MAGNESIUM – WHY DO WE ALL NEED IT?
We are all told that we need magnesium – but why?? Magnesium is like an antidote to modern-day life. Let me explain…
Magnesium is required by the trillions of cells in your body to carry out hundreds of different processes every day. Magnesium is involved with the metabolism of your foods (especially carbohydrates), hormone production, stress modulation, muscle relaxation, bone health and sleep regulation.
A recent survey found that 60% of Australians were not getting their requirements for magnesium. Think: modern agricultural farming and food processing, diets high in caffeine, alcohol and refined foods.
Magnesium deficiency symptoms mimic common stress-related symptoms, such as fatigue, pain, insomnia and mood disorders.
Magnesium and stress
Stress plays a significant role in magnesium balance. But it’s a viscous cycle! Stress depletes magnesium, yet the body requires more magnesium in times of stress (I’m still trying to work out how that is evolutionary intelligent!?) Low magnesium status also increases your sensitivity to stress, making you less able to deal with challenges. Magnesium is often coined “the anti-stress mineral”.
Magnesium also helps to reduce inflammation in the body, which contributes not only to stress responses and damage in the body tissues, but is a strong contributing factor to many chronic diseases.
Magnesium and mood
Magnesium significantly improves the symptoms of mild to moderate depression and anxiety, with benefits seen within two weeks. Low magnesium has also been linked to low serotonin, an increased release of excitatory neurotransmitters such as glutamate (meaning you can’t calm down), and hippocampal atrophy (meaning the area of your brain responsible for memory and emotions actually shrinks!) Besides, who likes being fatigued all the time?
Magnesium and your mitochondria
Low magnesium status, stress and illness can all damage your mitochondria, the organelles in your cells responsible for generating ATP = ENERGY! Magnesium can support mitochondrial structure and function and plays a vital role in the Krebs cycle, therefore reducing fatigue and conditions such as post-viral fatigue.
Magnesium and your heart
Magnesium has been shown to reduce blood pressure, cardiac arrythmias (irregular heart beat/palpitations), atherosclerosis and the risk of cardiovascular disease. Magnesium helps to relax smooth muscle. The highest concentration of magnesium is actually found in the heart tissue!
Magnesium and blood sugar
Elevated blood glucose levels increase the loss of magnesium in the urine, which in turn lowers blood levels of magnesium- another viscous cycle! Magnesium deficiency is commonly seen in type 2 diabetes, and supplementation has been shown to reduce fasting blood glucose and improve insulin secretion and function. Studies also show that magnesium plays a role in keeping your blood sugar stable, supporting the conversion of glucose into fuel.
Magnesium and your bones
Magnesium is required for mineralisation, strengthening bones and teeth, and supports calcium absorption, metabolism and function. Magnesium deficiency is a risk factor for osteoporosis. Deficiency might weaken bones directly, but it also lowers the blood levels of calcium, the main building block of bones. Magnesium also works synergistically with vitamin D, supporting its absorption, transport and its metabolism into activated vitamin D in the body. Magnesium has been shown to support vitamin D supplementation by increasing serum vitamin D levels. Interestingly, high doses of vitamin D can deplete magnesium, which is why co-prescribing is often recommended.
Magnesium and muscles
Magnesium requirements are increased with exercise, and supplementation can improve athletic performance and recovery. Magnesium helps to prevent muscle spasms and cramps (including PMS and period pain), as well and improving muscle pain. Think of magnesium as the “off switch” and calcium being the “on switch”. Without a balance in these minerals, you may find you have muscle tension, spasms and increased nerve impulse activity.
Magnesium and sleep
Magnesium is needed to synthesise the relaxing and sleep-promoting neurotransmitters GABA (gamma-aminobutyric acid) and melatonin. Low levels of magnesium have been linked to insomnia, due to increased excitatory neurotransmitters (as opposed to the calming GABA) or even restless leg syndrome. Magnesium supplementation can improve sleep quality, both in the time taken to fall asleep and maintaining a deep, uninterrupted sleep. Stress also obviously depletes sleep, and of course a lack of sleep contributes significantly to fatigue, inflammation, stress and sugar cravings. It’s all interconnected!
So how do we get magnesium from food?
Greens
Cacao
Nuts and seeds
(Green smoothie anyone??)
Magnesium supplementation
Make sure you are getting a good quality supplement with a therapeutic dose (ie. 300-600mg daily), in an easily absorbable from (ie. Citrate or chelated forms, with magnesium orotate also being beneficial for heart function.) Co-factors such as B6 and zinc, as well as other minerals such as potassium and chromium may be beneficial, depending on your individual needs.