Everything You Need To Know About Magnesium Deficiency

The mineral magnesium is essential to the health of all living cells, so for optimal well-being it’s recommended to have an adequate intake. However, magnesium deficiency is increasingly common. The following article answers your questions to help you maintain a healthy magnesium status. It starts with the lowdown on magnesium - its role in health, the benefits of magnesium and the types of supplements you’ll find. Then there’s practical advice including warning signs of magnesium deficiency, the dosage to take, and how to minimise potential side-effects.

By Nina Sabat (BSc Dip NT)

The Lowdown On Magnesium

Let’s begin with 4 fascinating facts about magnesium:

• Magnesium (Mg) is the eighth most abundant element on the earth
• Magnesium is an alkaline metal and the lightest of the metallic elements
• Magnesium is one of the most abundant minerals in the body
• Magnesium is essential to all living cells

Did you notice how magnesium is described as both a metal AND a mineral? Surely ingesting metal can’t be good for your health!

It does seem rather capricious, but an easy way to get your head around magnesium is to make a clear distinction right from the start.

When you think of magnesium in nature, picture a silvery white, soft metal. In contrast, when you think of magnesium in the human body, imagine a vital mineral which is essential to health.


What does magnesium do in the body?

Magnesium is categorised as a 'macro mineral’, a term which reflects the amounts that are required each day. You need significantly larger quantities of magnesium in comparison to minerals such as iodine, copper and zinc. These are categorised as ‘trace minerals’ as they are only required in miniscule amounts.


Magnesium has a multitude of actions in the body. It’s a cofactor in over 400 enzyme pathways, helps synthesise and activate proteins, and regulates ion channels including those which control the movement of calcium and potassium in and out of cells. 


Together, these activities add up to magnesium having a major influence on human health.

The mineral magnesium has a role in:

• building muscles and bones
• synthesising proteins and DNA
• carbohydrate digestion
• energy production 

• muscle contraction and relaxation
• nerve transmission
• body temperature regulation
• immune system health


What are some benefits of magnesium?

When taken as a supplement, benefits of magnesium may include relief from migraines and pain, better management of stress, improving sleep, regulating blood glucose levels and maintaining levels of vitamin D.

1. Relief from tension headaches and migraine

The role of magnesium in muscle relaxation and contraction could underly its ability to bring relief from tension headaches and migraines.

Added to that is a secondary action of magnesium on NMDA-receptors. Their activation leads to further sensitisation in the central nervous system and increased sensitivity to existing pain. Magnesium blocks NMDA receptors, switching this pain-promoting pathway off. [1]

A recent meta-analysis found that oral magnesium supplements reduced the frequency and intensity of migraines. [2]

2. For managing stress

Scientific literature suggests that magnesium status is associated with stress perception, quality of life and mental health.

One 8-week trial assessed the effects of magnesium supplementation in healthy adults who were highly stressed and had a low magnesium status. Those taking 300mg of magnesium reported a reduction in their stress levels, and a lessening in anxiety and depression, along with an improved quality of life. Stress reduction was even greater when magnesium was taken alongside 30mg of vitamin B6. [3]

3. For insomnia and better sleep

With a positive impact on muscle tension, inflammation and stress, magnesium seems the obvious choice for individuals who are sleeping poorly or experiencing insomnia.

However, data is mixed. Mah & Pitre [4] included just 3 trials in their review of
magnesium for older adults, finding that while participants slept faster and longer
when taking magnesium, the changes were not significantly superior to groups who took a placebo. Nevertheless, they concluded: “RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.”

4. Blood glucose regulation and insulin sensitivity

Poor glucose metabolism and insulin insensitivity are markers of a disordered metabolism and increased risk of overweight, obesity and diabetes.

A review and meta-analysis of 25 trials assessed the effects of magnesium supplements (ranging from 250mg magnesium oxide to 2.5g magnesium chloride). The main findings were that while people with diabetes showed significantly improved fasting blood glucose levels, sensitivity to insulin was improved for people at risk of diabetes. [5]

5. Supporting healthy vitamin D levels

New scientific insights indicate that magnesium has an important influence on vitamin D levels, as magnesium not only activates vitamin D but regulates enzymes that metabolise it too. [6]

In a randomised controlled trial in Spain, a group of post-menopausal women had their vitamin D levels assessed. Surprisingly (given the intensity of the Spanish sun) 80% started the trial with a vitamin D deficiency. However, after 8 weeks the group taking a 500mg magnesium supplement had significantly increased their vitamin D status. [7]

What different types of magnesium are there?

Magnesium comes in a variety of forms. This can be quite bewildering when you’re searching for a good quality, well-absorbed magnesium supplement in your local health shop.



