blood pressure and irregular heartbeats.
Notably, low magnesium levels correlate with death from both heart disease and death from any cause. A meta-analysis on magnesium intake found that for every 100 mg per day consumed, heart failure risk was reduced by 22%, and stroke risk was reduced 7%. Considering that heart disease is the most common cause of death, any significant reduction in the risk of heart disease may be worth pursuing.
Blood sugar problems are rapidly becoming more common throughout the world’s population, contributing to the epidemic of diabetes. More than 422 million people struggle with diabetes worldwide, and numbers are expected to further increase over the next few decades. Safe and effective tools for preventing and treating diabetes and elevated blood sugar are needed to help reverse these long-term trends.
Another benefit of magnesium stems from its effects on blood sugar. Hemoglobin A1C is a measurement of the average blood sugar level over the previous two to three months. Diabetes is a condition in which poor blood sugar control causes elevated levels of blood sugar. One review found that magnesium supplementation had a modest effect on reducing Hemoglobin A1C in diabetic patients. Other research also suggests that magnesium supplementation can improve blood sugar levels in those at risk of developing diabetes, potentially forestalling the development of the condition.
Migraine headaches are a common condition that can lead to severe disability and reduced quality of life. The condition is also quite common, with estimates suggesting around one billion people struggle with migraine headaches worldwide. Migraines are severe headaches typically associated with nausea, vomiting, and light and sound sensitivity.
Magnesium deficiency appears to play a significant role in migraine risk. People who suffer from migraines typically have lower levels of magnesium than those without. And magnesium plays a role in calming the brain through its effect in reducing the excitatory neurotransmitter glutamate, known to be involved in migraine initiation and maintenance. A review article exploring the efficiency of magnesium for migraine treatment found that oral magnesium supplementation reduced migraine incidence by 80% and severity by 73%.
Magnesium, including magnesium citrate, has several effects on the brain and mental health. Interestingly, magnesium deficiency is highly correlated with stress levels—and stress is known to deplete magnesium. Magnesium reduces excitatory activity in the brain, while increasing the calming effects of gamma aminobutyric acid. Magnesium even affects serotonin by acting as a cofactor for serotonin production while enhancing serotonin transmission. The most commonly prescribed medications for both anxiety and depression both focus on raising serotonin levels. Magnesium also plays a role in muscle relaxation. While calcium is needed for muscle contraction, magnesium contributes to muscle relaxation.
While the quality of evidence has been described as poor, current research suggests that magnesium may benefit anxiety. The strongest effects appear to be present in patients susceptible to anxiety and stress.
Data also suggest that magnesium can influence depression and low mood. Studies exploring links between dietary intake and depression have shown correlations. In the research, increasing magnesium intake decreases risks for depression. Low levels of magnesium in the blood also appear to correlate with depression, although more research is needed to fully support the link. Both animal studies and human clinical trials have found benefits in depressive symptoms with supplemental magnesium, although the effects appear to be more prevalent for individuals deficient in the mineral.
While most people think of calcium and vitamin D for bone health, magnesium shouldn’t be far behind. Bones are made up primarily of calcium and phosphorus. However, 60% of the body’s magnesium is found within bone. In 2009, the European Food Safety Authority issued an opinion that the research is sufficient to suggest that magnesium intake plays a part in the health and maintenance of bone.
Lower blood levels of magnesium are found in women who suffer from osteoporosis. It has also been shown that individuals with genetically higher blood magnesium levels have significantly improved lower-spine bone density. Studies have shown that magnesium supplementation (as magnesium citrate) suppressed bone loss. A meta-analysis of the research on magnesium and osteoporosis concluded that magnesium supplementation shows positive trends on improving hip and femoral bone mineral density.
Considering magnesium’s potential effects on stress and anxiety, it should come as no surprise that it may have benefits for improving sleep. While more research is necessary, a recent review found that observational studies suggest that people deficient in magnesium have poorer sleep. They may be more prone to fall asleep throughout the day while feeling sleepier, may not sleep as long, and tend to snore more. However, the randomized trials on magnesium and sleep are mixed, suggesting a need for additional larger trials to best understand any potential benefits.
While magnesium is a crucial mineral for supporting health, many people don’t consume enough of the nutrient. Some estimates suggest that most individuals do not consume the minimum dietary requirements for magnesium, putting them at risk of a significant deficiency. Foods with higher magnesium levels include nuts, seeds, beans, whole grains, and cocoa.
Given such low levels of consumption, it can be important for some individuals to consider supplementation as a way to meet basic magnesium requirements. Of the forms available for supplementation, magnesium citrate is widely available and better absorbed than magnesium oxide.
Magnesium is a crucial mineral required for numerous processes throughout the body to maintain proper health. Research evidence suggests that magnesium is potentially helpful for a number of different conditions, including preventing heart disease and diabetes, improving migraines, supporting mental health, and reducing bone loss. Unfortunately, numerous individuals do not meet the basic requirements for magnesium from the diet, making supplementation an attractive option to get the benefits of the mineral. Magnesium citrate is a well-absorbed form of magnesium that is a reasonable option to promote adequate magnesium intake when needed.
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