Magnesium a metal with many health benefits

Magnesium is an essential mineral that plays a central role in many biological functions and contributes to health promotion. However, many people are faced with magnesium deficiency, which can cause various ailments and affect their overall health. But what is the most suitable magnesium and when should we take it?

What is Magnesium?

Magnesium is a mineral that exists in abundance in the body, and in particular in the bones and tissues of the various organs.

Minerals are nutritional components of vital importance and contribute to the normal functioning and health of the body. Magnesium in particular participates in more than 300 biochemical processes in the body. [1]

Its absorption takes place mainly in the small intestine and its excretion through the kidneys and large intestine.

A small percentage of magnesium circulates freely in the blood (about 2%), and for this reason it is difficult to determine its concentration in the body with a blood test.

In which forms do we find it?

Magnesium is available as a dietary supplement in:

• tablets,
• capsules,
• ampoules,
• in liquid form,
• in effervescent tablets
• as an oil but also in powder form.

In addition, there are many forms of it that differ in terms of bioavailability, absorption and action. [3]

1. Chelated magnesium

It consists of a magnesium oxide ion, which is attached to an amino acid or a mixture of amino acids. The following forms belong to the category of chelated magnesium and are considered highly bioavailable and absorbable:

• Gluconate (magnesium)
• Aspartate acid
• Malate

The chelated form of magnesium is helpful in cases of myalgia.

2. Magnesium Oxide

Also known as “milk of magnesia” in its liquid form, this oxide is used therapeutically to relieve constipation and as an antacid. It shows low levels of bioavailability, and rapid passage through the intestinal tract.

It only serves as an antacid and laxative.

3. Magnesium citrate

It is derived from the salt of citric acid. It has a lower content of elemental-pure magnesium, but shows high bioavailability. It improves bowel motility and has been found to help prevent kidney stones and treat mild constipation.

4. Magnesium sulfate (Epsom salt)

It is an inorganic form of magnesium and contains less than 10% elemental magnesium. At the same time, it has low bioavailability. It is the well-known Epsom salt and is used to detoxify the body.

Other forms of magnesium available are:

• orotate (Magnesium Orotate),
• chloride (Magnesium chloride),
• threonate (Magnesium threonate)
• and the carbonate (Magnesium Carbonate).

Magnesium dietary supplementation, when taken alongside vitamin B6, is more effective in combating various disorders and conditions, as it allows magnesium to penetrate better in the interior of cells.

For children, the form of chelate and especially magnesium aspartate or gluconate is considered the most suitable (based on studies), while the form of magnesium oxide should be avoided.

The choice of the appropriate form of magnesium during pregnancy or for people with cardiovascular or kidney diseases should be made solely on the recommendation of a doctor.

Magnesium benefits

Magnesium is vital for the body, as it is important for: [4]

• the normal functioning of muscles and nerves
• maintaining heart rate
• the body’s defense
• bone health

Magnesium also helps:

• to regulate blood sugar levels
• promotes normal blood pressure
• participates in energy metabolism and protein synthesis

Its administration is helpful in many health conditions.

Magnesium during pregnancy

Magnesium in pregnancy contributes to the prevention and treatment of episodes of preeclampsia, a disease characterized by increased blood pressure, swelling and the presence of proteins in the urine.

According to a 2024 review study, it is pointed out that taking magnesium in the form of a dietary supplement contributes to reducing the risk of hypertension during pregnancy and possibly prevents preeclampsia. [11]

Magnesium for constipation

Magnesium relaxes the muscles in the intestinal system thus giving it greater elasticity, while at the same time it “absorbs” water so that its increased amount in the large intestine softens the stools and facilitates their passage. In this way, it relieves the symptoms of constipation.

In addition, it reduces abdominal cramps, which occur in irritable bowel syndrome, and at the same time relieves pain and swelling caused by abnormal bowel movements.

