Magnesium, a vital mineral with good feel factor
Magnesium is one of the vital minerals which we need to get from food. Magnesium deficiency however is widespread all over the globe. There are many reasons for this, ranging from an unhealthy diet to problems with digestion. I take daily a hefty dose of magnesium, one of the many food supplements keeping me healthy and fit. How can you identify and fix magnesium deficiency? Find out more about this topic!
What is Magnesium?
The mineral magnesium is found in the rocks of the earth’s crust. It is the eighth most important mineral in the world. The Dolomites in the Italian Alpes, for example, consist largely of magnesium. Seawater and chlorophyll also contain this mineral. The Dead Sea is particularly rich in magnesium. This mineral is also found in many foods. As a dietary supplement, magnesium is available in numerous combinations with other substances.
Organic compounds
The type of magnesium compound plays a major role in determining bioavailability — the extent to which your body can utilize this mineral (1). The body can often absorb organic compounds such as magnesium citrate, gluconate, aspartate or complexes with amino acids better than magnesium carbonate, oxide and sulfate. But the scientific research regarding bioavailability of magnesium so far is contradictory. Therefore, many preparations contain various magnesium compounds.
Dangerous Magnesium stearate?
Magnesium stearate is found in many foods as a food additive, called E572 in countries of the European community. Magnesium stearate is the magnesium salt of the fatty acid stearic acid (2). This substance is usually created by genetically engineering various vegetable oils.
It is used as a release and flow agent in the production of medicines, cosmetics and food. Magnesium stearate ensures that ingredients can be mixed evenly without forming lumps. However, this salt of stearic acid and magnesium probably has negative health effects. It is suspected to weaken the immune system and impair the absorption of nutrients (3–4).
Why does our body need magnesium?
Magnesium is one of the most important minerals in the human body. It activates over 300 enzymes involved in metabolism and plays an important role in transmitting signals from nerves to muscles (5). In addition, the body needs magnesium for building bones and teeth and for the synthesis of protein. Magnesium stabilizes membranes and controls the digestion of fats and carbohydrates. Without magnesium, the body cannot absorb vitamin D (6). Our brain and heart can only function really well with sufficient magnesium.
Little magnesium in the blood
Ideally, every adult has around 20 grams of magnesium stored in their body. About 40 percent of this is in the muscles and almost all the rest in the bones. Only about one percent of all magnesium circulates in the blood (7). The human body has to absorb magnesium through food. The intestine makes magnesium from the diet available to the body’s cells.
Excess of magnesium is excreted by the kidneys. The daily requirement of healthy people is between 300 and 400 milligrams. In the event of illness, pregnancy or chronic stress, however, the daily requirement can multiply (8).
Magnesium deficiency: Often undetected
Magnesium deficiency usually manifests itself in several symptoms that cannot be clearly identified. Painful muscle cramps in the calves and feet as well as uncontrolled fluttering of the eyelids indicate a deficiency with reliable certainty. However, magnesium deficiency often goes undetected. One reason could be the widespread belief that people in industrialized countries get enough magnesium from their diet. Magnesium deficiency is so common that experts call it a public health crisis (9).
Conflicting estimates
Different studies paint an alarming picture (10). According to this, in 2012 almost half of all US citizens examined had too little magnesium in their blood. As early as 1990, researchers found in a study at a hospital in the US state of Oklahoma that more than 50 percent of the patients suffered from a serious lack of magnesium (11). In the US, a study in 2005 showed that two out of three people do not get enough magnesium in their diet (12).
Magnesium deficiency and autoimmune diseases
Since magnesium plays an extremely important role in the immune system, a deficiency in autoimmune diseases is particularly dangerous. Chronic inflammation from a dysfunctional immune system is a consequence of all autoimmune diseases, such as Hashimoto’s thyroiditis, rheumatoid arthritis and Crohn’s disease. Magnesium deficiency causes the body to produce more cytokines, pro-inflammatory signaling molecules (13).
In addition, food allergies and food intolerances are often associated with autoimmune diseases (14–15).
