Magnesium

Published by NHC on February 21, 2021February 21, 2021

Magnesium

Info
Dosage (RDI)	Men: 19–30 years: 400 mg/day. >30 years: 420 mg/day Women: 19–30 years: 310 mg/day. >30 years: 320 mg/day.
Absorption location	All along the length of the bowel *Healthy people absorb 30-50%, low intake or deficiency absorb 70%
Forms	Magnesium citrate For sleep, depression, anxiety Has laxative effect Magnesium oxide Poorly absorbed For indigestion, constipation, heartburn Magnesium taurate Easily absorbed Used for cardiovascular system, regulating calcium, insulin sensitivity Magnesium aspartate For low energy, fatigue, muscle hyper-excitability Magnesium glycinate/bis-glycinate For anxiety, insomnia, pain, muscle relaxant Good absorption, low laxative effects Magnesium malate For ATP production, muscle pain, tender points Well absorbed, minimal laxative effect Magnesium orotate For cardiovascular health, heart failure, hypertension, arrhythmias, exercise performance, dizziness, tension headache Magnesium threonate Can cross the blood brain barriet For brain injury, memory, focus, cognition Magnesium sulphate Used in IV and transdermally (epsom salts) Magnesium chloride Used transdermally, bypasses digestive system so no laxative effect For sleep, muscle relaxation
Cofactors	Selenium, PTH, vitamin B6, Vitamin D
Anti-nutrients	Phytates, Fibre, Alcohol, Excess saturated fat, High phosphorus or calcium intake.
Uses
Deficiency symptoms	Anorexia, Weight loss Nausea, vomiting Muscular weakness, spasm Numbness, tingling, cramps Hand and feet cramps (Carpopedal spasm) Vertigo Abnormal involuntary movements, Ataxia Memory issues Lethargy Confusion, Concentration and attention issues, Apathy, Personality changes Dysregulation of biorhythms (sleep, mental health disorders, insomnia) Depression Irritability and excitability Cardiac arrhythmia
Causes of deficiency	High alcohol, caffeine, soft drinks, salt intake Sweating Prolonged stress Malabsorption syndromes (celiac, IBD etc.) Vomiting/ diarrhoea Elevated cortisol levels Chronic stress Sleep deprivation Athletes, high frequency exercise Medications (listed in interactions) Acidosis Pregnancy, lactation Parasitic infection Risk of kidney stones
Therapeutic uses	Improve sleep quality Anxiety Stress May lower CRP (C-reactive protein) Laxative Migraine headaches PMS Dysmenorrhea Hyperexcitability Diseases which Magnesium deficiency may be implicated: Congestive heart failure Ischaemic heart disease Atherogenesis, atherosclerosis Cardiac arrhythmias Hypertension Mitral valve prolapse Metabolic syndrome Diabetes mellitus Hyperlipidaemia Pre-eclampsia and eclampsia Bronchial hyperreactivity and wheezing Tourette’s Syndrome Repair of damaged myocardium (Magnesium orotate) ADHD Possible genetic mutation of TRPM6 resulting in low magnesium even with adequate intake Studies in conjunction with vitamin B6 show positive results. Osteoporosis Fibromyalgia Diabetes (Type 1 and 2)
Sources
Food	Dark leafy greens Legumes Whole grains Nuts Fruit Fish Most meat Dairy Eggs Cocoa Mineral water
Roles
Roles	Needed for over 300 biochemical processes Nerve conduction Muscle activity Regulation of vascular tone Amino acid and protein synthesis Immune function ATP production Blood clotting Calcium antagonist
More
Diagnosing Deficiency	There is no simple or accurate laboratory test to determine total Mg status. Serum only shows severe depletion Muscle biopsy are a good indicator, however extremely invasive. Magnesium loading tests are the best current method. (Oral or IV Mg, followed by collection of 24 hour urine)
Adverse Reactions	Diarrhoea (lower dose or change form) Gastric irritation
Contraindications	Renal failure/ impaired renal function Heartblock
Interactions	Antibiotics (Aminoglycoside, Tetracycline) Amphotericin B Antivirals (ribavirin, foscavir) Carboplatin, cisplatin Cetuximab, panitumumab Corticosteroids Cyclosporin Digoxin Loop diuretics Oestrogens Osmotic diuretics Penicillamine Pentamidine PPI’s Tacrolimus

References

Braun, L., & Cohen, M. (2015). Herbs and Natural Supplements, Volume 2. Elsevier Health Sciences.
Hechtman, L. (2018). Clinical Naturopathic Medicine. Elsevier Health Sciences.

Osiecki, H. (2010). The Nutrient Bible (8th ed.). Bio Concepts Publishing.