Magnesium

What you need to know - the many health benefits of maintaining a normal magnesium level

Magnesium may be the most important element for your brain and body. It is a required cofactor for over 300 enzymatic reactions. Between 56 and 68% of Americans do not obtain enough magnesium in their diet on a daily basis to meet the recommended daily allowance (RDA) [1, 2]. Here are 8 evidence-based health benefits of magnesium, along with natural sources and common causes of deficiency.

Evidence-based health benefit of magnesium:

1) Metabolic Syndrome & Diabetes - Magnesium supplementation for 4 months can significantly improve insulin sensitivity, one of the most important aspect of preventing diabetes [3]. Supplementation also improves glucose numbers in people with diabetes and at risk for diabetes [4]. A study looking at Mg intake and incidence of diabetes, systemic inflammation, and insulin resistance in young adults followed up for 20 years (n = 4497) showed a significant inverse relationship with Mg intake and inflammatory markers. There was also 47% reduced incidence of diabetes in the highest quartile of Mg intake [5]

2) Sports Performance - Magnesium helps get blood sugar into muscles and get rid of lactate, the substance that creates the muscle burn and limits athletic performance [6]. Magnesium helps prevent some of the age-relate loss of skeletal muscle mass and power generation [7] and supplementation appears to improve strength gains [8]. Magnesium supplementation may protect against certain markers of muscle damage [9].

3) Migraines - Magnesium citrate is recommended as a prophylactic for migraines by the Canadian Headache Society [10]. Oral supplementation can reduce the frequency, duration, and intensity of migraines compared to placebo [11].

4) Cardiovascular health - Magnesium can improve cholesterol [12, 13] and improves symptoms and survival outcomes among those with congestive heart failure [14]. Low Magnesium is associated with the development of atrial fibrillation (a very common heart arrythmia) [15]. Patients with the highest quartile of Mg intake had a reduction of sudden cardiac death by 77% [16].

5) High blood pressure - Appropriate supplementation with magnesium can reduce systolic by 5.6mmH and diastolic blood pressure by 2.8mmHg [17].

6) Depression - There is an inverse correlation in adults between Mg intake and psychiatric states such as anxiety and depression [18]. Magnesium can be used alone as an anti-depressant with good benefit. In fact supplementation with 248mg daily for 6 weeks has been shown to improve depression and anxiety [19]. Additionally, Rapid recovery of depression has been reported with the use of Mg glycinate or Mg taurinate [20]. Recently, Ketamine, which is an NMDA receptor antagonists, has been used for treatment-resistance depression. Unknown to most Magnesium is also a NMDA receptor antagonists and may act as an antidepressant through this mechanism [21].

7) Sleep - In addition to being an NMDA antagonist, Magnesium is also a GABA agonist, both of these actions have a relaxant effect and facilitate sleep [22]. Supplementing with 500 mg of Mg can improve sleep time, improve sleep efficiency, decrease sleep onset latency, decrease serum cortisol concentration, and improve melatonin levels [23].

8) Colorectal Cancer - Higher intake of Magnesium is associated with a lower risk of developing colorectal adenomas and colorectal cancer [24]. One study showed a 13% reduction in colorectal adenomas for every 100 mg/day increase in Mg intake [24]. Other studies also show a modest 7% risk reduction with 100 mg/day increase in Mg intake [25].

Natural sources of Magnesium: Pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, oats, halibut, avocados, beef.

What causes magnesium deficiency?

1) Medications

Unfortunately, there is a long list of medications that can reduce magnesium levels (incomplete list of different class of medications): H2 blockers, proton pump inhibitors, antiacids, antibiotics, antihistamines, blood pressure drugs, diuretics, estrogens, stimulants & steroids.

2) Reduced dietary intake

3) Reduced GI absorption (low vitamin D)

4) Loss of magnesium from the GI tract

5) Excessive alcohol intake

And more…

If you are interested in using diet, supplementation & lifestyle and taking a Holistic approach to your health Join Summit DPC today!

References: 

1) Moshfegh A., Goldman J., Cleveland L. What we eat in America, NHANES 2001–2002: Usual Nutrient Intakes from Food Compared to Dietary Reference Intakes. USDA Agricultural Research Department; 2005.

2)  King D. E., Mainous A. G., III, Geesey M. E., Woolson R. F. Dietary magnesium and C-reactive protein levels. The Journal of the American College of Nutrition. 2005;24(3):166–171. doi: 10.1080/07315724.2005.10719461.

3) Simental-Mendia LE, Sahebkah A, Rodriguez-Moran M, Guerrero-Romero F. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control.  Pharmacol Res. 016 Sep;111:272-282. doi: 10.1016/j.phrs.2016.06.019.Epub 2016 Jun 18.

