Magnesium - Many Health Benefits

Jeanny Kim
ND
https://www.drelenaznd.com
17 May 2018

Language English

Magnesium is the fourth most-abundant mineral in the human body,[ 1 ] and is essential for the hundreds of metabolic and hormonal reactions occurring daily.[ 2 ] It is generally known to be a component of bone formation (partnered with calcium), and is gaining more interest as a sleep aid due to its natural muscle relaxant properties.

However, this only scratches the surface of the many benefits of magnesium. It is necessary for normal nerve and muscle function, heart rhythm, and immune-system health.^{[ 1 ]}^{[ 3 ]} As such, magnesium plays a vital role in a wide range of health conditions—asthma, migraines, autism spectrum disorder, cardiovascular disease, diabetes, and even cancer—and, therefore, should be considered when treating certain chronic disorders.

The recommended daily amount (RDA) of magnesium is 320 mg/d for an adult woman (400 mg/d in pregnancy), and 420 mg/d for an adult man, though actual dietary intake of the mineral is often reported to be much lower.^{[ 2 ]}^{[ 4 ]} In Canada, the estimated daily intake of magnesium is only 200–300 mg/d.^{[ 2 ]} It has even been suggested that the RDA underestimates the amount of magnesium we need, and quantities of 500–750 mg/d are more ideal.^{[ 2 ]} Magnesium is found naturally in leafy greens (spinach, mustard greens, Swiss chard), legumes (black and navy beans), nuts and seeds (almond, sunflower, pumpkin, flax), fish (mackerel, halibut), and pure dark chocolate.^{[ 3 ]}^{[ 4 ]}^{[ 5 ]} As a supplement, magnesium is inexpensive, generally safe, and well tolerated at recommended dosages.^{[ 1 ]}

Since it is difficult to accurately assess magnesium levels through laboratory tests alone, a more comprehensive approach is to combine lab tests and clinical findings, such as lifestyle, medical history, symptoms, and improvement with supplementation.^{[ 2 ]}^{[ 5 ]} Common symptoms of magnesium deficiency are leg cramps or spasms, muscle twitching, hypertonic (tight) muscles, shortness of breath, wheezing or asthma, and constipation.^{[ 2 ]}

Low magnesium levels have been found in patients with metabolic syndrome, diabetes, osteoporosis, asthma, fibromyalgia, and depression, as well as in premenstrual women.^{[ 3 ]} A magnesium deficiency is made worse with excessive caffeine and alcohol intake, intense or prolonged exercise, chronic stress, intestinal malabsorption (as in Crohn’s disease, gluten intolerance, and intestinal surgery), and with certain medications (such as diuretics, antibiotics, antifungals, proton-pump inhibitors for acid reflux, and chemotherapy drugs).^{[ 2 ]}^{[ 3 ]}^{[ 5 ]}

Asthma ^{[ 1 ]}

Being a natural smooth-muscle relaxant, magnesium has a bronchodilator effect on the respiratory system. Studies have shown that dietary magnesium improves lung function, airway hyperactivity, and wheezing. Magnesium will also inhibit the inflammatory response by stabilizing T cells (immune cells) and suppressing mast-cell (histamine-releasing allergy cell) activity.

Migraines ^{[ 1 ]}

Research shows that supplemental magnesium can help prevent migraines by decreasing the frequency and duration of episodes. There are several mechanisms by which magnesium does this. Firstly, it has a relaxant effect on blood vessels, thereby counteracting the vasoconstriction that can precede a migraine. Secondly, magnesium inhibits the creation of nitric oxide in the body, a substance that is activated early in the cascade of events leading to an episode. Thirdly, magnesium will counteract the release of substance P, which causes cerebral blood-vessel constriction during a migraine.

Autism Spectrum Disorder (ASD) ^{[ 6 ]}

Over the past 20 years, diagnosis of autism spectrum disorder (ASD) has risen rapidly at a rate that cannot be explained by improved diagnosis alone. Risk factors for ASD include prenatal exposure to certain viruses (rubella, cytomegalovirus), advanced maternal and paternal age at conception, and genetics. Individuals with ASD have serotonin and dopamine imbalances (anxiety, depression), less GABA (inhibitory) proteins, proinflammatory and free-radical production in the gut and brain, increased gastrointestinal permeability (food allergy, intolerances), and atopy (hay fever, asthma, eczema, allergic rhinitis). In addition, comorbid conditions are very common, such as sleep disorders and attention deficit-hyperactivity disorder (ADHD).