The destruction of the body’s own tissues further increases the need for magnesium and other nutrients in autoimmune diseases. Another factor is vitamin D. It has been shown that an insufficient supply of vitamin D promotes the development of diseases caused by a disturbed immune system, for example Lupus Erythematodes (16). Autoimmune diseases are in most cases associated with a general lack of nutrients, not just magnesium deficiency.
Reasons for magnesium deficiency
There are many reasons for magnesium deficiency. A major reason is industrial agriculture, which makes extensive use of synthetic fertilizers. A Chinese study published in The Crop Journal in 2016 shows that magnesium levels in soils and consequently in crops have decreased dramatically (17). In addition, precipitation also leaches magnesium from the soil. Numerous mineral fertilizers do not take into account the magnesium requirements of plants. Instead, potassium and calcium in the fertilizers further block the absorption of magnesium.
Loss by cooking
Magnesium is also lost in the kitchen. White flour products and sugar do not contain any significant amounts of magnesium. Up to 40 percent of the magnesium in food can be lost during cooking and frying. In addition, magnesium must be consumed together with B vitamins so that the body can absorb it (18). Other necessary nutrients are vitamin E, selenium and zinc.
Magnesium deficiency due to medication
Medications can also cause or contribute to magnesium deficiency, such as antacids for stomach acid. Without the acid, the body cannot convert ingested magnesium into the ionic form that the body can use. Some medications cause magnesium to be excreted in the urine. Others increase the magnesium level in the blood in the short term because they release magnesium from the depots in bones and muscles.
The following medications are associated with magnesium deficiency (19):
- cortisone
- insulin
- antiasthmatics
- antibiotics
- birth control pills
- laxative
Deficiency due to increased need
Pregnant and breastfeeding women need a particularly large amount of magnesium to nourish the baby. Growing children and recovering patients also need plenty of magnesium (20). When it comes to magnesium, chronic stress leads to a veritable vicious circle. On the one hand, it increases the need for magnesium. A lack of this mineral, on the other hand, also increases the stress you feel (21).
How to diagnose magnesium deficiency
The normal method of diagnosing magnesium deficiency is through analysis of blood and urine samples. However, these laboratory values are only of limited significance, since only a small proportion, around one per cent, of the body’s own magnesium is in the bloodstream (7).
The blood levels only drop when all the magnesium stored in bones and muscles has been used. If a magnesium deficiency is noticeable in the blood count, your body suffered from lack of magnesium already for a long time. In addition, the amount of magnesium in the blood fluctuates constantly, depending on the time of day and even the season. A single laboratory test gives little information about the state of affairs.
Normal laboratory values for magnesium:
In blood:
- Men 0.73 to 1.06 mmol/l
- Females 0.77 to 1.03 mmol/L
- School children 0.60 to 0.95 mmol/l
In the urine:
- 2.05 to 8.22 mmol/24 h
Do you suspect you might have a magnesium deficiency? In addition to the muscle cramps and fluttering eyelids, the following symptoms indicate a deficiency:
- cravings
- food coma (severe tiredness) after a meal
- bad sleep
- lack of concentration
- general tiredness and lack of energy
- nervousness
- loss of appetite
- migraine
- depression and anxiety
- hyperactivity
How to resolve magnesium deficiency
A healthy diet combined with dietary supplements can deliver enough magnesium to replenish your reserves in muscles and bones. When cooking, remember that the body can only use magnesium in conjunction with B vitamins, vitamin E, selenium and zinc. Therefore, you should always use ingredients that are as fresh as possible. Ideally you either eat them raw or prepare them carefully.
Gentle cooking methods
Steaming, braising and stewing are techniques that don’t deplete the nutritional content of food. However, you should follow these hints:
Steaming: When steaming, the cooking water should not touch the sieve insert. When the water is boiling, add vegetables, fish or meat to the pot, turn the heat down and put the lid on. Ideally, you should only open it at the end of the cooking time.
Steam: Briefly fry the food in a little fat until liquid forms. You can also add some water or broth. After searing, cover the pot and keep it closed until everything is done. A glass lid makes it easier to control the cooking process on a pan.
Braising: This method works particularly well for meat and vegetables that require long cooking times. Fry the food well on all sides in a little fat and deglaze with liquid. With the pot closed, cook the dish around the boiling point for only as long as necessary. You should always consume the sauce because it contains plenty of vitamins and minerals.
