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In the vast landscape of essential minerals, one often stands out as a silent hero, quietly orchestrating a symphony of biochemical reactions within our bodies—magnesium.
Despite its unassuming presence, magnesium plays a pivotal role in various physiological processes, influencing everything from muscle function to energy production.
In this blog, we’ll unravel the mysteries surrounding this vital mineral, delving into its myriad benefits, diverse types, and practical insights on harnessing its power for optimal well-being.
Benefits of Magnesium
Magnesium is a vital mineral that supports over 300 enzymatic reactions in our bodies, contributing to various aspects of health.
Energy Production
- Magnesium is a key player in the production of ATP, the molecule responsible for providing energy to our bodies.
- Low magnesium levels can lead to fatigue, hindering daily activities and exercise.
Muscle Function and Contraction
- Essential for proper muscle function, including the heart’s optimal performance.
- Aids in building lean muscle mass, beneficial for those aiming to lose weight.
Diabetes Regulation
- Plays a crucial role in regulating insulin sensitivity.
- Facilitates proper insulin use, allowing glucose to enter cells and provide energy.
- Supports insulin secretion from the pancreas, making it vital for diabetes management.
Glucose Metabolism
- Regulates enzymes breaking down glucose, preventing easy conversion of carbohydrates into fat.
- Supports efficient conversion of carbs into energy, aiding in weight management.
Magnesium for Weight Loss and Diabetes
While magnesium is pivotal for overall health, research shows that supplementing may not directly impact weight in healthy adults.
Individuals deficient in magnesium or with insulin resistance disorders may benefit from supplementation, but mostly through improved blood glucose or other blood markers of health.
Magnesium deficiency is also common in those with diabetes, and supplementing helps improve insulin sensitivity and may lead to modest weight loss.
Once magnesium levels are sufficient, additional supplementation won’t yield further weight loss or increased insulin sensitivity.
Magnesium for Anxiety and Stress
Magnesium is often used to manage anxiety, stress, and sleep disorders. Studies suggest magnesium helps inhibit the body’s stress response and promotes relaxation neurotransmitters like GABA.
However, research shows that magnesium supplementation for these conditions is likely only helpful in people who are deficient in magnesium. The studies that suggest taking more magnesium than normal might help, are weak and of poor quality.
That being said, stress and anxiety may put people at higher risk of magnesium deficiency, which is why magnesium supplementation may seem to help some people who have these conditions.
Also, if you are deficient in magnesium to begin with, you may be more prone to anxiety, stress, or sleep problems.
Correcting magnesium deficiency could help alleviate symptoms of anxiety, stress, or sleep problems. Just don’t expect magnesium to act like a sedative and force you to feel calmer or sleepier.
Magnesium Deficiency
So how do you know if you are deficient in magnesium? Well, some common symptoms of magnesium deficiency include muscle cramps, fatigue, nausea, loss of appetite, headaches, and difficulty sleeping.
However, these symptoms can also be caused by other conditions, and typically only appear when you’re significantly deficient in magnesium, not mildly deficient.
The problem is, even mild magnesium deficiency can increase your risk of developing metabolic disease and obesity.
Detection
But how can you accurately detect magnesium deficiency? Traditional blood tests that look at magnesium levels in the body might not be the best indicator.
You see, the whole body contains around 25 grams of magnesium, with 90% of it being in the muscles and bones, and only 10% being in the bloodstream. Of that 10%, about half is free-floating, while the rest is bound to proteins like albumin.
Unfortunately, blood tests that measure magnesium deficiency only look at the small amount of free magnesium in the bloodstream, which may not provide an accurate picture of the body’s overall magnesium levels.
The oral magnesium load test is a more precise method to detect magnesium deficiency in the body, but it’s not as commonly performed as a blood test due to its invasiveness, time consumption, and cost.
To determine magnesium status, the oral magnesium load test takes a look at magnesium levels in the urine over a 24 hour period after an oral dose of magnesium is given to the patient.
According to one study, 10 out of 11 apparently healthy women were found to be magnesium-deficient through the oral magnesium load test, indicating that magnesium deficiencies might be more common than previously believed.
In fact, research suggests that 12.5% to 20% of North Americans could be deficient in magnesium, which is a substantial number. Given these statistics, magnesium deficiency could be much more prevalent in North America than we think.
