Magnesium Uncovered: Why This Mineral Deserves Your Attention
Image by Kamille Oz
Mighty magnesium.
Previously overlooked, this nutrient is now undeniably hitting the scene. It plays a critical role across the board in slowing aging and combating chronic disease. Yet too many of us are walking around deficient in this vital mineral.
Power through your coffee and read on.
The Power of Magnesium: What It Is and Why It Matters for Your Health
Even coming 4th as the most abundant element in the body, magnesium plays a vital role in more than 600 enzymatic reactions, and hundreds of other cellular functions happening every second in your body.
It regulates cardiovascular physiology, stress responses, inflammation, immune and digestive health, energy (ATP) production, DNA stability, cell signaling, bone density, brain and neuromuscular function, mood disorders, sleep, glucose metabolism…
How much time do you have? I could go on.
Why Magnesium Deficiency Could Be Aging You Faster Than You Think
Magnesium deficiency is very common in old age.
A silent companion fuels both the process of aging and the myriad of chronic diseases that accompany it. It is low-grade chronic inflammation, called “Inflammaging”. Chronic magnesium deficiency is intimately tied to this process.
For well over a decade, scientists have been intensely studying the cellular basis of aging and have distilled a growing list of disrupted cellular functions. This list is now referred to as the “Hallmarks of Aging.”
These processes include DNA damage and alteration, telomere shortening, mitochondrial dysfunction, derangement of proteins, disruption of glucose and other metabolic pathways, cellular senescence, loss of stem cells, altered cell signaling, and even impaired gut health.
Even with “Inflammation” recently added to the list, magnesium deficiency has been shown in this review article to be an intimate player in each of the hallmarks often in several capacities.
There was a consistent inverse relationship between increased cellular damage and dysfunction and low magnesium and conversely improved cellular function when magnesium levels were restored.
The Magnesium Connection: The Link Between Low Magnesium and Rising Chronic Disease
Now we can connect the dots. Since magnesium is so critical for a diverse range of biological functions, we can see how a deficiency can be a player in many chronic diseases.
No doubt we are experiencing a chronic disease epidemic in this country which seriously needs to be addressed.
One in particular is leading the pack. It is called metabolic syndrome, otherwise known as insulin resistance syndrome. One third of adults have it and many are on the road to it but do not know it.
You meet the criteria for the disease if you have at least 3 of 5 of these risk factors: central obesity, high triglycerides, low HDL cholesterol, hypertension and high blood sugar.
These risk factors increase the likelihood of developing heart disease, type 2 diabetes or having a stroke.
A large 2024 study in the Journal of Clinical Endocrinology and Metabolism quantified the association between magnesium depletion and the degree of metabolic syndrome. The risk of developing metabolic syndrome increased by 30% for every incremental rise in the magnesium depletion score.
The Rotterdam study 2016, another large study, showed a 36% increased risk of death from a heart attack and 54% increased risk of sudden cardiac death with low serum magnesium.
Low magnesium levels muck up insulin function, making it less effective putting people on the road to insulin resistance and high blood glucose. Insulin resistance accelerates aging and drives every known chronic disease beyond diabetes, including heart disease, cancer and dementia. Not good.
Because of its role in protecting DNA, and affecting proteins in the body, magnesium deficiency is linked to Alzheimer’s disease, Parkinson’s disease, gastrointestinal disease, immune dysfunction and osteoporosis.
Other conditions where magnesium deficiency plays a role are chronic fatigue, fibromyalgia, muscle spasms, and migraine headaches.
The Magnesium Deficit: Why Are We Missing Out
Estimates vary but upwards of 45% of people are deficient or severely deficient in magnesium. Some estimates are much higher.
It is difficult to measure because ½ of the magnesium in our body is stored in our bones and tissues and the blood levels are very tightly regulated. That means that blood levels could be “normal” in the setting of a significant deficiency but only because magnesium has been pulled it out of our tissues and bones.
Top reasons why we are not getting enough:
1. Current farming methods: Soil is depleted of nutrients and healthy microbes with over 50% less magnesium in crops in the last 50 years.
2. Grain refinement and high consumption of ultra-processed food which depletes magnesium up to 80%; High sugar and starches increases excretion.
3. Stress releases hormones that increase magnesium excretion
4. Medications: Acid blockers, steroids, diuretics and certain antibiotic deplete magnesium.
5. Excessive alcohol and caffeine
6. Gastrointestinal disorders and malabsorption
How to Replenish Our Magnesium
The “food-first” approach is best to start with. Then the addition of supplements based on symptoms, age, the presence of high-risk chronic diseases, alcohol use and medications that deplete magnesium.
Good Sources of Dietary Magnesium include:
§ Pumpkin, flax and chia seeds
§ Nuts: almonds, cashews, and Brazil nuts
§ Leafy greens: kale, spinach, collard greens
§ Whole grains: oats, barley, buckwheat, and quinoa
§ Legumes: lentils, beans, chickpeas, edamame, tofu
§ Avocados
§ Dark Chocolate
§ Some Fatty Fish: salmon, mackerel, halibut
The Recommended Dietary Allowance (RDA) for magnesium is 400 to 420 milligrams for men and 310-320 milligrams for women. Some Functional Medicine specialists recommend more to reach optimal ranges for some people.
Assessment of kidney function before supplementation is important as well as interactions of medications a person may be taking.
Magnesium supplements come in many forms, some more absorbable and tolerated than others.
Magnesium glycinate is a preferred, well tolerated broad spectrum choice when treating deficiencies. Magnesium L-Threonate may be best for brain health, cognition, chronic pain, anxiety and depression.
Magnesium Citrate is best for constipation.
There you go. Now you already know way more than we ever learned about magnesium in medical school. I hope this shed light on another way to optimize your health and help heal your own body.