Vegetables and fruit
Vegetables and fruits should always be cleaned quickly under running water. Water dissolves ingredients. Only after washing do you chop the food. Peeling is only recommended when absolutely necessary. You can use water from steaming vegetables for sauces so that nutrients are not lost.
Which food items contain magnesium?
Nuts, legumes and whole grains are ideal sources of magnesium. Meat and fish, on the other hand, contain comparatively small amounts. One of the best sources of magnesium is mineral water. When shopping, study the list of minerals and choose water that contains at least 50 mg per liter.
Magnesium content of nuts and seeds in mg per 100 g:
- Pumpkin Seeds 402 mg
- Sunflower seeds 395 mg
- Flaxseed 350 mg
- Sesame 347 mg
- Chia seeds 335 mg
- Poppy seeds 333 mg
Magnesium content of cereals and whole grain products in mg per 100 g:
- Wheat Bran 590 mg
- Amaranth 308 mg
- Quinoa 276 mg
- Wheat germ 250 mg
- Oat bran 233 mg
Magnesium content of legumes in mg per 100 g:
- Soybeans 220 mg
- Lima beans 216 mg
- Lentils 129 mg
- Chickpeas 126 mg
- Kidney Beans 126 mg
Magnesium content of fruits and vegetables in mg per 100 g:
- Banana, dried 110 mg
- Figs, dried 90 mg
- Prickly Pear 85 mg
- Chard 81 mg
- Spinach 62 mg
- Apricots, dried 59 mg
- Prunes, dried 55 mg
Magnesium: supplements, capsules and oil
Bioavailability is key when choosing a magnesium supplement. The word bioavailability describes how well your body can absorb and utilize the magnesium you take. However, it is difficult to actually measure the bioavailability of tablets and capsules. Researchers have long used the amount of magnesium excreted in urine as a guide to assessing bioavailability. For this reason, magnesium citrate has long been considered the best magnesium compound.
Magnesium citrate and magnesium oxide
Magnesium is combined with citrate, the salt of citric acid. However, a study published in 2012 shows that magnesium oxide is better absorbed. Researchers used X-rays to track magnesium uptake (22). Many magnesium supplements today contain both magnesium citrate and magnesium oxide.
Various Effects of different compounds
Depending on the compound, a preparation has different effects. Magnesium citrate accelerates intestinal movements and can be used as preparation for a colonoscopy (23). Although magnesium carbonate only has a bioavailability of 30 percent, it relieves heartburn (24). Magnesium glycinate promotes sleep (25). The cardiovascular system benefits strongly from magnesium orotate (26). Magnesium sulfate and magnesium oxide are also used as laxatives (27). Magnesium malate, on the other hand, cheers you up and helps with chronic fatigue (28).
Controversial magnesium oil
Magnesium oil has become popular in recent years. Dissolving magnesium chloride in water makes this oil. There is also magnesium gel on the market using the natural gelling agent xanthan. Absorption through the skin is supposed to work better than oral intake. However, this claim has not been scientifically proven.
If you want to experiment with magnesium oil, here is a simple recipe:
- 30 grams of magnesium chloride
- 100 milliliters of distilled water
- spray bottle
Distilled water increases the shelf life of the magnesium oil. But you can also take normal tap water and boil it. Stir the magnesium flakes into the hot water until dissolved. Now pour the solution into a spray bottle. You can spray the oil on the skin, but not on open wounds or freshly shaved areas. The dosage is a matter of experience: The concentration of this homemade magnesium oil can vary, since the flakes contain different amounts of moisture.
Magnesium: when to take it?
It is advisable to take magnesium together with or before nutrient-rich meals. B vitamins, vitamin E, selenium and zinc are necessary for the absorption of magnesium and increase its bioavailability. With a high dosage, it is best to take the magnesium supplement two to three times a day. Otherwise, the evening is a good time because magnesium has a calming effect and promotes sleep.
How much magnesium per day?
As a dietary supplement, you can easily take between 300 and 600 mg magnesium per day. If you have an increased need, such as autoimmune diseases, you can increase the amount up to 800 mg.
How fast does magnesium work?
