Magnesium

 English Name: Magnesium

Greek Name: Magnesia

Type: Mineral

What is Magnesium?

Magnesium is an essential mineral that is involved in more than 300 biochemical reactions in the body, from muscle and nerve function to blood sugar control and bone health. Approximately 60% of the body’s magnesium is stored in the bones, while the rest is found in muscles, soft tissues, and bodily fluids. Magnesium plays a pivotal role in keeping the heart, muscles, and nervous system working properly, making it a crucial element for overall health and wellness.

Magnesium Glycinate: One of the most bioavailable forms of magnesium and is often recommended for people who need higher doses of magnesium or have trouble tolerating other forms of it. Magnesium glycinate is made by combining magnesium with the amino acid glycine—a process called chelation—to help enhance its bioavailability. This type is particularly useful for promoting relaxation, improving sleep, and supporting muscle and nerve function.

Magnesium Citrate: This is the most common form of magnesium and is known for its bioavailability. Magnesium citrate is created through a chemical reaction between magnesium oxide (see below) and citric acid. This form is typically more easily absorbed by the body than magnesium oxide on its own. Magnesium citrate is often used to support your digestive system due to its laxative effects. For constipation relief, it draws water into the intestines, softening the stool, and improving your digestion.

Magnesium Chloride: Often used topically, magnesium chloride can be absorbed through the skin. Magnesium chloride can be extracted from seawater or brine solutions, though it can also be produced by reacting magnesium oxide with hydrochloric acid. Typically, this form aids in relief for muscle soreness, such as muscle cramps, aches, and pain. It’s also beneficial for promoting hydration and supporting the body’s detoxification processes. 

Magnesium Oxide: This is the most natural form of magnesium, meaning it has a higher concentration of magnesium but has a low bioavailability. This is where different forms of magnesium come into play. Magnesium oxide is a naturally occurring mineral that is mined from the earth but can also be produced by heating magnesium carbonate. The most common use for magnesium oxide is for heartburn, indigestion, and constipation. But some have found use for relieving migraines.

Magnesium Phosphoricum: Also known as magnesia phosphorica or mag phos, magnesium phosphoricum is the homeopathic form of magnesium. As the name suggests, the form is made from magnesium—often magnesium oxide or carbonate—and phosphoric acid. As this is a homeopathic form, you will often find it in homeopathic medicine to help reduce muscle soreness and pains, including menstrual cramps, headaches, and nerve pain. It supports muscle function and the communication between muscles and the nervous system.

What are the benefits of Magnesium?

Improves Quality of Sleep

Magnesium plays a role in increasing the activity of GABA, a neurotransmitter that helps relax the brain and prepare the body for sleep. By promoting muscle relaxation and reducing the brain’s excitability, magnesium helps improve sleep quality. Maintaining healthy magnesium levels leads to deeper, more restorative sleep, which is essential for physical and mental health.

Helps Reduce Depression

Magnesium is critical for brain function and mood regulation. Low magnesium levels have been linked to an increased risk of depression, and magnesium supplementation has been shown to help alleviate symptoms of depression. Magnesium works by blocking overactive neurotransmitters that can cause excitability and binding to receptors that help induce feelings of peace and relaxation, thus improving mood and emotional stability.

Supports Blood Sugar Levels

Magnesium plays an important role in regulating blood sugar levels. It enhances the effectiveness of insulin by improving its binding to cell receptors, which helps manage blood sugar levels and insulin sensitivity. This can be beneficial for people at risk of or managing type 2 diabetes, as magnesium contributes to better control of blood sugar and overall metabolic health.

Promotes Heart Health

Magnesium supports heart health by helping regulate blood pressure, which is a key factor in reducing the risk of heart disease. It influences the electrical activity of the heart and helps maintain a normal heart rhythm. By supporting healthy blood vessels and improving circulation, magnesium contributes to the overall cardiovascular system, lowering the risk of hypertension and other heart-related conditions.

Anti-Inflammatory Benefits

Magnesium helps fight inflammation in the body by reducing markers of inflammation, such as C-reactive protein (CRP). Chronic inflammation has been linked to numerous diseases, including heart disease, diabetes, and arthritis. Magnesium supplementation has been shown to help decrease inflammation and alleviate symptoms of inflammatory conditions like migraines and chronic pain.

Improves PMS Symptoms

Magnesium helps alleviate many symptoms of premenstrual syndrome (PMS), such as abdominal cramps, irritability, and fatigue. It calms the nervous system and helps regulate hormonal balance, reducing the likelihood of water retention, bloating, and mood swings. By supporting the body’s magnesium levels, individuals can experience a reduction in PMS symptoms and a more balanced cycle.

Promotes Bone Health

Magnesium plays a vital role in bone health, as it is involved in the regulation of calcium and vitamin D, which are essential for bone strength. Magnesium helps improve bone mineral density and supports the prevention of bone loss, which can lead to conditions like osteoporosis. By ensuring the bones have the necessary nutrients for strength and density, magnesium is crucial for maintaining bone health, especially as we age.

How does Magnesium work in your body?

Magnesium works holistically to regulate a wide range of functions in the body. It helps balance muscle and nerve function, supports energy production, promotes heart health, and enhances the absorption of other essential nutrients. By maintaining optimal magnesium levels, you support the body’s natural processes, which is why magnesium is considered a foundational mineral for overall health and wellness.

Resources:

1. Ajmera, R., & Spritzler, F. (2023, December 6). 12 Evidence-Based Health Benefits of Magnesium. Healthline. https://www.healthline.com/nutrition/magnesium-benefits

2. Cleveland Clinic. (2022, December 6). Why Magnesium May Help Your Heart Palpitations. Cleveland Clinic. https://health.clevelandclinic.org/magnesium-for-heart-palpitations

3. Ginta, D., & Grant, C. S. (2023, November 27). Everything You Should Know Magnesium Glycinate. Healthline. https://www.healthline.com/health/magnesium-glycinate

4. Griffin, R. M. (n.d.). Magnesium. WebMD. https://www.webmd.com/diet/supplement-guide-magnesium

5. Hanusa, T. P. (2024, December 14). Magnesium. Britannica. https://www.britannica.com/science/magnesium
6. Magnesium. NutraWiki. (n.d.). https://nutrawiki.org/magnesium/

7. Magnesium herb uses, benefits, cures, side effects, nutrients. Herbpathy. (n.d.). https://herbpathy.com/Uses-and-Benefits-of-Magnesium-Cid5007#google_vignette