Are you getting enough Magnesium?

February 03, 2023 Denis I

Magnesium is an essential nutrient that your body needs but can’t produce on its own, which is why it’s important that you get adequate amounts of magnesium from your diet daily. One of seven minerals you need to consume in large amounts, magnesium is involved in many important biological processes that help keep your body healthy and functioning optimally.

For instance, research has found that magnesium is required for the synthesis of DNA, protein and glutathione, your body’s master antioxidant. [1][2] Magnesium also plays a crucial rule in energy production, particularly in the breakdown of glucose and the formation of ATP, the main form of energy used by cells. According to studies, ATP only becomes functional after binding with magnesium ions stored inside the mitochondria. [3]

Magnesium fulfills many of its functions by serving as a cofactor to enzymes. Cofactors bind to the surface of enzymes to stabilize their structures and enable their catalytic activities. [4] Over 300 enzyme systems within your body require magnesium as a cofactor, and these systems are involved in important bodily processes, such as muscle and nerve function. [5]

The different functions of Magnesium

Your muscles are able to contract and relax thanks to the interplay between magnesium and calcium. During muscle contraction, calcium ions are released from the membrane-bound structure in muscle cells and interact with motor proteins, causing muscle fibers to contract. Muscle relaxation is only enabled by the release of magnesium ions, which compete with calcium ions for binding to motor proteins, thus triggering the relaxation of muscle fibers. [6]

In the central nervous system, magnesium helps support healthy nerve function by acting as a gatekeeper for N-methyl-D-aspartate (NMDA) receptors. The presence of magnesium prevents the excessive activation of these receptors and overstimulation of nerve cells. [7] Magnesium’s protective role as a blocker is crucial for your brain health because excessive activation of NMDA receptors can lead to brain injuries as well as the death of nerve cells. [8][9]

According to a 2015 study, abnormally low magnesium levels is common in people with diabetes. [10] This is because magnesium plays a key role in regulating insulin uptake by cells. As shown by a study published in the journal Nutrients, magnesium deficiency contributes to insulin resistance and high blood sugar levels. [11] [12] [13]

Low calcium levels will also cause your parathyroid gland releases a hormone that helps increase your blood calcium levels. [14] Magnesium is necessary not only for the synthesis of this hormone but also for its release. [15] This is why maintaining healthy magnesium levels is important for your maintaining normal cardiovascular system and blood calcium regulation.

Aside from calcium, magnesium can also affect your potassium levels. This is because cells require a certain amount of magnesium ions to limit the release of potassium. Without enough magnesium, potassium ions will leak out of your cells unregulated and will eventually be excreted out of your body through urine. [16][17] This is why magnesium deficiency is often linked to low potassium levels.

Speaking of ions, one of magnesium’s most important roles is as an electrolyte – a mineral found in your body fluids that carries an electrical charge. [18] Positively charged magnesium ions are present inside your cells, where they help regulate the transport of calcium and potassium ions. [19] The balance between the concentrations of these electrolytes inside and outside of your cells needs to be maintained at all times to ensure that your cells remain healthy.

Like your cells, your bones and teeth also need magnesium to stay strong and healthy. About 60% of the magnesium in your body is stored in your bones and teeth. About two thirds of this is deposited in the crystals that give your bones strength and stability. [20] The remaining one third can be found in your cortical bones, the dense outer surface of your bones that serves as a protective layer. [21]

According to studies, having healthy magnesium levels is important for maintaining optimal bone health, skeletal strength and bone mineral density. A report published in the Journal of the American College of Nutrition found that inadequate magnesium levels can increase the levels of skeletal substance P, which stimulates the production of cytokines. Cytokines are small cell-signaling proteins that can trigger the activity of osteoclasts, or bone-degrading cells. [22]

Why you may need to supplement with Magnesium*

There are plenty of magnesium-rich foods that you can add to your diet. Whole grains and dark, leafy green vegetables like kale, spinach and turnip greens contain high amounts of this essential mineral. Dried beans and legumes, such as soybeans, lentils and peanuts, are also great sources, as are nuts like Brazil nuts, cashews and hazelnuts, and seeds like flaxseed, pumpkin seeds and chia seeds. [23]

But relying on these foods alone, especially if you can’t eat them regularly, may not be enough to help you meet your daily magnesium requirements. According to research from the last three decades, the nutrient content of fruits and vegetables is steadily declining. [24] A study published in The Crop Journal noted that decreasing concentrations of magnesium in plants, in particular, is becoming an urgent problem. [25]

Analyses of the mineral content of modern crops, especially cereal grains, show a marked decline in magnesium levels compared to crops produced decades earlier. A more recent analysis by British researchers also revealed a similar drop in the nutrient content of fruits and vegetables grown in the UK. Over the span of 80 years, they found the greatest overall reductions were in the concentrations of minerals like sodium, iron, copper and magnesium. [26]

According to a study published in the International Journal of Molecular Sciences, modern fertilization strategies and intensive cropping systems are the main reasons why agricultural soil today contains very little nutrients, including magnesium. [27] This depletion is what’s causing people around the world to suffer nutrient deficiencies and why many are in dire need of supplementation.

