A very important mineral for cardiovascular health.
Magnesium
Updated Mar. 03rd, 2022
Magnesium is an essential mineral for all known living organisms. Magnesium ions catalyze many chemical reactions in the human body, including those in the mitochondria where most of the energy inside each cell of the body is produced. It also plays a role in cell signaling within the body, with wound healing and with enzymes governing the replication of DNA.
Magnesium is actually essential for more than 300 biochemical reactions in the body.
Who Needs Magnesium?
In short, most people...Recently, there has been some debate in regards to the efficacy of magnesium status testing using blood. It is argued that blood testing may not show deficiencies until they are dangerously low because only around 1% of the body's magnesium is found in the blood. It is possible that 50% or more of the population have low magnesium stores despite normal serum levels (a condition called "subclinically deficient"). These deficiencies may have to do with low dietary intake of magnesium, due to poor dietary habits, or loss through the refining and processing of foods. Chronic vomiting or diarrhea, excessive urination and sweating can also deplete magnesium. Foods rich in magnesium include dark leafy vegetables, bananas, avocado, peas, legumes, soy and whole grains.
Deficiency
Without magnesium, the transmission of nerve and muscle impulses is compromised. This can lead to nervous system disorders, muscle weakness or contraction, as well as cramps and spasms. For example, magnesium has been shown to decrease menstrual pain by relaxing the uterine muscles. Magnesium deficiency has also been strongly associated with depression, migraines, ADD, PMS, fibromyalgia, asthma, allergies and type II diabetes. Magnesium loss can be caused by some medications such as diuretics, antibiotics and some anti-cancer drugs. Foods high in fat and oxalic acid interfere with the absorption of magnesium. Oxalic acid containing foods include almonds, chard, cocoa, rhubarb, spinach and black tea. Body requirements for magnesium increase with increased intake of zinc and vitamin D.
Magnesium and Women's Health
In addition to decreasing menstrual cramping, magnesium acts in pregnancy as a uterine relaxant that can prevent premature labour. Studies show supplemental magnesium in pregnancy also decreases the risk of birth defects such as cerebral palsy. It has also been researched for its ability to protect against osteoporosis as well as some cancers, including colon cancer.
Magnesium and Cardiovascular Health
Given its vital role in nerve and muscle function, magnesium is also an especially important mineral for heart health. An small increase in the body’s circulating magnesium levels can significantly reduce the risk of cardiovascular disease and ischaemic heart disease. Deficiency can cause abnormal heart rhythms, coronary spasms and calcification of the arteries. Studies have also shown that diets high in magnesium significantly reduce the risk of high blood pressure, and this correlation is stronger in women than in men.
Magnesium and Type II Diabetes
Excessive urination is one of the signs of poorly controlled diabetes. Because magnesium is lost in the urine, many diabetics are deficient. Research has been shown that magnesium may be protective against getting Type II Diabetes, and that supplementation may improve blood sugar control in those already affected.
Magnesium as a Laxative and Detoxifier
Because of its high osmotic gradient, taking large doses of magnesium can lead to increased water content in the intestines. This results in a "flushing" of the intestinal contents that is often used to treat constipation or to promote cleansing for detoxification. Magnesium hydroxide (milk of magnesia) is the most commonly used form of magnesium for treating constipation. For detoxification, commercial products containing magnesium sulfate (Epsom salt), and magnesium citrate are used. It is important never to attempt to create your own detoxification products using the above ingredients as fluid balance is delicate and misuse can result in severe dehydration. Consult your healthcare practitioner before beginning any detoxification protocol.
Types of Magnesium – Which Should I Choose?
There are many different forms of magnesium available on the market, making choosing one difficult. Each type is different in the cost and the amount available for absorption. It is difficult for researchers to narrow down which is the best form due to the short half-life of magnesium in the body and difficulties with variations between testing methods. Here are some widely accepted facts:
The least bioavailable forms are magnesium oxide, bicarbonate and carbonate. Because they are less soluble, they are also more likely to cause intestinal side effects such as discomfort and loose stools. The magnesium in antacids is also not a good supplemental source because it neutralizes stomach acid and will impair the absorption of other minerals, like calcium.
Magnesium as an amino acid chelate, such as magnesium glycinate or magnesium taurate, is up to 4 times better absorbed than magnesium oxide and can be taken with our without food. Also, magnesium taurate has added benefit for the heart, so you may want to consider this form if you are supplementing for cardiovascular benefits. Magnesium chloride, magnesium citrate, and other magnesium salts are about 30% bioavailable. Magnesium glycinate and citrate are both soluble forms, considered highly absorbable that provide a high elemental mineral content. These are probably the most widely recommended forms.
Co-Supplementation
Magnesium is commonly used in a Calcium/Magnesium complex. These are available as tablets, capsules, powders and liquids. When choosing a Cal/Mag complex consider the ratio of calcium to magnesium. The most popular is 2:1, calcium:magnesium because calcium is normally recommended at twice the daily amount as compared to magnesium. However for those individuals in need of extra magnesium 1:1 and 3:2 (Cal:Mag) ratio supplements are available. Many current formulas for bone health will include vitamin D which, promotes the absorption of calcium in the digestive tract. Interestingly, magnesium that is paired with malic acid has been shown to provide significant pain relief for individuals suffering from fibromyalgia.
Important Facts
Coral calcium may contain heavy metals and should not be taken during pregnancy or while breast feeding. Magnesium may interact with digoxin, certain anti-malarial medication, certain antibiotics, and bisphosphonates used to treat osteoporosis. Using magnesium as a laxative can result in severe dehydration. People with kidney disease should not take large doses of magnesium.
