Spotlight on Magnesium

By Kelsey Chadwick, MS RDN

December 1st, 2023

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What is Magnesium?

Magnesium is a mineral we need in our body. It is found naturally in many foods and is available as a dietary supplement. Magnesium plays many important roles in our body and its ability to function including protein synthesis, muscle and nerve function, blood pressure regulation, structural development of bone, synthesis of DNA and blood glucose control. Magnesium also plays a role in the transport of calcium and potassium across cell membranes, a process that is essential for our bodies to have a normal heart rhythm, muscle contractions and nerve impulses. Fifty to sixty percent of the magnesium found in our body is present in our bones and soft tissues!

There are certain medical conditions that can cause magnesium inadequacy. Individuals with gastrointestinal diseases such as Crohn’s disease and celiac disease are at risk of magnesium inadequacy due to malabsorption. Increased urinary magnesium excretion can occur in individuals with type 2 diabetes. Older adults are also at risk for magnesium deficiency, as absorption of magnesium from the gut decreases and renal magnesium increases with age. In addition, most older individuals have lower dietary intakes of magnesium. Certain medications can also interfere with magnesium including antibiotics, diuretics, proton pump inhibitors and bisphosphonates, reducing magnesium absorption.

The kidneys play a large role in magnesium homeostasis. The kidneys typically excrete about 120 mg magnesium per day. When magnesium levels are low, urinary excretion is reduced. Due to the large role kidneys play in magnesium, anyone with kidney disease should not take magnesium supplements. Impaired renal function or kidney failure reduces the ability for the kidneys to remove excess magnesium.

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Potential Benefits of Supplementation

Magnesium can aid in relieving constipation, as magnesium helps relax the muscles in the intestines as well as attract water which can help soften stools, making them easier to pass. Today, there are magnesium powders you can add to a warm cup of tea or even water, such as Natural Vitality Calm and MegaFood Magnesium. Both of which have been approved through Consumer Labs testing. The research is limited, but there are some studies that show magnesium supplements can help with those who suffer from migraines. If you’re like me and suffer from migraines regularly, this could be some promising research in the future :) The amount needed to see benefits varies and it is important to be mindful of the Upper Limit (UL). UL is the maximum daily intake unlikely to cause adverse health effects. Additional studies have shown that magnesium deficiency may be a risk factor for osteoporosis, as magnesium is involved in bone formation. It also affects the active form of vitamin D which is a regular of bone homeostasis. You should always consult with your doctor and registered dietitian to determine if supplementation is the right choice for you.

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How Much Do I Need?

The Recommended Daily Allowance (RDA), is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals. The RDA for magnesium is as follows:

Age : 19-30 yrs

Male | 400 mg

Female | 310 mg

Pregnancy | 350 mg

Lactation | 360 mg

Age : 31-50 yrs

Male | 420 mg

Female | 320 mg

Pregnancy | 360 mg

Lactation | 320 mg

Age : 51+ years

Male | 420 mg

Female | 320 mg

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Sources of Magnesium

Nuts, Seeds & Legumes | pumpkin seeds, chia seeds, almonds, cashews, peanuts, peanut butter, black beans, kidney beans

Vegetables | spinach, baked potato, broccoli, carrots

Fruit | banana, raisins, avocado, apple

Meat & Fish | salmon, halibut, chicken breast, ground beef

Grains | shredded wheat cereal, brown rice, fortified breakfast cereals, oatmeal, whole wheat bread, white rice

Dairy | yogurt, milk

Soy | Soymilk, edamame

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Takeaways

Magnesium is a very important mineral and it’s important to maintain normal levels. Anyone with an overall balanced diet does not need to supplement. There may be a potential need to supplement with certain medical conditions or medications. Magnesium is found in a variety of foods and the best way to ensure adequate magnesium is enjoying a wide range of foods.