Magnesium: Benefits and Side Effects

Magnesium is a common element and is found in a variety of foods. However, not everyone gets enough of this essential element, which is vital for cellular processes.

What is magnesium?

Magnesium is an important mineral that plays a key role in hundreds of enzymatic reactions in the human body. It facilitates healthy muscle and nerve function, supports healthy bone structure, regulates blood pressure, and is important for the immune system.

Joseph Black recognized magnesium as an element back in 1755. However, it was first isolated by Sir Humphry Davy in 1808. Magnesium, along with chlorine, was one of the most common elements in the early marine environment of Earth; it has been suggested that it may have been involved in first creating life. Today, the oceans are mostly sodium and chloride, but magnesium still has an important role in living organisms. Interestingly, magnesium is essential for photosynthesis in plants.

Magnesium allows plants to convert light into energy using chlorophyll, which is identical to animal hemoglobin except that hemoglobin has iron instead of magnesium at the center.

Cocoa, dark chocolate, bananas, dark leafy greens, avocados, sesame seeds, dried fruit, nuts, and dates are all rich in magnesium, and magnesium is widely available as a supplement.

The body of an adult contains around 25 grams of magnesium, with between 50-60% being stored in the skeletal system. The remaining amount is found in muscle, soft tissue, and fluids around the body. The daily intake of magnesium should be around 300 milligrams for women and 400 milligrams for men.

The necessity of magnesium

Magnesium plays a number of important roles in the body: it is a catalyst for many enzymes, including catabolic and anabolic enzymes, making it important for energy release and protein synthesis respectively. The heart and central nervous system also require magnesium to function properly, and it is an important cofactor for over 300 different essential metabolic reactions, including cell signaling, ion transport across cell membranes, and cell migration in wound healing.

Studies have found that magnesium can lower blood cholesterol, triglycerides, and low-density lipoproteins [1, 2]. Magnesium deficiency can contribute to hypertension [3] and diabetes [4], and it can affect cardiovascular health [5].

One potential explanation why magnesium deficiency is bad for vascular health includes the inhibition of telomerase in the myocardium and vascular wall, which then accelerates telomere shortening and promotes oxidative stress, thus driving aging [6].

Potential health benefits

Multiple studies have found that a magnesium-rich diet can help delay the development of hypertension and atherosclerosis [7-9]. Another study of women showed that increased levels of magnesium were associated with a lower mortality rate from cardiovascular disorders [10].

In September 2023, Liu Ye and associates further confirmed the protective effects of adequate magnesium intake on cardiovascular disease in a study examining the impact of magnesium depletion score (MDS) on cardiovascular disease (CVD) and its correlation with mortality among patients with CVD. MDS is a way of measuring magnesium deficiency; the higher someone’s score, the more deficient that person is. This study looked at 42,711 participants, including 5,015 subjects diagnosed with CVD.

The findings revealed that individuals with CVD were more depleted in magnesium compared to people without CVD. Moreover, after adjusting for confounders that would undermine the accuracy of the data, subjects with an MDS of 2 and those with an MDS of ≥3 were found to have higher odds of developing total CVD and specific types of CVD, compared to individuals with an MDS of 0. Furthermore, each 1-unit increase in MDS significantly heightened the risk of developing total and specific CVDs [11].

In addition, new evidence suggests that adequate magnesium intake may slow the rate of advanced glycation end-product accumulation and improve glucose control, decrease the risk of developing anemia, reduce body fat, protect against severe COVID outcomes including death, help alleviate depression, and protect against hearing loss.

Low magnesium levels may increase advanced glycation end-products, which accumulate with aging. In a study conducted by Juan Chen and published on June 9, 2023, researchers explored the impact of dietary magnesium (Mg) on the hemoglobin glycation index (HGI) using data from the National Health and Nutrition Examination Survey of 2001 to 2002.

Participants reported their magnesium intake through two 24-hour dietary recalls, and researchers used this information along with fasting plasma glucose levels to estimate their HbA1c, a marker for blood sugar control.

The analysis revealed that as magnesium intake increased, particularly beyond 412 mg/day, HGI decreased. This relationship varied between diabetic and non-diabetic participants, showing a linear pattern for people with diabetes and an L-shaped pattern for those without.

This finding suggests that higher consumption of magnesium may be beneficial in reducing the risk associated with elevated HGI levels and the age-related accumulation of advanced glycation end-products. However, the researchers caution that more forward-looking studies are needed to confirm these results before any dietary guidelines can be recommended [12].

Anemia and body fat

Magnesium deficiency increases the risk of developing anemia. In a research effort led by Jungao Huang published in February 2023, investigators looked at how magnesium intake affects the likelihood of developing anemia among American adults.