Magnesium is my favourite mineral. Great for cramping, restless, achey legs, if you take enough. Magnesium is also great for headaches, growing pains, PMS, heart "flutters", constipation, workout pain and much more. It's a cure all!!!
Hello Marie,
Magnesium supports many health concerns and is a great sleep aid as well. Happy this article could help you learn more about your favourite mineral.
Stay healthy & well!
Well, magnesium may do all of the various and amazing things mentioned above, but the number-one thing that I take it for is to improve sleep quality. I take it every night before bed, and it helps me fall asleep more quickly. It helps prevent waking up in the middle of the night too. An additional bonus is that National Nutrition quite often offers magnesium as a bonus item, making it available cheaply or even FREE!
If you exercise, it is important to take magnesium supplements as you will not get enough from food. When you exercise, magnesium is excreted in your sweat so you need to replenish what you have lost. If you don't, you will experience muscle soreness amongst other things. Also good for sleep. Great article.
Hello AL K,
Indeed, magnesium does support your muscles post workout and helps to alleviate muscle soreness. It is also a great supplement to take for arthritis and to help you relax if you feel overwhelmed by stress or suffer from insomnia. Those who are deficient on magnesium would definitely benefit from supplementation. We're glad you enjoyed this read and be sure to check out our recipes too:
https://www.nationalnutrition.ca/articles/healthy-recipes/
Stay healthy & well!
Je suis retraité depuis plus de 5 ans maintenant, gloire à Dieu. Ma santé est bonne, cependant, j'ai des problèmes d'articulations et mes muscles me font mal. Alors, depuis que je prend du Magnésium liquide, j'ai constaté une bonne amélioration. Évidemment, une meilleurs alimentation générale qui exclus majoritairement les viandes participe aussi à une bonne et meilleure santé.
English: I have been retired for over 5 years now, praise God. My health is good, however, I have joint problems and my muscles are aching. So, since taking Liquid Magnesium, I have seen a good improvement. Obviously, a better general diet, which mainly excludes meats, also contributes to good and better health.
Bonjour Jean,
Je suis heureux que vous ayez aimé en apprendre davantage sur le magnésium et que ce supplément vous aide à améliorer votre santé globale et vos douleurs articulaires. Beaucoup d'entre nous ne consomment pas suffisamment de magnésium; c'est donc un complément important à ajouter à notre alimentation. Le bisglycinate de magnésium est souvent la forme la plus appréciée car il est le plus facilement absorbé par l'organisme. D'autres suppléments tels que le collagène, ainsi qu'un régime anti-inflammatoire, aideront certainement à maintenir la santé de vos articulations pendant de nombreuses années. En savoir plus sur les suppléments stimulant les articulations dans cet article:
https://www.nationalnutrition.ca/articles/health-concerns/joint-health/
Passez une bonne journée!
For many years I’ve known magnesium is important in helping to absorb calcium….but bit by bit I’ve learned other benefits. We’ve found it’s so good for a good night’s sleep; also to prevent leg cramping. Now I realize it’s important in almost all body functions. I recently was introduced to Magnesium Bisglycinate and have been happy to get good deals on National Nutrition. Thank you for sharing the benefits of magnesium and reinforcing to me why it’s so important in my vitamin/mineral regime.
Hello Elizabeth,
Indeed, magnesium is necessary for many functions and overall health. Many are low in magnesium, so supplementing is beneficial for most people. There are a few different types of magnesium, so we're glad our article helped to learn which form is best for your needs.
Stay healthy & well!
I would say that Magnesium is an often overlooked mineral in North America, but it is much needed as this article mentions. I've been taking Magnesium Bisglycinate for a few months now, as per another article on this site, and the improvements to my anxiety and sleep routine have been very good so far. Our bodies really need this mineral, and as we do not store it, it is a supplement that we should consider adding to our daily routine.
Hello Nicole,
Indeed, many have low levels of magnesium, and those who work out can benefit from this mineral for muscles soreness. There are a few different forms, which are all good for different health concerns and offer different absorption rates. Glad our article could help you find the magnesium that's right for you.
Stay healthy & well.
Years ago, magnesium was Recommended by my naturopathic doctor for my muscle pain. I do not know it is laxative (a bonus for me) and can detox as well. Will take them as a supplement when needed. I was also told that it may helps to relax people so I try to take them at night time before bed.
Hello Emma,
Indeed, Magnesium has many great functions and is mostly used to help relax muscles and with insomnia. Many people are on the lower end of magnesium from diet alone; therefore it is a widely used supplement.
Enjoy & stay well.
I take magnesium every night as an effort to help me relax to get some sleep at night. It is also good to help your muscles relax.
Hello Sharon,
Indeed, magnesium has many uses and benefits and there are many different forms. See which forms work best for different health concerns here:
https://www.nationalnutrition.ca/articles/supplements/magnesium-which-form-is-best/
Stay healthy & well!
I use this every night to mainly reduce leg and feet cramps. It has many other benefits as well.
Hello, Sharon,
We're happy to hear magnesium is working for you. It's an excellent supplement to take before bed to help with sleep and sleep quality, muscle cramping and balance a magnesium deficiency. Taking the right form of magnesium for your specific needs important. If taking before bed, this one is our favourite: https://www.nationalnutrition.ca/naturopathic-labs-relax-mg-magnesium-powder-natural-300mg-500g-250g-free.html