Magnesium (Mg)

We hear a lot of talk about the various uses and benefits of magnesium, which might differ depending on its type, in addition to the adverse effects that might occur due to its deficiency in the body.

Magnesium (Mg)

Magnesium (Mg) is an essential and abundant mineral in the body, and it’s a cofactor for more than 300 enzymes that regulate various biochemical processes in the body, such as protein synthesis, nerve and muscle functions, regulating blood pressure, and controlling blood sugar.

More than half of the magnesium in an adult is in the bones, and most of the rest is in the soft tissue.

Daily recommended daily intake of magnesium:

• Birth to 6 months: 30 mg.
• 6 months to 1 year: 75 mg.
• 1-3 years: 80 mg.
• 4-8 years: 130 mg.
• 9-13 years: 240 mg.
• 14-18 years: 410 mg for males and 360 mg for females.
• 19-years-olds and older adults: 400-420 mg for males and 310-320 mg for females.
• Pregnant women: 350-400 mg.
• Breastfeeding women: 310-360 mg.

Benefits of magnesium (Mg)

Magnesium has a main role in energy production, oxidative phosphorylation, and glycolysis, and it’s also necessary in the synthesis of the nucleic acids (DNA & RNA) and glutathione (antioxidant), in addition to its role in transferring calcium and potassium across the cell membranes. Therefore, magnesium is beneficial for:

• Heart health and rhythm.
• Bone formation, density, and strength.
• Improving muscle contraction and cramps.
• Improving nerve impulse connection.
• Improving sleep quality and managing stress.
• Reducing migraines.
• Regulating blood sugar by increasing insulin sensitivity and controlling glucose levels.
• Relaxation of the airways.
• Some types help with constipation.

Magnesium sources:

• Magnesium is available in abundance in pumpkin seeds, chia seeds, spinach, almonds, cashews, soybeans, and black beans, and it’s available in potatoes, yogurt, brown rice, bananas, raisins, milk, chicken, and meat, but in lower amounts.
• Dietary supplements.

Types of magnesium (Mg)

• Magnesium supplements differ in the way that they’re absorbed in the body in addition to certain indications. In general, organic magnesium supplements (the magnesium here is bound to carbon-containing molecules like amino acids) are better absorbed than inorganic ones (the magnesium here is bound to inorganic compounds like chloride and oxide). As a result, the magnesium amount in organic supplements is less than in the inorganic ones because it’s better released and absorbed.
• Some organic magnesium supplements are magnesium glycinate, magnesium lactate, magnesium taurate, magnesium aspartate, magnesium citrate, and magnesium malate.
• Some inorganic magnesium supplements are magnesium oxide, magnesium chloride, and magnesium sulfate.
• Magnesium indication could differ depending on its type. For example, magnesium glycinate is used to improve sleep quality and manage stress and magnesium malate is used for muscle cramps.

Magnesium (Mg) deficiency

The risk of magnesium deficiency increases in people who have digestive disorders that affect absorption, people with type 2 diabetes, excessive alcohol consumption, aging, liver diseases, and taking certain medications (like some antibiotics, diuretics, and proton pump inhibitors).

Magnesium deficiency symptoms:

• Early symptoms: loss of appetite, nausea and vomiting, fatigue, and weakness.
• Advanced symptoms: tingling, numbness, muscle cramps, irregular heartbeat, personality changes, and seizures.
• It has been noticed in some studies that adults and children with ADHD have low levels of magnesium.

Despite the numerous benefits of magnesium, it causes unwanted effects when its levels are higher than normal. So you shouldn’t use magnesium supplements randomly and without consulting the health care provider.