They used data from 13,423 individuals aged 20 to 80. The participants’ magnesium consumption was measured through 24-hour dietary recalls, and the researchers employed statistical models to analyze the relationship between magnesium intake and anemia prevalence.

The findings revealed a significant inverse relationship, indicating that a higher magnesium intake was associated with a lower risk of anemia. This inverse association was notably prominent among women and older individuals aged 60 and above, while no significant link was found in men.

The conclusion drawn from this study is especially significant for women and the elderly in the United States. However, the researchers emphasize the need for further studies to solidify these findings [13].

Eliminating magnesium deficiency may reduce body fat. In April 2023, Natural Chu and colleagues published a study exploring the impact of magnesium intake on body composition, particularly focusing on individuals with impaired glucose tolerance (IGT).

The study involved 155 Chinese participants with IGT and a median age of 59 years. The research team assessed body composition, including body fat percentage, conducted oral glucose tolerance tests (OGTT), and evaluated insulin resistance and analyzed dietary intake through a 3-day food diary.

Findings revealed a negative correlation between magnesium and potassium intake and body fat percentage. Obese people had the lowest daily intake of these minerals compared to people who were overweight or of normal weight after adjusting for other factors such as age, gender, and physical activity levels [14].

COVID-19

There is a striking overlap between the conditions associated with magnesium deficiency (such as older age, obesity, diabetes, kidney disease, cardiovascular disease, hypertension, and respiratory issues) and the risk factors for severe COVID-19 outcomes. A research team led by Fernando Guerrero-Romero published a study in May 2023 investigating the role of magnesium status in the context of COVID-19.

This study found that low magnesium levels are linked to more severe COVID-19 outcomes, including increased mortality rates and neurological symptoms like memory, taste, and smell loss. They found that magnesium therapy, particularly when inhaled, could potentially improve oxygen levels in COVID-19 patients. Moreover, combining magnesium with zinc might enhance the efficacy of COVID-19 treatments [15].

Possible protection against chronic diseases

More research confirms an inverse relationship between serum magnesium levels and depression. In February 2023, Ming-Hui Chou and colleagues published a study that aimed to clarify the relationship between magnesium levels and depression.

They focused on chronic latent magnesium deficiency (CLMD), which is defined as serum magnesium levels between 0.75 and 0.85 mmol/L, and its potential impact on depression. The study found a weak correlation between serum magnesium levels and dietary magnesium intake.

Higher serum magnesium levels were linked to less depression, while no significant association was observed with dietary magnesium intake. The research concluded that serum magnesium is inversely related to depressive symptoms, but dietary magnesium intake does not show the same association [16].

Magnesium protects against hearing loss. Xinmin Wei’s research, published in March 2023, examined the potential protective effects of magnesium (Mg) and calcium (Ca) intake against hearing loss (HL) in older adults. This cross-sectional study analyzed data from participants aged 70 years and older.

The results showed that both Mg and Ca intakes were independently associated with a lower risk of low-frequency and speech-frequency HL. Additionally, a combined intake of Ca and Mg was linked to significantly lower odds of both types of HL. Specifically, a combined intake of Ca (≥1,044 mg) and Mg (≥330 mg) was associated with dramatically reduced odds of low-frequency and speech-frequency HL [17].

Increased levels of magnesium have also been found to mitigate the effects of lack of sleep, increasing the waking period and boosting renin, cortisol, and melatonin levels in primary sleep disorder [18]. Some of the symptoms of magnesium deficiency can include insomnia, fatigue, osteoporosis, arthritis, fibromyalgia, migraine, cramps, arrhythmia, and premenstrual syndrome.

Side effects

High doses of magnesium from sources such as dietary supplements may cause nausea, abdominal cramping and diarrhea. Magnesium in dietary supplements can also interact with some types of antibiotics and other medicines. Anyone experiencing any adverse effects while taking a magnesium supplement should cease taking it immediately and consult a doctor.

Disclaimer

This article is only a very brief summary, and is not intended as an exhaustive guide and is based on the interpretation of research data, which is speculative by nature. This article is not a substitute for consulting your physician about which supplements may or may not be right for you. We do not endorse supplement use or any product or supplement vendor and all discussion here is for scientific interest.

Literature

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[2] Gimenez, M. S., Oliveros, L. B., Gomez, N. N. (2011). Nutritional deficiencies and phospholipid metabolism. International Journal of Molecular Sciences, 12(4), 2408-2433.