Most people feel a positive effect after just a few days. In case of muscle cramps, you can sometimes observe the effect directly. After three to four months of regular use, you should be able to observe a significant improvement.
What happens if you take too much magnesium?
Diarrhea is a sign that you are taking too much magnesium. The wrong magnesium compound can also cause loose motions. In this case, you should reduce the dosage and spread the intake over the day. Over time, you can slowly increase the doses.
However, diarrhea can also be a symptom of magnesium deficiency. In this case, a magnesium compound that does not have a laxative effect, such as magnesium glycinate, is recommended.
Magnesium during pregnancy: how long and how much?
From the start of pregnancy, expectant mothers have an increased need for magnesium. Experts put the daily requirement for pregnant women at 310 mg. However, your need can also be higher, for example if you suffer from nausea. The dosage and the type of magnesium compound are best discussed with your gynecologist.
Magnesium supports the baby’s growth and at the same time prevents high blood pressure and pre-eclampsia (29). If your doctor has prescribed additional mineral supplements, you should separate them. Calcium hinders the absorption of magnesium. Ideally, you should take magnesium in the evening for its calming effect.
You can take magnesium throughout pregnancy. However, the antispasmodic effect can delay labor. In some cases, it is advisable not to take magnesium supplements from the 36th week of pregnancy.
Magnesium: Possible contraindications
Some people should avoid taking magnesium supplements.
There are the following contraindications:
- Hypersensitivity to salts of organic acids
- Severe renal dysfunction
- disturbances of the heart
Caution is advised when taking acid-binding agents (antacids) and laxatives at the same time. Anyone who has mild or moderate kidney dysfunction, is prone to kidney stones or suffers from an acute urinary tract infection should also only take magnesium after consulting their doctor.
This article was originally published on my website Spiritual Nutrition from the Happymaker. Thank you for your interest!
Sources:
(1) Classen H.G., et al. (1973): Vergleichende tierexperimentelle Untersuchungen über die Resorption von Magnesium als Sulfat, Chlorid, Aspartat und Aspartat-Hydrochlorid aus dem Magen-Darm-Trakt. Arzneimittel-Forschung 23: 267– 271.
(2) Hobbs CA, Saigo K, Koyanagi M, Hayashi SM. Magnesium stearate, a widely-used food additive, exhibits a lack of in vitro and in vivo genotoxic potential. Toxicol Rep. 2017 Oct 16;4:554–559. doi: 10.1016/j.toxrep.2017.10.003. PMID: 29090120; PMCID: PMC5655391. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655391/)
(3) Tebbey, P. W., & Buttke, T. M. (1990). Molecular basis for the immunosuppressive action of stearic acid on T cells. Immunology, 70(3), 379–84.
(4) http://www.xn--aktiv-fr-gesundheit-cbc.de/blog/magnesiumstearat/
(5) Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/)
(6) Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181–189. doi: 10.7556/jaoa.2018.037. PMID: 29480918. (https://pubmed.ncbi.nlm.nih.gov/29480918/)
(7) Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res. 2010 Dec;23(4):S194–8. doi: 10.1684/mrh.2010.0213. Epub 2010 Aug 24. PMID: 20736141. (https://pubmed.ncbi.nlm.nih.gov/20736141/)
(8) Razzaque MS. Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec 2;10(12):1863. doi: 10.3390/nu10121863. PMID: 30513803; PMCID: PMC6316205. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/)
(9) DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017–000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. PMID: 29387426; PMCID: PMC5786912. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/)
(10) Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012 Mar;70(3):153–64. doi: 10.1111/j.1753–4887.2011.00465.x. Epub 2012 Feb 15. Review. PubMed PMID: 22364157.
(11) Whang R, Ryder KW. Frequency of hypomagnesemia and hypermagnesemia. Requested vs routine. JAMA. 1990 Jun 13;263(22):3063–4. PubMed PMID: 2342219.
(12) King DE, Mainous AG 3rd, Geesey ME, Woolson RF. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005 Jun;24(3):166–71. PubMed PMID: 15930481.
(13) M Tam, S Gómez, M González-Gross & A Marcos. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition volume57, pages1193–1197 (2003)
(14) Children’s Hospital and Regional Medical Center of Seattle. “Connection Between Allergic Diseases And Autoimmune Diseases.” ScienceDaily. ScienceDaily, 6 April 2007. www.sciencedaily.com/releases/2007/04/070403161855.htm.