According to a 2024 study, it was found that taking magnesium in combination with probiotics is an extremely beneficial mechanism for treating even chronic constipation in the elderly. [12]

Athletes and exercise

High-intensity exercise and sports lead to a redistribution of magnesium in the body, and to increased oxygen demands, which can lead to a lack of the metal, resulting in: [6]

• cramps,
• muscle fatigue
• reduced athletic performance, especially during aerobic exercise.

It is important for athletes and sportsmen to follow a balanced diet with sufficient magnesium, but also to replace the losses that occur after exercise due to sweating and muscle fatigue.

It is very beneficial for athletes to take the ZMA combination that includes magnesium chelate in the form of magnesium aspartate, zinc and vitamin B6.

It is worth noting that together with potassium, they are one of the most powerful and important electrolytes.

Heart and hypertension

According to a 2022 review study, it is concluded that there is a significant relationship between magnesium deficiency and the occurrence of hypertension. If its concentration is insufficient in the body, the heart muscle is not allowed to relax, resulting in arrhythmias.

The study links magnesium to broader antihypertensive actions, including: [13]

• the reduction of arterial hardening,
• enhancing antioxidant activity
• and reducing inflammation

In addition, a diet that includes at least 500-1000 mg of magnesium daily helps lower and control blood pressure. Its combination with hawthorn helps in good heart function and acts against mild hypertension.

Magnesium for sleep & muscle relaxation

Magnesium is vital for the proper functioning of the nervous system. Without sufficient magnesium, nerve cells may not send or receive messages, and become hypersensitive.

This is the cause of the person becoming hypersensitive and overly nervous. Magnesium deficiency can cause sleep disturbances, tinnitus, waking up from muscle spasms, cramps and restless legs syndrome.

Adequate intake aids natural relaxation and sleep initiation, especially when combined with melatonin or relaxing herbs such as hawthorn, valerian, passionflower, hyssop and hops. [5]

Premenstrual Syndrome (PMS)

Many women suffering from PMS have been found to have decreased magnesium levels.

Magnesium can relieve physical and emotional disturbances that occur before menstruation such as: irritability, nervous tension, anxiety, abdominal swelling, breast pain, cramps, and fluid retention.

Also, magnesium helps to deal with dysmenorrhea. For premenstrual syndrome, the combination of taking magnesium and vitamin B6 is recommended.

Magnesium for anxiety

Recent studies show that stress causes magnesium deficiency, especially in people who work under intense pressure or after intense mental fatigue.

Adequate intake helps with muscle relaxation and increases the body’s defense against stress and the symptoms it causes (headache, migraines, irritability and feeling of muscle tension).

Additionally, a 2022 research study found that short-term magnesium supplementation significantly reduced anxiety and depression levels, and improved patients’ sleep quality. The study confirms that this particular mineral may be beneficial in improving mental health and sleep quality in this sensitive patient group. [14]

In fact, studies have shown that it balances mood swings and enhances psychology, especially when combined with inositol.

Migraines and tinnitus

Studies have shown that people who suffer from migraine during migraine crisis experience low levels of magnesium in the brain. Magnesium supplementation is effective in headache prevention.

Also, intake of 500-1000 mg of magnesium daily reduces the occurrence and intensity of tinnitus.

Weight loss

Magnesium may contribute to weight loss and slimming by reducing fluid retention. It helps remove excess fluids from the body and is essential especially for people following a low-calorie diet plan.

In fact, in combination with the B complex Vitamins, it prevents lethargy and overfatigue.

Skin

Magnesium plays a key role in the production of collagen, which is why when levels of the metal are sufficient in the body, the health and appearance of the skin improves.

In addition, recent studies show that magnesium participates in the skin’s antioxidant mechanisms, acting antiaging and detoxifying. [7]

Bone health

Magnesium contributes to maintaining the normal condition of bones and teeth. About 50% of the body’s magnesium is contained in the bones, and it is a mineral that helps the assimilation of calcium from the bones.

