There are many moving parts that keep your body running optimally. From nutrients to minerals and all that’s in between, but what do these elements do exactly? Let’s discuss the importance this mineral plays in your body’s functioning, how it is used therapeutically, what happens if you are deficient, and how to replenish your body's magnesium stores.

How Magnesium Supports Your Health:

The mineral magnesium plays a crucial part in everyday functioning in your body. Being an integral part of over 300 biochemical reactions, including energy production and protein synthesis, it’s easy to see why it’s important to maintain healthy levels of this vital mineral. Here are some highlights from its most important functions:

Your Body's Structure

Being the fourth-most abundant mineral found in your body and is part of the structure of your body, from your bones to your cell membranes and your chromosomes.

Like calcium, magnesium is necessary for the maintenance of optimal bone health. In fact, your bones take up 60% of the magnesium that’s found in your whole body. This is where magnesium acts as a cofactor for the enzymes needed to build your bone tissue.

In cell membranes, it plays an important role as it helps keep fluids moving through your cells.

It is also an important component of DNA, the genetic material inside all your cells. DNA (deoxyribonucleic acid) is the blueprint for life, while RNA (ribonucleic acid) carries out instructions encoded in your genes.

Ion Transport + Cell Membranes

This mineral transports ions, including potassium and calcium, across cell membranes. This is of importance because it accounts for nerve impulses, muscle contractions, and normal heart rhythm.

Your Energy Production

Your body would not be able to function without this mineral, and you would not derive any energy from food without it! Carbohydrates and fats are metabolized to produce energy through a series of chemical reactions that require magnesium.

This mineral is required by the molecule in your cells that synthesizes ATP. ATP is the energy currency of your body.

Cell Signalling

Hormones are known as chemical messengers in the body. Your parathyroid hormone is one such chemical messenger and is responsible for the regulation of calcium and phosphorus in your body. This hormone relies on magnesium both for its production and its release into your body. When your levels are too low, your body can't produce enough parathyroid hormone, which causes a drop in blood calcium levels.

DNA & RNA Synthesis

This mineral is needed to help your body make DNA and RNA. These two compounds are responsible for coding and decoding the information in your cells. Without them, you would not be able to make new cells or repair damaged ones.

Therapeutic Applications of Magnesium

Healthy doses of magnesium are necessary to maintain optimal health, but if you’re low or deficient, a therapeutic dose may be necessary. Health practitioners often recommend taking magnesium for its ample amount of benefits, including:

  • Stress support: Let's face it, many of us experience stress daily. Interestingly, stress has many of the same symptoms as magnesium deficiency, including fatigue, irritability, anxiety, lack of energy, muscle weakness, and headache. To make matters worse, being chronically stressed depletes magnesium levels, making it especially important to supplement during stressful times.
  • Muscle pain and relaxation: If you aren't getting enough magnesium in your diet, your muscles won't be able to relax properly. It can relieve the pain caused by muscle cramps, spasms, and tension.
  • Heart health: Observational studies have shown that people with lower levels of magnesium may be at higher risk for developing heart disease or suffering complications from the disease. Why? Because it helps to maintain a healthy heartbeat and blood pressure. It also helps regulate two other nutrients crucial for heart health: potassium and calcium. 
  • Laxative benefits: Magnesium is a natural laxative that is healthier than using laxative herbs long term. Specifically the citrate and oxide forms function as osmotic laxatives. They do this by drawing water into the colon to soften stools and clear out constipation.
  • Sleep: A lack of sleep causes many health problems. Magnesium is a natural remedy for insomnia. It has been shown to reduce stress and muscle pain, both of which may keep you awake at night.
  • Memory: Some researchers believe that magnesium plays a role in regulating neurotransmitter activity, which is the process that transmits signals between nerve cells in the brain. Magnesium also helps your body make new proteins, which neurons use to grow and develop connections with other neurons.

As you can see, this mineral has many roles in the body and is also used to support a variety of symptoms, from poor sleep to memory and even bowel transit time. Keep reading to learn whether you may be deficient in this essential mineral and what you can do about it.

Magnesium Deficiency

In today’s modern world, with soil being more depleted of nutrients, magnesium deficiency is common. As outlined above, you see why this can be an issue, since this mineral is responsible for healthy functioning. However, deficiency often goes undetected because it’s often confused with being stressed since they share similar symptoms. Let’s explore reasons for this deficiency and which symptoms to look out for.

Who Becomes Deficient in Magnesium?

Although this mineral is abundant in the human body and has many health benefits, you may be surprised to learn that deficiency is quite common among people. It is estimated that up to half of Canadians are deficient in magnesium.

Why Does Deficiency Occur?

Because of nutrient depletion in our soil and the influx in processed foods, magnesium deficiency is on the rise. Other factors that add to this deficiency are; stress, aging, diabetes, and gastrointestinal disorders like prolonged diarrhea. If you suspect you have low levels, read below to know the next steps to take. 

How Do I Know if I Am Deficient in Magnesium?

Since a deficiency is difficult to see on a blood test, knowing the symptoms is the best indicator. Many symptoms are associated with magnesium deficiency, including anxiety, insomnia, high blood pressure, and muscle weakness and cramps, and healthcare practitioners rely on assessing symptoms to determine whether you may be deficient.

Luckily, it is very safe (and so beneficial!) to take magnesium supplements to prevent deficiency.

How to Get Optimal Magnesium Intake

Restoring adequate levels of magnesium and reversing deficiency can be done by:

  • Eating a balanced diet Many foods, such as green leafy vegetables, nuts and seeds, legumes like beans and lentils, and whole grains are high in such minerals.
  • Supplementing with a high-quality magnesium supplement Different forms of magnesium are beneficial for different conditions. When in doubt, speak with one of our nutritionists on staff, who will help guide you to the right magnesium supplement for you.
  • Dealing with stress in healthy ways As you have learned when you are stressed, your body is depleted of magnesium more quickly. When you are stressed, avoid stimulants, get adequate sleep, and eat a healthy diet.
  • Using magnesium topically Try adding magnesium to your bath (in the form of Epsom salts) and look for a quality body cream with the mineral. This will not only relax you but will also help soothe sore muscles.

https://www.tandfonline.com/doi/full/10.2147/CIA.S170111

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/

https://openheart.bmj.com/content/5/2/e000775

https://pubmed.ncbi.nlm.nih.gov/33009349/