Magnesium

What does  magnesium do?

Magnesium is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming ATP—the energy the body runs on. Insulin secretion and function also require magnesium.

Magnesium also acts in a way related to calcium channel blocker drugs. This effect may be responsible for the fact that under certain circumstances, magnesium has been found to potentially improve vision in people with glaucoma in preliminary research. Similarly, this action might account for magnesium’s ability to lower blood pressure.

Because magnesium has so many different actions in the body, the exact reasons for some of its clinical effects are difficult to determine. For example, magnesium has reduced hyperactivity in children in preliminary research. Other research suggests that some children with ADD have lowered levels of magnesium. In a preliminary but controlled trial, 50 ADD children with low magnesium (as determined by red blood cell, hair, and serum levels of magnesium) were given 200 mg of magnesium per day for six months. Compared with 25 other magnesium-deficient ADD children, those given magnesium supplements had a significant decrease in hyperactive behavior.

Magnesium levels have been reported to be low in those with chronic fatigue syndrome (CFS), while magnesium injections have been reported to improve symptoms. Oral magnesium supplements have also improved symptoms in those people with CFS who had low magnesium levels in another report, although magnesium injections were sometimes necessary. However, other research reports no evidence of magnesium deficiency in people with CFS. The reason for this discrepancy remains unclear. People with CFS considering magnesium supplements should have their magnesium status checked beforehand by a nutritionally oriented doctor. Only people with magnesium deficiency appear to benefit from this therapy.

Where is  magnesium found?

Nuts and grains are good sources of magnesium. Beans, dark green vegetables, fish, and meat also contain significant amounts.

Who is likely to be deficient in  magnesium?

Magnesium deficiency is common in people taking “potassium-depleting” prescription drugs. Taking too many laxatives can also lead to deficiency. Alcoholism, severe burns, diabetes, and heart failure are other potential causes of deficiency.

Almost two-thirds of people in intensive care hospital units have been found to be magnesium deficient. Deficiency is also associated with chronic diarrhea, pancreatitis, and other conditions associated with malabsorption.

Fatigue, abnormal heart rhythms, muscle weakness and spasm, depression, loss of appetite, listlessness, and potassium depletion can all result from a magnesium deficiency.

Deficiencies of magnesium that are serious enough to cause symptoms should be treated by medical doctors, as they might require intravenous administration of magnesium.

How much  magnesium is usually taken?

Most people don’t consume enough magnesium. Many nutritionally oriented doctors recommend 250–350 mg per day for adults.

Are there any side effects or interactions?

Taking too much magnesium often leads to diarrhea. For some people this can happen with amounts as low as 350–500 mg per day. More serious problems can develop with excessive magnesium intake from magnesium-containing laxatives; however, the amounts of magnesium found in nutritional supplements are unlikely to cause such problems. People with kidney disease should not take magnesium supplements without consulting a doctor.

Vitamin B6 increases the amount of magnesium that can enter cells. As a result, these two nutrients are often taken together. Magnesium may compete for absorption with other minerals, particularly calcium. Taking a multimineral supplement avoids this potential problem.