Available hidden power of magnesium

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"The greatest service which can be rendered any country is to add a useful plant to its culture" - Thomas Jefferson.

A large national study reported that the average magnesium intake in the U.S. is approximately 230 mg per day for women and 320 mg per day for men.

These intake levels are generally below the Recommended Dietary Allowance (RDA) for Magnesium, which is 310-320 mg/day for women and 400-420 mg/day for men. ⁽¹⁾

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These intake levels are generally below the Recommended Dietary Allowance (RDA) for Magnesium, which is 310-320 mg/day for women and 400-420 mg/day for men. 

The Recommended Dietary Allowance (RDA) for Magnesium only represents the minimum needed to prevent severe deficiency-related diseases. Some researchers believe we need 600 to 900 mg/day for optimal health.

What magnesium affects in our bodies:

• Magnesium is necessary for muscle and nerve function, blood glucose control, and protein synthesis. 

• Magnesium deficiency can have serious consequences, impacting essential biological functions such as DNA repair, replication, and transcription. When magnesium levels are inadequate, these processes may be hindered, potentially leading to the formation of mutations that could contribute to cancer development. ⁽²⁾

• Recent research suggests a possible connection between low magnesium levels and increased brain volume loss, which may contribute to a faster decline in cognitive function and an earlier onset of dementia in aging individuals. ⁽³⁾

• It helps control blood pressure by boosting the production of substances like prostacyclin and nitric oxide, which relax blood vessels and improve cardiovascular health. Magnesium aids in vasodilation, making it easier for the heart to pump blood and reduce blood pressure. ⁽⁴⁾

• Its ability to combat inflammation and protect against blood vessel damage contributes to cardiovascular health support.

• Magnesium is also a key player in bone health, and adequate intake is necessary to build strong bones early in life. Most of the Magnesium in your body is stored in your bones. As you age, magnesium losses from the bones increase, partly due to your body's efforts to maintain a stable range of Magnesium in the plasma. Over a lifetime, this process can lead to a significant decrease in bone magnesium content. Therefore, ensuring adequate magnesium intake early in life is crucial for long-term bone health and reducing your risk of age-related bone density loss and associated conditions like osteoporosis. ⁽⁵⁾

• Magnesium deficiency can lead to increased contractility of smooth muscle cells, which is crucial in the pathophysiology of asthma. ⁽⁶⁾

• Migraines. ⁽⁷⁾

• Magnesium is crucial for maintaining proper electrolyte balance and preventing dehydration. It regulates electrolytes essential for nerve impulse transmission, muscle contraction, and maintaining a healthy heart rhythm. A magnesium deficiency can disrupt this balance, potentially leading to dehydration and associated complications.

• Intriguing research suggests higher dietary magnesium intake is linked to better brain health, particularly in women. One study of 6,001 people revealed that higher dietary magnesium consumption of about 550 mg per day was associated with larger gray matter and hippocampal volumes in the brain than the average intake of about 350 mg per day. ⁽⁸⁾

• Magnesium also helps counteract other mechanisms that contribute to neurodegeneration. For example, a systematic review and meta-analysis of 21 studies also revealed that individuals with Alzheimer's disease have significantly lower plasma magnesium levels compared to those without. ⁽⁹⁾

Causes of magnesium deficiency:

1. Consumption deficit. Many people don't get enough Magnesium, primarily due to insufficient consumption of dark, leafy greens. Magnesium is found in the chlorophyll that gives plants their green color.

2. Poor absorption of minerals in the intestines. Stomach acidity can affect Magnesium's ability to be absorbed. Moreover, adding high doses of other minerals can lead to competition for mineral digestive enzymes and impair mineral absorption. For example, relatively high doses of zinc (142 mg/day) inhibit magnesium absorption.

3. Excessive mineral excretion. The kidneys maintain magnesium homeostasis, allowing reabsorption of ~95%, but the remaining 5% is excreted in urine.

Factors that can increase Mg excretion:

• Alcohol - doubles the rate of magnesium excretion both with single and frequent alcohol consumption.

• Diabetes - type 1 and type 2 diabetics have an increased rate of magnesium excretion due to general kidney dysfunction.

• Crohn's disease, IBS, etc., increase magnesium excretion in feces.

• Excessive sweating during physical exercise or in a sauna can lead to magnesium loss but to a much lesser extent than the causes above.

List of foods with the highest magnesium content (in mg):

• Oat bran, 1/2 cup - 96.0

• Spinach (chopped), 1/2 cup - 78.0

• Swiss chard (chopped), 1/2 cup - 75.0

• Brown rice, 1/2 cup - 86.0

• Almonds, 23 pieces - 78.0

• Lima beans, 1/2 cup - 63.0

But do all products in the list have the same bioavailability?

Although oat bran and brown rice are rich in Magnesium, the Mg from these sources is poorly absorbed. Minerals in legumes, oats, and rice are bound with phytates, which impair the absorption of minerals (mainly zinc) and Mg to a lesser extent. 

Interestingly, Magnesium's availability is higher the more frequently we consume it in low doses, which ideally occurs with Mg intake from food. 

Just 2.5 cups of spinach daily is enough to cover the daily requirement.

Sometimes, more is needed, and supplements are required. However, you should only choose magnesium supplements with the necessary medical knowledge to avoid harming your health. There are many different forms of magnesium, each of which has its specifics and different effects on health. If you want to use them in general, consult a specialist.

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

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