Firstly, there will be magnesium supplements that are suitable to take orally. Most common are:

• 
magnesium citrate

• magnesium glycinate or bisglycinate
• magnesium taurate

• magnesium malate
• magnesium threonate

• mag phos or magnesium phosphoric, a tissue salt
• magnesium sulfate, as Epsom salts to drink
• magnesium oxide



Oral magnesium supplements are available as capsules, tablets, powders and liposomal liquids. Absorbability will vary, as will the product’s potency. Expect to find anything from 80 – 500mg magnesium per recommended serving.

Next, you are likely to find magnesium supplements where magnesium is absorbed transdermally, across the skin. These are ideal for people with GI issues where nutrient absorption is reduced.

Transdermal magnesium supplements include:



• Zechstein magnesium chloride, available as magnesium flakes, oil, gel or cream
• magnesium sulfate, as Epsom salts used as a soak

Finally, there are inorganic compounds of magnesium for external use. These aren’t intended to correct a magnesium deficiency. Magnesium silicate, talcum powder, is one which you’ll probably know.


EXPLORE REVITAL'S MAGNESIUM RANGE.

How To Reverse Magnesium Deficiency

11 warning signs of magnesium deficiency

According to data gathered by Public Health England, low magnesium intake is common in the UK. [8] And as the amount of magnesium in the diet has fallen (by 20% in the last 80 years) the populations’ magnesium levels have dropped.

Now every second teenage girl and 7 in 10 adults are deficient in magnesium. If you’re older than 65 it gets worse, as 8 out of 10 adults in this population have a magnesium deficiency.

If your magnesium intake is consistently low and your stores are depleted, eventually your body will send out danger signals to indicate that you’re not meeting its needs. Warning signs of a magnesium deficiency include:

• muscle cramps
• fatigue
• irritability
• anxiety
• constipation and other GI disorders
• personality changes
• stubbornly low vitamin D levels
• abnormal heart rhythm
• itchy, numb, tingling sensations in the hands and feet (parasthesias)
• decreased attention span
• mental confusion

If you constantly feel achy, grumpy, tired and stressed this could be a warning that the time has come to top up your magnesium stores.

How to get more magnesium into your routine: dosage, timings and more

The recommended daily amount of magnesium varies according to sex and age, ranging from:

 *Adequate Intake (AI)

Source: National Institute of Health

A typical daily supplement of magnesium is between 100 – 200mg. However, the amounts supplemented in the studies were often higher than this – 300mg for stress and depression; 500mg for improving vitamin D status, sleep and migraines; and up to 2,500mg for blood glucose regulating effects.

With such variation, it may be wise to simply start with the recommended serving size of the product you choose. To correct a magnesium deficiency, choose magnesium glycinate or citrate over magnesium threonate, oxide or hydroxide.

Magnesium supplements can be taken at any time of the day, but preferably with food. If you are taking magnesium to improve your sleep then it’s better to take it an hour before bed.

Whatever the strength or timing you choose, being consistent and taking your supplement every day will help correct a magnesium deficiency and maintain your magnesium levels in the longer term.

What are the side effects of magnesium?

Typically, magnesium is safe and well tolerated. However, there are potential side effects, especially at higher doses.

Some unwanted side effects of magnesium supplementation include diarrhoea, loose stools, nausea and stomach cramps.

Magnesium oxide and hydroxide are well-known for their constipation-relieving effects!

Taking your magnesium with a meal can help reduce the likelihood of experiencing any unwanted digestive discomfort. If this still happens even with food present, you could try switching to a lower potency.

Also, there are potential interactions with medications, including drugs for osteoporosis, diuretics, antacids, some antibiotics and blood pressure-lowering meds. Generally, it’s best to inform your doctor that you are taking a magnesium supplement, particularly if they are prescribing a medication for you.

References

[1] Shin et al (2020) Magnesium and Pain

[2] Chiu et al (2016) Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials Pain Physician

[3] Noah, L, et al (2021) Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial

[4] Mah, J & Pitre, T (2021) Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis

[5] Veronese, N (2021) Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials

[6] Uwitonze, A & Razzaque, M (2018) Role of Magnesium in Vitamin D Activation and Function

[7] Vázquez-Lorente, H. et al (2021) Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain

[8] 2008 – 2016 National Diet and Nutrition Survey (NDNS) https://www.gov.uk/government/collections/national-diet-and-nutrition-survey#current-ndns-results

About Nina Sabat (BSc Dip NT)

Nina leads Revital’s online customer consultation service and is a Registered Nutritional Therapist. In practice, Nina takes a ‘habits first – food second – supplements third’ approach to better health. In life, Nina feels there’s no challenge too big to face – especially after a proper night’s sleep, a deep breath or two, and perhaps a slice of homemade chocolate...