4) Veronese N, Watutantrige-Fernando S, Luchini C, Solmi M, Sartore G, Sergi G, Manzato E, Barbagallo M, Maggi S, Stubbs B. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Eur J Clin Nutr. 2016 Dec;70(12):1354-1359.  doi: 10.1038/ejcn.2016.154.Epub 2016 Aug 17.

5) Kim D. J., Xun P., Liu K., et al. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care. 2010;33(12):2604–2610. doi: 10.2337/dc10-0994.

6) Zhang Y., Xun P., Wang R., Mao L., He Ka., Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Sep; 9(9): 946. Published online 2017 Aug 28. doi: 10.3390/nu9090946

7)  Welch A.A., Kelaiditi E., Jennings A., Steves C.J., Spector T.D., MacGregor A. Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. J Bone Miner Res. 2016 Feb;31(2):317-25. doi: 10.1002/jbmr.2692.Epub 2015 Sep 11.

8) Brilla L.R., Haley T.F. Effect of Magnesium Supplementation on Strength Training in Humans. J. Am. Coll. Nutr. 1992;11:326–329. doi: 10.1080/07315724.1992.10718233.

9) Cordova A., Mielgo-Ayuso J., Roche E., Caballero-Garcia A., Fernandez-Lazaro. D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients. 2019 Aug 16;11(8):1927. doi: 10.3390/nu11081927.

10) Pringsheim T., Davenport W., Mackie G., Worthington I., et al. Canadian Headache Society guideline for migraine prophylaxis. The Canadian Journal of Neurological Sciences. 2012;39(2) supplement 2:S1–S59. doi: 10.1017/S0317167100118943.

11) Peikert A., Wilimzig C., Köhne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257–263. doi: 10.1046/j.1468-2982.1996.1604257.x
12) Rosanoff A., Seelig M. S. Comparison of mechanism and functional effects of magnesium and statin pharmaceuticals. Journal of the American College of Nutrition. 2004;23(5):501–505. doi: 10.1080/07315724.2004.10719389.

13) Lal J., Vasudev K., Kela A. K., Jain S. K. Effect of oral magnesium supplementation on the lipid profile and blood glucose of patients with type 2 diabetes mellitus. The Journal of the Association of Physicians of India. 2003;51:37–42.

14) Stepura O. B., Martynow A. I. Magnesium orotate in severe congestive heart failure (MACH) International Journal of Cardiology. 2009;134(1):145–147. doi: 10.1016/j.ijcard.2009.01.047.

15) Khan A. M., Lubitz S. A., Sullivan L. M., et al. Low serum magnesium and the development of atrial fibrillation in the community: the framingham heart study. Circulation. 2013;127(1):33–38. doi: 10.1161/CIRCULATIONAHA.111.082511.

16) Chiuve S. E., Korngold E. C., Januzzi J. L., Gantzer M. L., Albert C. M. Plasma and dietary magnesium and risk of sudden cardiac death in women. The American Journal of Clinical Nutrition. 2011;93(2):253–260. doi: 10.3945/ajcn.110.002253.

17) Houston M. The role of magnesium in hypertension and cardiovascular disease. Journal of Clinical Hypertension. 2011;13(11):843–847. doi: 10.1111/j.1751-7176.2011.00538.x.

18) Jacka F., Overland S., Stewart R., Tell G., Bjelland I., Mykletun A. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland health study. Australian and New Zealand Journal of Psychiatry. 2009;43(1):45–52. doi: 10.1080/00048670802534408.

19) Tarleton E.K., Littenberg B., MacLean C., Kennedy A.G., Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067.eCollection 2017.

20) Eby G. A., Eby K. L. Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. 2006;67(2):362–370. doi: 10.1016/j.mehy.2006.01.047.

21) Murck H. Ketamine, magnesium and major depression—from pharmacology to pathophysiology and back. Journal of Psychiatric Research. 2013;47(7):955–965. doi: 10.1016/j.jpsychires.2013.02.015.

22) Kapur N., Friedman R. Oral ketamine: a promising treatment for restless legs syndrome. Anesthesia & Analgesia. 2002;94(6):1558–1559. doi: 10.1097/00000539-200206000-00034.

23) Abbasi B., Kimiagar M., Sadeghniiat K., Shirazi MM., Hedayati M., Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012;17(12):1161–1169.23853635

24) Wark P. A., Lau R., Norat T., Kampman E. Magnesium intake and colorectal tumor risk: a case-control study and meta-analysis. The American Journal of Clinical Nutrition. 2012;96(3):622–631. doi: 10.3945/ajcn.111.030924.

25) Chen G., Pang Z., Liu Q. Magnesium intake and risk of colorectal cancer: a meta-analysis of prospective studies. European Journal of Clinical Nutrition. 2012;66(11):1182–1186. doi: 10.1038/ejcn.2012.135.