In children with ASD, there seems to be a low level of magnesium in the red blood cells. A 2006 study revealed that 70% of children with ASD had significant improvement with supplemental magnesium (at 6 mg/kg/d) plus vitamin B6. Magnesium could also treat ASD comorbid conditions, such as anxiety, depression, allergy, and sleep disturbances.

High Blood Pressure ^{[ 1 ]}

High blood pressure, or hypertension, is diagnosed at several readings over time, greater than 130/80 mmHg. Magnesium helps to dilate blood vessels by inhibiting the vasoconstriction activity of the sympathetic nervous system (our “fight-or-flight” response). It also keeps calcium absorption in check, thereby preventing calcium-related narrowing of blood vessels. A magnesium deficiency can lead to an increase in systemic inflammation, which can cause a rise in blood pressure. Studies show that supplementation with magnesium, in as low a dose as 240 mg/d, is effective at lowering blood pressure in patients on antihypertensive medications. For individuals not yet on any blood pressure medication, a higher dose of 480 mg/d (or more) is needed for positive results.

High Cholesterol ^{[ 2 ]}

Most individuals diagnosed with high cholesterol levels will be prescribed a statin drug, such as Lipitor. Statins work by blocking HMG CoA reductase, the enzyme that controls cholesterol production in the body. The problem is that statin drugs will also halt the cholesterol production that is required for cell-membrane synthesis and repair, hormone production, and converting sunlight into vitamin D. Magnesium can regulate HMG CoA reductase, switching it on and off as needed by the body. Plus, with its anti-inflammatory properties, magnesium provides protection against oxidative stress, which can lead to atherosclerosis—the buildup of fatty deposits (or plaques) along blood vessel walls.

Cardiovascular Disease ^{[ 2 ]}

Cardiovascular diseases encompass all conditions that arise from heart and blood-vessel issues, such as heart attack, stroke, heart failure, arrhythmia, and heart-valve problems. Many of these health conditions are related to hypertension and atherosclerosis. Magnesium helps to prevent excess calcium from being absorbed by the body, thereby reducing calcification of arteries. Adequate magnesium levels can also positively impact blood pressure and cholesterol levels. Commonly prescribed drugs for cardiovascular disease, such as loop and thiazide diuretics, can deplete magnesium and thereby further worsen the condition. As such, it is vital to add magnesium to a cardiac patient’s treatment plan, even more so when he or she is also taking a pharmaceutical prescription for the condition.

Coronary Heart Disease ^{[ 1 ]}

Coronary heart disease is a result of atherosclerosis in the arteries that supply oxygen-rich blood to the heart. Deficiencies in necessary nutrients may contribute to susceptibility to a heart condition. Magnesium should be considered a preventative treatment for ischemic heart disease and atherosclerosis. Magnesium is an integral part of energy production in heart muscle, maintaining regular heartbeat and promoting vasodilation to prevent vasospasm, or contraction, of heart vessels. Supplementation with magnesium can improve function in heart-failure patients, reduce the risk of coronary heart disease, and increase exercise stamina. One study that followed patients over a ten-year period found that those eating magnesium-rich diets had fewer cardiac complications, such as ischemic heart disease, arrhythmias, and angina. They also had lower mortality rates and fewer sudden deaths.

Type 2 Diabetes ^{[ 1 ]}^{[ 5 ]}

Low magnesium levels are common in patients with type 2 diabetes. Magnesium plays an important role in glucose metabolism, by influencing the release and activity of insulin. Studies have shown that magnesium supplementation improves insulin sensitivity, with long-term supplementation (300 mg/d for more than five years) promoting normal magnesium levels and alleviating diabetes-associated polyneuropathy. Furthermore, there is an association between magnesium deficiency in childhood and insulin resistance; thus, ensuring adequate magnesium levels may help prevent type 2 diabetes in children who are overweight. Low levels of magnesium in type 2 diabetes are an indicator of poor glycemic control. Less insulin is released from the pancreas, leading to increased insulin resistance. This can further increase magnesium excretion, thereby promoting a vicious cycle of poor metabolic control and greater risk of diabetes-related complications.