Moreover, it is necessary for the correct structure and density of the bones, but also for the prevention of osteoporosis. Magnesium is beneficial when combined with calcium for bone health, especially in a 1:2 ratio.

Magnesium deficiency symptoms

The lack of magnesium in the body can manifest itself with many symptoms such as:

• insomnia
• headache
• mood disorders
• irritability
• nervousness and anxiety
• weakness
• chronic fatigue
• muscle cramps and numbness in arms and legs
• lack of appetite
• flatulence
• constipation or diarrhea

Chronic magnesium deficiency can cause rapid heartbeats or short-lived heart arrhythmias, a feeling of heaviness in the chest, or high blood pressure.

Factors that can lead to magnesium deficiency are, in addition to insufficient nutrition, exhausting weight loss diets, diarrhea, prolonged exercise, and excessive sweating.

Also alcohol, any treatment for the cardiovascular system, and the existence of diabetes mellitus reduce the levels of magnesium in the body, increasing its excretion by the kidneys.

In any case, magnesium supplements should be taken after consulting a doctor when, for various reasons, the necessary dosage of magnesium cannot be obtained from the diet. [8]

Foods high in magnesium

Our body does not have the ability to produce magnesium and for this reason it is necessary to take it daily from food or nutritional supplements.

Magnesium rich foods are: [2][4]

• nuts (sunflower seeds, walnuts, almonds, hazelnuts, linseed, sesame, pistachios),
• legumes,
• fruits (bananas, figs, apples, peaches, apricots),
• the wheat germ,
• whole grains,
• millet,
• vegetables (corn, soybeans, garlic, broccoli and artichoke).

Cocoa and spices are also good sources of magnesium.

Various herbs also contain magnesium, such as:

• chamomile,
• cayenne pepper,
• the hops,
• lemongrass,
• licorice,
• the nettle,
• the oats,
• paprika,
• mint,
• the sage

In fact, water can be a source of magnesium, provided that it is “hard” and therefore rich in minerals.

Magnesium dosage and how to take it

The recommended daily intake for magnesium ranges from: [9][4]

• 250-450 mg for adults,
• 80-200 mg for children and adolescents

Pregnant and lactating women should get 360-400 mg of magnesium daily. Children and pregnant women should avoid taking more than recommended, unless there is a relevant instruction from the attending physician.

When is the best time to take magnesium?

Magnesium, as a supplement, is recommended to be taken according to the manufacturer’s instructions. Most commonly, it is taken after a meal and before going to bed at night, as mentioned, it contributes to the quality of sleep.

As for athletes, it is recommended that they take it after training, for the most immediate “rest” of the muscles.

How long should I take magnesium?

Usually, the benefits of taking magnesium start to be felt between the first 2 months. The appropriate amount and duration of taking nutritional supplements containing this particular mineral are factors that depend on many variables and should always be determined in collaboration with your doctor or pharmacist. These variables include:

• The current levels of the metal in your body.
• Your personal needs.
• Its absorption rate by your body.
• Your daily diet.
• The quality of the magnesium supplement.

When should I stop taking magnesium?

Overdose from taking magnesium is rare. However, adverse effects from excess magnesium have been observed with the intake of various magnesium salts.

The main symptom of excessive intake is disturbances in the intestine (diarrhea) and stomach.

If you notice any such side effect it is advisable to stop taking it.

As far as taking it in the recommended dosage is concerned, it is a purely harmless dietary supplement. The length of time it should be taken has not been specified. This can be assessed by the attending physician based on the individual symptoms.

Magnesium side effects

People with impaired kidney function are at greater risk for adverse effects from magnesium supplements.High levels of magnesium in the serum (hypermagnesemia) can lead to a drop in blood pressure (hypotension). Hypermagnesemia can have very serious effects on people with cardiovascular problems. [10]

Find at Vita4you.gr a great variety in supplements with magnesium!