Sources of magnesium
Foods
If you are deficient in magnesium, there’s good news: there are plenty of foods that are rich in this essential mineral, whether you prefer animal or plant-based sources.
| Food | Serving Size | Magnesium Content (mg) |
|---|---|---|
| Almonds | 1 ounce | 76 |
| Beef | 3 ounces | 21 |
| Brown Rice | 1 cup | 86 |
| Cashews | 1 ounce | 82 |
| Chicken | 3 ounces | 22 |
| Kidney Beans | 1 cup | 74 |
| Leafy Greens | 1 cup | 157 |
| Milk | 1 cup | 24 |
| Oatmeal | 1 cup | 57 |
| Peanuts | 1 ounce | 49 |
| Pumpkin Seeds | 1 ounce | 168 |
| Salmon | 3 ounces | 26 |
| Soymilk | 1 cup | 61 |
| Turkey | 3 ounces | 22 |
| Whole Wheat Bread | 1 slice | 23 |
If you’re a fan of seafood, you’ll be pleased to know that fish like salmon and halibut are great sources of magnesium, as are poultry options like chicken and turkey. Dairy products like milk, yogurt, and cheese are all rich in magnesium.
If you prefer plant-based foods, leafy greens like spinach, Swiss chard, and kale are excellent sources of magnesium. Legumes like black beans, chickpeas, and lentils are also packed with magnesium, as are nuts and seeds such as almonds, cashews, and pumpkin seeds. Whole grains, such as brown rice and quinoa, are also high in magnesium.
Supplements
If you’re looking to supplement magnesium, you have several options available on the market. Each form provides varying levels of magnesium and comes with its own set of pros and cons. Here are some of the most common forms of magnesium supplements.
First up, magnesium oxide. This type of magnesium is bound to oxygen and is relatively inexpensive. However, it has poor bioavailability, meaning that the body only absorbs a small amount of magnesium from it. It’s actually more effective as an osmotic laxative than as a source of magnesium.
Next, there’s magnesium citrate. This supplement is a combination of magnesium and citric acid, and it has higher bioavailability, making it more easily absorbed by the body. It’s also relatively inexpensive and is probably good enough for most people who just want to supplement some magnesium.
Then there’s magnesium glycinate, which is a chelated form of magnesium bound to the amino acid glycine. It has higher bioavailability than citrate, is more gentle on the stomach, and is commonly used to promote relaxation and alleviate anxiety. However, it’s also more expensive than magnesium citrate.
Magnesium malate is a combination of magnesium and malic acid. It has good bioavailability and is easily absorbed by the body. It’s commonly used to alleviate fatigue and muscle pain, and there is some weak research suggesting it may be helpful for Chronic Fatigue Syndrome (CFS).
Finally, there’s magnesium threonate, a newer form of magnesium that has gained popularity in recent years. It’s bound to threonic acid, which allows it to cross the blood-brain barrier more easily than other forms of magnesium. This makes it theoretically more effective for improving cognitive function and memory. It’s also the most expensive form of magnesium.
Other forms of magnesium supplements do exist, but they are far less common, such as magnesium lactate or taurate. Some forms of magnesium, like magnesium sulfate, are not really taken as a supplement and are more commonly used as Epson salts dissolved in a bath.
Should you take magnesium?
While magnesium may not be the most glamorous or well-known supplement for tackling obesity or diabetes, it shouldn’t be dismissed due to its many useful functions in the body.
Realistically speaking, it’s not much of a weight-loss solution, however it can still offer a lot to those who are struggling with these conditions.
It’s worth noting that while a balanced diet can usually provide enough magnesium, deficiency may be more common than we once thought, particularly among people with diabetes or PCOS, and potentially even those who are dealing with chronic stress or anxiety.
If you fall into any of these categories, magnesium supplements could prove beneficial to improve your overall health and maybe even help support your weight loss.
Just keep in mind that much like any essential vitamin or mineral, taking more than you need isn’t always better.
Top supplement choices
- Magnesium Citrate – 1 to 4 caps / day
- Magnesium Glycinate – 1 to 4 caps / day
- Magnesium Malate – 2 to 6 caps / day
- Magnesium Threonate – 3 to 6 caps / day
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Disclaimer: Dr. Brian Yeung, ND received his Doctor of Naturopathic Medicine degree from the Canadian College of Naturopathic Medicine in 2013. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Yeung is currently a practicing Naturopathic Doctor with additional prescribing authority and IV therapy certification in Ontario. This article is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Yeung and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. BrianYeungND and Dr. Brian Yeung, ND are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this article or site.
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