Cancer ^{[ 4 ]}

Studies show that a higher dietary magnesium intake seems to protect against cancer, particularly colorectal cancer and in females. Impaired DNA regulation and greater oxidative stress are contributing factors in cancer. Magnesium has a part in building and repairing DNA, regulating cell production and apoptosis (cell death), and defending against oxidative stress. Insulin resistance also increases the risk of developing cancer, and magnesium combats this by promoting glucose metabolism and insulin sensitivity. Magnesium may be a simple adjunct therapy to many complicated health conditions. Discuss with your health-care provider on how to best incorporate magnesium into your individualized treatment plan.

References :

1. Beckstrand, R.L., and J.S. Pickens. “Beneficial effects of magnesium supplementation.” Journal of Evidence-Based Complementary & Alternative Medicine, Vol. 16, No. 3 (2011): 181–189.
2. Burford-Mason, A. “Orthomolecular medicine and heart health: Unmasking the magnesium link to multiple risk factors for cardiovascular disease.” Journal of Orthomolecular Medicine, Vol. 28, No. 1 (2013): 9–16.
3. Campbell, A.W. “Magnesium: Not to be overlooked.” Alternative Therapies, Vol. 19, No. 3 (2013): 8–9.
4. Ko, H.J., et al. “Dietary magnesium intake and risk of cancer: A meta-analysis of epidemiologic studies.” Nutrition and Cancer, Vol. 66, No. 6 (2014): 915–923.
5. Tremblay, G. “Magnesium supplementation: Is it time for diabetes guidelines to consider its inclusion?” Journal of Orthomolecular Medicine, Vol. 30, No. 2 (2015): 107–116.
6. Robson, B. “Autism spectrum disorder: A review of the current understanding of pathophysiology and complementary therapies in children.” Australian Journal of Herbal Medicine, Vol. 25, No. 3 (2013): 128–151.

Dementia—Ten Ways to Reduce Your Risk
02 Nov 16

Dementia is an umbrella term for a set of symptoms that are caused by disorders affecting the brain. Symptoms may include memory loss, and/or difficulties with thinking, problem solving, or language .
Cervical Dysplasia
08 Jan 15
Cervical dysplasia refers to abnormal cells found on the surface of the cervix, that are considered to be premalignant and can progress to cancer.^[1] Cervical dysplasia is primarily caused by a sexually transmitted infection with different strains of the human papillomavirus (HPV). However, different strains can be involved in both benign and malignant lesions; therefore, the progression of the disease appears to depend on individual factors. Studies suggest that HPV exposure is the initiating event that can lead to the development of cervical dysplasia, often termed cervical intraepithelial neoplasia (CIN).
Periodontitis
13 Apr 15
Periodontitis is the result of gingivitis progressing to a more serious stage. It is characterized by swollen, reddish, and bleeding gums, as well as bad breath. Severe periodontitis affects 10–15% of adults, while moderate periodontitis affects 40–60% of adults. Despite its high prevalence, it is largely unrepresented as a chronic inflammatory disease.
Fibrocystic Breasts
07 May 15
Fibrocystic breasts are characterized as ‘lumps’ or ‘cysts’ found within the breast. Fibrocystic breasts arise from estrogen predominance and progesterone deficiency resulting in hyper-proliferation of connective tissue. This condition can be either asymptomatic or present with breast nodularity, swelling, and pain.
Tinnitus - Natural Overview
08 Jan 15
Tinnitus is the medical term used to describe “ringing in the ears.” Tinnitus is defined as the conscious perception of an auditory sensation in the absence of an external stimulus. Tinnitus is a rather common symptom that can be quite persistent and therefore disruptive to daily activities and quality of life. The extent of debility, however, can vary from one person to the next.
Acne Vulgaris
17 Jul 16