For reference, the recommended dietary allowance (RDA) for adults 19 to 51+ years is 400 to 420 milligrams (mg) of magnesium daily for men and 310 to 320 mg for women. [28] Failure to get enough from your diet can result in magnesium deficiency, which can cause serious problems for many vital organs, such as your heart, bones and kidneys.

Some common symptoms of magnesium deficiency are: [29]

Loss of appetite
Fatigue
Weakness
Muscle spasms
Shaking
Sleeplessness
Nausea and vomiting
Abnormal heart rhythms

Magnesium deficiency, if left unaddressed, can also lead to serious health problems, such as migraine headaches, diabetes, osteoporosis, high blood pressure and heart disease.

Before you suffer from these adverse events, make sure to follow a healthy diet rich in nutritious foods and take magnesium supplements if necessary. Doing so will not only help you maintain healthy magnesium levels, but it will also provide the following benefits:*

Supports healthy cardiovascular function – Just like your skeletal muscles, magnesium can support healthy heart and blood vessels. [30] This can help you maintain healthy blood pressure levels that are already within the normal range. To enjoy this benefit, make sure to get enough magnesium from your diet or with the help of supplements.
Supports healthy cognitive function – Research suggests that low magnesium levels contribute to cognitive decline. This was proven by a 2020 study which showed that adults with low magnesium levels performed poorly on tests designed to measure their cognitive function. [31] On the other hand, an earlier study involving animals found that magnesium can support normal learning and memory. [32]
Supports healthy digestive function – Magnesium is heavily involved in the human digestive process. While you’re eating, magnesium helps your body produce salivary enzymes that help break down food. Magnesium is also required for the production of hormones that stimulate your stomach to produce the digestive acid, hydrochloric acid. In addition, magnesium is needed by your pancreas to produce the enzymes necessary to further digest food and absorb nutrients. [33]
Supports strong and healthy bones –According to a study published in the journal Bone, supplementing with magnesium is a great way to support healthy bones and optimal bone mineral density. [34]
Supports healthy muscle performance and relaxation – Because of its role in normal muscle contraction and relaxation, magnesium can support optimal muscle performance. A study involving sports athletes reported that magnesium intake is directly associated with physical performance regardless of energy intake. The researchers believe that this may be due to magnesium’s role in supporting healthy energy metabolism. [35]
Supports healthy energy levels – Because magnesium is involved in the breakdown of glucose as well as the production of cell energy (ATP), maintaining healthy magnesium levels is one of the best ways to support healthy energy levels.
Supports deep and restful sleep – One of the things magnesium is known for is its relaxing effect, which can certainly help you fall sleep. This is backed by a study published in the Journal of Research in Medical Sciences, which found that supplementing with magnesium can support good-quality sleep. [36]
Naturally uplifts mood – In addition to supporting healthy sleep patterns, magnesium can also support a positive mood. [37] A randomized clinical trial published in PLoS ONE reported that supplementing with magnesium not only helps reduce anxious feelings, it also naturally uplifts mood. [38]

Where to get clean, highly bioavailable Magnesium supplements

Magnesium is one of the nutrients you need to get in large amounts from your daily diet. Unfortunately, modern agricultural practices are slowly depleting the soil of nutrients, reducing the vitamin and mineral content of food crops considerably. Because of this, more and more people are having to rely on dietary supplements to help them meet their nutritional needs.

For people who aren’t getting enough magnesium from their diet, the Health Ranger Store is offering a convenient way of boosting your daily magnesium intake. Groovy Bee^® Magnesium Glycinate High Absorption Powder is one of the cleanest, high-quality magnesium supplements you’ll find on the market. This premium powder is made of pure magnesium that has been carefully chelated with glycine for optimal bioavailability.

Glycine is a non-essential amino acid that your body can utilize for protein synthesis. This nutrient also plays a role in your body’s energy production. When bound to magnesium, glycine helps protect magnesium from unwanted interactions, thus keeping it intact and ready for absorption. As such, Groovy Bee^® Magnesium Glycinate High Absorption Powder is one of the most bioavailable forms of magnesium you’ll find on the market.

Each serving of Groovy Bee^® Magnesium Glycinate High Absorption Powder delivers 500 mg of magnesium to support healthy cardiovascular, cognitive and digestive functions, as well as to help you maintain healthy energy levels, optimal muscle performance and bone health. Our lab-verified magnesium glycinate powder contains no gluten or GMOs and is BSE- and TSE-free. It is also vegan and meticulously lab tested for glyphosate, heavy metals and microbiology.

Maintain healthy magnesium levels and support the healthy functions of your heart, brain and digestive system with clean, lab-verified Magnesium Glycinate Powder!

*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.

References

[1] https://europepmc.org

[2] https://journals.sagepub.com

[3] https://www.ncbi.nlm.nih.gov

[4] https://www.sciencedirect.com

[5] https://ods.od.nih.gov

[6] https://www.healthline.com

[7] https://academic.oup.com

[8] https://www.tandfonline.com

[9] https://www.sciencedirect.com

[10] https://www.wjgnet.com