[3] Shah, N. C., Shah, G. J., Li, Z., Jiang, X. C., Altura, B. T., & Altura, B. M. (2014). Short-term magnesium deficiency downregulates telomerase, upregulates neutral sphingomyelinase and induces oxidative DNA damage in cardiovascular tissues: relevance to atherogenesis, cardiovascular diseases and aging. International journal of clinical and experimental medicine, 7(3), 497.

[4] Guerrero‐Romero, F., Rascón‐Pacheco, R. A., Rodríguez‐Morán, M., La Peña, D., Escobedo, J., & Wacher, N. (2008). Hypomagnesaemia and risk for metabolic glucose disorders: a 10‐year follow‐up study. European journal of clinical investigation, 38(6), 389-396.

[5] Altura, B. M., Shah, N. C., Li, Z., Jiang, X. C., Zhang, A., Li, W., … & Altura, B. T. (2010). Short-term magnesium deficiency upregulates sphingomyelin synthase and p53 in cardiovascular tissues and cells: relevance to the de novo synthesis of ceramide. American Journal of Physiology-Heart and Circulatory Physiology, 299(6), H2046-H2055.

[6] Shah, N. C., Shah, G. J., Li, Z., Jiang, X. C., Altura, B. T., & Altura, B. M. (2014). Short-term magnesium deficiency downregulates telomerase, upregulates neutral sphingomyelinase and induces oxidative DNA damage in cardiovascular tissues: relevance to atherogenesis, cardiovascular diseases and aging. International journal of clinical and experimental medicine, 7(3), 497.

[7] Ouchi, Y., Tabata, R. E., Stergiopoulos, K., Sato, F., Hattori, A., & Orimo, H. (1990). Effect of dietary magnesium on development of atherosclerosis in cholesterol-fed rabbits. Arteriosclerosis, Thrombosis, and Vascular Biology, 10(5), 732-737.

[8] Luthringer, C., Rayssiguier, Y., Gueux, E., & Berthelot, A. (1988). Effect of moderate magnesium deficiency on serum lipids, blood pressure and cardiovascular reactivity in normotensive rats. British journal of nutrition, 59(02), 243-250.

[9] Saris, N. E. L., Mervaala, E., Karppanen, H., Khawaja, J. A., & Lewenstam, A. (2000). Magnesium: an update on physiological, clinical and analytical aspects. Clinica chimica acta, 294(1), 1-26.

[10] Chiuve, S. E., Korngold, E. C., Januzzi, J. L., Gantzer, M. L., & Albert, C. M. (2011). Plasma and dietary magnesium and risk of sudden cardiac death in women. The American journal of clinical nutrition, 93(2), 253-260.

[11] Ye, L.; Zhang, C.; Duan, Q.; Shao, Y.; Zhou, J. Association of Magnesium Depletion Score With Cardiovascular Disease and Its Association With Longitudinal Mortality in Patients With Cardiovascular Disease. J Am Heart Assoc 2023, 12, 30077.

[12] Chen, J.; Lin, S.; Wang, X.; Wang, X.; Gao, P. Lower Dietary Magnesium Is Associated with a Higher Hemoglobin Glycation Index in the National Health and Nutrition Examination Survey. Biol Trace Elem Res 2023, 202, 878–884.

[13] Huang, J.; Xu, J.; Ye, P.; Xin, X. Association between Magnesium Intake and the Risk of Anemia among Adults in the United States. Front Nutr 2023, 10, 1046749.

[14] Chu, N.; Chan, T.Y.; Chu, Y.K.; Ling, J.; He, J.; Leung, K.; Ma, R.C.W.; Chan, J.C.N.; Chow, E. Higher Dietary Magnesium and Potassium Intake Are Associated with Lower Body Fat in People with Impaired Glucose Tolerance. Front Nutr 2023, 10, doi:10.3389/FNUT.2023.1169705.

[15] Guerrero-Romero, F.; Micke, O.; Simental-Mendía, L.E.; Rodríguez-Morán, M.; Vormann, J.; Iotti, S.; Banjanin, N.; Rosanoff, A.; Baniasadi, S.; Pourdowlat, G.; et al. Importance of Magnesium Status in COVID-19. Biology (Basel) 2023, 12.

[16] Chou, M.H.; Yang, Y.K.; Wang, J. Der; Lin, C.Y.; Lin, S.H. The Association of Serum and Dietary Magnesium with Depressive Symptoms. Nutrients 2023, 15.

[17] Wei, X. Dietary Magnesium and Calcium Intake Is Associated with Lower Risk of Hearing Loss in Older Adults: A Cross-Sectional Study of NHANES. Front Nutr 2023, 10.

[18] Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12).