Acne vulgaris is the most common dermatological issue seen by physicians. It is a condition that can cause a lot of distress, resulting in lowered self-esteem in some.
Winter-Proof the Natural Way
16 Jan 16
An old adage taunts us with the fact that for years medicine has struggled to beat what we call the ‘common cold’ with mild success at best, but boy have we ever tried. Walk into a drugstore any time of the year and you will find shelves stocked with nostalgic cherry tasting syrups, pills to relieve symptoms and keep you awake, others help you sleep,
Alopecia - Natural Suppor
09 Jul 15
And so it begins. You find few strands of hair on your pillow and more than the usual amount on your hair brush. As you are cleaning your house, you begin to notice hair on the floor, in the shower, on your clothes, and then it dawns on you that you are not only leaving behind a trail of hair in every area of the house, but a hairless patch possibly somewhere on your scalp.
Birth Control Pill
17 Aug 16
A common misconception that women have about their menstrual cycle is that the birth control pill (BCP) is prescribed to regulate their cycle; this couldn’t be further from the truth.
Chronic Fatigue Syndrome - Naturopathic Perspectives
17 Aug 16
Chronic fatigue syndrome (CFS) is a chronic condition that can be difficult to diagnose and treat. It is a condition where extreme fatigue cannot be explained by any medical condition. It can get worse with mental or physical activity, but does not usually get better with rest...
Herpes Simplex Virus: HSV-1 and HSV-2
09 Jul 15
Herpes simplex virus (HSV) is a viral infection of the skin and mucous membranes. Lesions can occur in many different areas, especially in or around the mouth, lips, genitals, and eyes. There are two types of HSV that exist: HSV-1 and HSV-2. HSV-1 is responsible for the development of your typical “cold sore”; it therefore has a predisposition for the mouth and lips,
Iron Deficiency - What You Need to Know
03 May 17
Iron deficiency is the most common nutrient deficiency in the world. Many women are iron-deficient, especially those who are menstruating, pregnant, postpartum, or breast-feeding. Iron deficiency is also commonly seen in those with chronic blood loss and/or gastrointestinal absorption issues.
Intravenous Nutrient Therapy - Naturopathic Perspectives
18 Sep 18
Let’s talk about nutritional intravenous (IV) therapy, an often-underappreciated therapeutic option for many chronic conditions. Nutritional IV therapy is safe when properly applied, cost-effective, and sometimes surprisingly effective for some of the most stubborn cases.
Liver Diseases - Natural Therapies
06 Aug 14
Liver diseases include a number of different health conditions; in conventional medicine, they are bundled under the umbrella term “hepatology”, which typically includes the health conditions related to the liver, the gallbladder, and the pancreas. Over the last several years, there has been an increase in the use of complementary and alternative medicines, especially herbal therapies, among patients with liver disease.
Morning Sickness - Natural Effective Treatments for Nausea and Vomiting in Pregnancy
06 Oct 14
Morning sickness, also known as nausea gravidarum, affects up to 80% of pregnant women. Nausea and vomiting are usually limited to the first seven to twelve weeks of pregnancy, but can go on for longer in some women.
Myo Inositol
16 Jan 16
Polycystic Ovary Syndrome (PCOS) is the most common cause of anovulatory infertility prevalent in 5-10% of women of reproductive age. Anovulation is abnormal ovarian function in which the ovary is unable to release an oocyte (egg) during a menstrual cycle
Schizophrenia - Adjunctive Naturopathic Care
13 Oct 15
Schizophrenia is a mental health condition that involves a distortion of reality. The symptoms of schizophrenia vary depending on the patient, but are often described as either positive or negative symptoms ⁽¹⁾. Positive symptoms are things that are not normally there, but that people with schizophrenia experience.
Dealing with Shingles - Naturopathic Approaches
14 Jun 18
Shingles is often touted as an infection of the elderly. We see commercials on TV for the shingles vaccine, and everyone pictured is over the age of 60. Perhaps the pain of shingles can be much more debilitating at that age, but the reality is that anyone who has had chickenpox is susceptible to shingles—no matter how old you are.
Sinusitis - Integrative Approaches
06 Oct 14
Sinusitis is the inflammation of the sinuses. The sinuses are actually a system of openings or cavities that are part of the skull. The largest one is the maxillary sinus, located near the cheekbones. It is often the one that most people complain about when they are experiencing facial pain. The other sinuses include the frontal sinuses, the ethmoid sinuses, and the sphenoid sinuses.
Pediatric snoring and obstructive sleep apnea
20 Feb 18
Sleep problems are very common in children. Those between the ages of 2-8 years-old often exhibit snoring or breathing difficulties, which can be a sign of obstructive sleep apnea (OSA). The main reason for this is due to the size of the adenoids and/or tonsils relative to the diameter of the upper airway at this point of physical development. The consequences of this go beyond being a “noisy” sleeper as apnea ....