Categories: Nutrition

Magnesium

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
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.
NHC

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Published by
NHC
4 years ago

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