Everything You Need to Know About Magnesium!

Magnesium (Mg) is a mineral that has numerous functions in the body and is needed by every cell in the body. Since it cannot be produced in our bodies, regular intake from external sources is essential for the maintenance of our bodily functions.

Today, the amount of magnesium in foods has decreased significantly compared to 50 years ago. Magnesium levels in plants are steadily decreasing; the use of potassium-based fertilisers and acid rain, which reduce the magnesium content of the soil, are among the primary causes of this situation.

Even the magnesium is normally found in soil and seawater, the body cannot absorb sufficient magnesium due to improper nutrition. In this case, it begins to use its stores to meet its magnesium needs. Over time, this depletes the stored Mg, leading to the common magnesium deficiency.

While half of magnesium stores are found in the cells and bones of tissues and organs, only 1% is found in the blood. Therefore, to fully diagnose whether Mg is sufficient, special tests are required in addition to routine blood tests.

Magnesium is a mineral that is effective in many areas of the body, including maintaining normal muscle and nerve function, maintaining heart rhythm and bone health, ensuring and protecting bone development, preventing osteoporosis, atherosclerosis, and tissue and organ calcification by maintaining calcium balance, improving glucose-insulin balance, and also having antihypertensive (anti-high blood pressure), anti-inflammatory, anticoagulant (blood thinner), and antiplatelet (preventing clot formation) effects.

Magnesium also has an effect on nerve cells, preventing muscle spasms, cramps, and fatigue by preventing excess calcium in nerve cells. Magnesium has also been shown to have an effect comparable to antidepressants. It also plays a role as a cofactor in many reactions and in energy metabolism. Its ability to reduce vascular contractility and increase vasodilation is also important for vascular health.

In addition to those, magnesium plays a role in the transmission of hormones such as insulin, thyroid hormones, estrogen, and testosterone, neurotransmitters such as dopamine, serotonin, and GABA, as well as minerals and electrolytes. It also protects cells from the harmful effects of heavy metals such as aluminium, nickel, mercury, and lead.

Adequate magnesium intake has been recommended for both improving the quality of life and regulating blood pressure. Magnesium helps balance blood sugar levels by supporting the release and action of insulin. High blood sugar increases magnesium excretion in the urine, leading to a decrease in blood levels. This explains the prevalence of magnesium deficiency in uncontrolled type I and type II diabetes. Furthermore, magnesium deficiency has been shown to increase insulin resistance and facilitate the development of cardiovascular disease in diabetic patients.

There is evidence that there is a link between blood magnesium levels and sleep, and that magnesium may be effective in regulating the sleep-wake cycle as well as improving sleep quality.

Hypomagnesemia is a condition in which the serum magnesium concentration is below 1.6 mEq/L (<1.9 mg/dl). Magnesium deficiency is generally due to inadequate and irregular eating, an unbalanced diet, a diet rich in processed foods, and consumption of water low in magnesium. It can also result from insufficient dietary requirements during pregnancy, stress, breastfeeding, intense physical activity, alcohol consumption, and a salty diet.

Hypomagnesemia can reduce the body's sensitivity to vitamin D and parathyroid hormone (PTH). This leads to low blood calcium (hypocalcemia). Therefore, if magnesium levels are low, even adequate calcium intake may not be effective in maintaining bone health. Magnesium is essential for calcium to settle in bones and perform its metabolic functions.

Symptoms of magnesium deficiency;

-Muscle cramps

-Tingling, numbness

-Confusion

-Heart rhythm disturbances

-Depression

-Loss of appetite.

Magnesium deficiency has also been shown to increase the risk of ischemic stroke and play a role in the development of atherosclerosis.

Magnesium deficiency is thought to be associated with many conditions, including anxiety, arrhythmia, asthma, gastrointestinal diseases, kidney stones, depression, fibromyalgia, hypertension, hypoglycemia, insomnia, cardiovascular disease, muscle cramps, muscle weakness, constipation, and chronic fatigue syndrome. There is also evidence that low magnesium levels may increase heavy metal accumulation in the brain, leading to neurological diseases such as Parkinson's, multiple sclerosis (MS), and Alzheimer's.

Daily magnesium requirement increases with age. It has been stated as 50mg for babies for 0-6 months, 70mg for 6-12 months, 150-250mg for 1-10 years of age, 300-400mg from age 11 onwards, and +150mg during pregnancy. Nutritional supplements contain mg values to be given as additional supplements to daily nutrition.

Since magnesium is a mineral with a high absorption rate, there is a direct proportion between the amount of magnesium taken in the diet and meeting daily needs. In addition, it has been reported that B6, selenium, and vitamin D have an enhancing effect on magnesium absorption.

Green leafy vegetables contain high amounts of magnesium. Magnesium values per 100g have been stated as 490mg in bran, 428mg in sage, 420mg in cocoa, 366mg in cumin, 347mg in sesame seeds, and 270mg in almonds. Foods such as cloves, soybeans, peanuts, thyme, hazelnuts and peas are also rich in Mg.

In short, magnesium, which we can call a panacea, stands out in many aspects of our health. However, I'm only mentioning this here for general information; the effects of magnesium can vary from person to person (for example, if you have kidney failure, heart conduction disorders, or are taking certain medications, you shouldn't use magnesium). Consult your doctor and pharmacist to determine the right supplement for your health! I wish you good health!

If you're wondering which magnesium to use for which needs, stay tuned! Coming soon...

You can browse the references I use here;

Ergün, F. (2019). İnsan Sağlığı Ve Beslenme Fizyolojisi Açısından Magnezyum. Kırşehir Ahi Evran Üniversitesi Sağlık Bilimleri Dergisi, 2(3), 26-33.

Özdemir, F., & Rodoplu, M. (2004). Magnezyum ve osteoporoz. Osteoporos Dünyasından, 10(1).

Baysal, A. (2013). Magnezyum ve Sağlığımız. Beslenme ve Diyet Dergisi, 41(2), 97-98.

Özata, M. (2022). Magnezyumun iyileştirici gücü. Efe Akademi Yayınları.