(16) Dankers, W., Colin, E. M., van Hamburg, J. P., & Lubberts, E. (2017). Vitamin D in Autoimmunity: Molecular Mechanisms and Therapeutic Potential. Frontiers in immunology, 7, 697. doi:10.3389/fimmu.2016.00697
(17) https://www.sciencedirect.com/science/article/pii/S221451411500121X?via%3Dihub
(18) Vormann J. Magnesium: Nutrition and Homoeostasis. AIMS Public Health. 2016 May 23;3(2):329–340. doi: 10.3934/publichealth.2016.2.329. PMID: 29546166; PMCID: PMC5690358. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358)
(19) Gröber U. Magnesium and Drugs. Int J Mol Sci. 2019 Apr 28;20(9):2094. doi: 10.3390/ijms20092094. PMID: 31035385; PMCID: PMC6539869. (https://pubmed.ncbi.nlm.nih.gov/31035385/)
(20) Dalton LM, Ní Fhloinn DM, Gaydadzhieva GT, Mazurkiewicz OM, Leeson H, Wright CP. Magnesium in pregnancy. Nutr Rev. 2016 Sep;74(9):549–57. doi: 10.1093/nutrit/nuw018. Epub 2016 Jul 21. PMID: 27445320. (https://pubmed.ncbi.nlm.nih.gov/27445320/#:~:text=The%20need%20for%20magnesium%20increases,into%20adulthood%20of%20the%20offspring.)
(21) Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/)
(22) Shechter M, Saad T, Shechter A, Koren-Morag N, Silver BB, Matetzky S. Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects. Magnes Res. 2012 Mar 1;25(1):28–39. doi: 10.1684/mrh.2012.0305. PubMed PMID: 22433473.
(23) Ninomiya K, Yao K, Matsui T, Sato Y, Kishi M, Karashima Y, Ishihara H, Hirai F. Effectiveness of magnesium citrate as preparation for capsule endoscopy: a randomized, prospective, open-label, inter-group trial. Digestion. 2012;86(1):27–33. doi: 10.1159/000337937. Epub 2012 Jun 15. PMID: 22710397. (https://pubmed.ncbi.nlm.nih.gov/22710397/)
(24) Voropaiev M, Nock D. Onset of acid-neutralizing action of a calcium/magnesium carbonate-based antacid using an artificial stomach model: an in vitro evaluation. BMC Gastroenterol. 2021 Mar 6;21(1):112. doi: 10.1186/s12876–021–01687–8. PMID: 33676393; PMCID: PMC7937289. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7937289/)
(25) Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2022 Feb 19. doi: 10.1007/s12011–022–03162–1. Epub ahead of print. PMID: 35184264. (https://pubmed.ncbi.nlm.nih.gov/35184264/)
(26) Classen HG. Magnesium orotate — experimental and clinical evidence. Rom J Intern Med. 2004;42(3):491–501. PMID: 16366126. (https://pubmed.ncbi.nlm.nih.gov/16366126/)
(27) Mori H, Tack J, Suzuki H. Magnesium Oxide in Constipation. Nutrients. 2021 Jan 28;13(2):421. doi: 10.3390/nu13020421. PMID: 33525523; PMCID: PMC7911806. (https://pubmed.ncbi.nlm.nih.gov/33525523/)
(28) Uysal N, Kizildag S, Yuce Z, Guvendi G, Kandis S, Koc B, Karakilic A, Camsari UM, Ates M. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biol Trace Elem Res. 2019 Jan;187(1):128–136. doi: 10.1007/s12011–018–1351–9. Epub 2018 Apr 21. PMID: 29679349. (https://pubmed.ncbi.nlm.nih.gov/29679349/)
(29) Kanagal, D. V., Rajesh, A., Rao, K., Devi, U. H., Shetty, H., Kumari, S., & Shetty, P. K. (2014). Levels of Serum Calcium and Magnesium in Pre-eclamptic and Normal Pregnancy: A Study from Coastal India. Journal of clinical and diagnostic research : JCDR, 8(7), OC01–4.
