While gold, silver, and platinum are regarded as the world’s most precious metals, some minerals are just as precious, but for health reasons. Minerals are those elements on the earth and in foods that our bodies need for proper development and functioning. Essential minerals are a class of minerals that contain nutrients which are vital for maintaining the body’s health. Essential minerals are classified in two groups, based on the concentration required for normal bodily functions:
- Major minerals (macro minerals) are used and stored in large quantities in the body, such as magnesium, calcium, chloride, phosphorus, sodium, potassium, and sulfur.
- Trace minerals (trace elements) are also vital to human health, but the body needs smaller amounts, such as iron, copper, chromium, zinc, manganese, fluoride, iodine, molybdenum, and selenium.
The human body does not manufacture essential minerals, they have to come from our diet. The minerals originate from rocks, soil, and water. They are absorbed as plants grow or by animals as the animals eat the plants.
Magnesium needs to be highlighted as one of these essential minerals, playing a role in more than 300 biochemical reactions in the body. In some medical circles, magnesium deficiency is associated with every known illness and regarded as the most critical mineral for the electrical stability of every cell in the body.
The role magnesium plays in the body:
According to the National Institutes of Health (USA), magnesium is a cofactor in more than 300 enzyme systems that regulate various biochemical reactions in the body. These enzymes require magnesium to perform their biological roles in tissue and organs.
Magnesium plays a role, for example, in biochemical reactions such as:
- Magnesium is involved in protein synthesis, the process by which cells create protein molecules, using DNA, RNA, and various enzymes.
- Magnesium plays an important role in relaying messages between the brain and the body, as it acts as the gatekeeper for N-methyl-D-aspartate (NMDA) receptors on nerve cells, by preventing them being triggered by weak signals that may stimulate nerve cells unnecessarily. Overstimulation can damage or kill nerve cells. This gatekeeper role is important for healthy brain development, memory, and learning.
- Along with calcium, magnesium is important for maintaining a healthy heartbeat. As calcium enters the heart muscle cells, they are stimulated to contract, while magnesium counters this effect by helping these cells to relax.
- In a similar way calcium and magnesium assist with the maintenance of normal muscle function and in regulating muscle contractions. Calcium is involved with muscle contractions, while magnesium acts as a calcium blocker to help muscles relax.
- Magnesium may assist with blood glucose control. Magnesium helps to regulate insulin, as cell receptors for insulin need magnesium to function properly. People with type 2 diabetes often have low magnesium levels and short-term studies have indicated that taking magnesium supplements may reduce their blood sugar levels. There is however insufficient evidence that vitamin and mineral supplementation improve blood glucose control in people with diabetes who do not have underlying nutritional deficiencies.
- Studies have shown that magnesium supplements may play a role in lowering blood pressure to some (small) extent. Other studies have linked low magnesium levels with a higher risk of heart disease, with higher levels significantly associated with a lower risk of cardiovascular disease. Large studies are needed to better understand the role that magnesium plays in this regard.
- In energy production, magnesium plays an important role in oxidative phosphorylation, which is the process (metabolic pathway) by which the mitochondria in cells convert energy (sourced from oxygen) into ATP (adenosine triphosphate), which is the source of energy for use and storage at the cellular level. Magnesium is also important for glycolysis, the process in which glucose is broken down to produce energy.
- Magnesium supplements may help to improve sleep quality by helping the body and mind relax, by regulating melatonin production (melatonin is regarded as the sleep hormone), as well as by calming nerve activity.
- Short-term studies have indicated that magnesium deficiency may cause migraines, as magnesium plays a role in neurotransmitter release and vasoconstriction. Taking a supplement in the case of low levels of magnesium may reduce the incidences of migraines. However, long term studies are lacking in this regard.
- Along the same vein magnesium helps to regulate brain function and mood. Low levels of magnesium have been linked to depression, although more research is needed in this regard.
- Like calcium, magnesium is involved in the structural development of bone and helps to build bone and teeth. Magnesium assists in the activation of vitamin D, which helps to regulate calcium and phosphate with the growth and maintenance of bones.
- Magnesium is a requirement for the proper functioning of the important antioxidant glutathione, increasing the activity of the glutathione enzyme.
- Magnesium is required for the active transport of calcium and potassium ions across cell membranes and in this regard affects the conduction of nerve impulses, muscle contraction, and normal heart rhythm.
Certain foods are rich in magnesium:
As the body does not make magnesium, foods rich in magnesium are the best source of this essential mineral. Extra magnesium from food is regarded as a safe option, as excess amounts will be eliminated by the kidneys into the urine. Magnesium is widely distributed in plant and animal foods, such as:
- Dark green leafy vegetables are some of the richest sources of magnesium, such as Swiss chard and spinach.
- Grass fed dairy products.
- Avocados are not only a rich source of magnesium, but it also contains healthy fatty acids, vitamins A, C, E, K, and the B-complex vitamins.
- Pumpkin seeds and chia seeds are rich in magnesium.
- Nuts high in magnesium include almonds, pecans, macadamia, peanuts, cashew, and Brazil nuts.
- As unsweetened dark cocoa powder is rich in magnesium, dark chocolate with more than 70% cocoa content is a healthier pick at the sweets counter.
- Wild-caught fish such as salmon and sardines not only contain magnesium, but are also a source of healthy fats and vitamin D.
- Beef, especially grass-fed beef, and poultry are good sources of magnesium.
- Sprouts, and in particular broccoli, cauliflower, and kale sprouts, are good sources of micronutrients, vitamins A, B, C, and magnesium.
- While coffee in excess can deplete the body of its magnesium stores, moderate consumption of coffee (1-2 cups) is a good source of magnesium.
- Magnesium containing fruits include bananas and apples.
- Magnesium is also found in foods such as unrefined whole grains, raisins, beans, soybeans, whole potato with skin, brown rice, whole oats, and peanut butter.
Magnesium supplements:
As most people do not get enough magnesium in their diets, there are many different forms of magnesium supplements. Part of a supplement gets lost in the body during digestion and the percentage that makes it into the bloodstream is known as the bioavailability. It stands to reason that the higher a supplement’s bioavailability, the more effective it is in delivering the intended health benefits.
Magnesium on its own has a very low bioavailability and as a result supplements are paired with other organic compounds to make it easier to absorb in the body. Organic forms of magnesium are usually more easily absorbed, with better bioavailability. Different forms of magnesium have different benefits and the following are the most commonly used magnesium supplements:
- Magnesium glycinate: Made up of magnesium and amino acid glycine, this is one of the most bioavailable forms of magnesium. Magnesium glycinate is a gut-friendly form of magnesium that helps with digestive issues, and is commonly used to promote sleep,
- Magnesium malate: Made up of magnesium and malic acid, it is easy to digest and is often used to ease muscle cramps or to assist in treating specific muscle issues, such as chronic fatigue syndrome and fibromyalgia. It is also a good option to improve energy-related disorders, as malic acid plays a role in making ATP energy.
- Magnesium L-Threonate: Made up of magnesium and threonic acid, a product of the metabolic breakdown of vitamin C. This is a newer form of magnesium that is easily absorbed by the body and can readily elevate magnesium levels in the brain. It has the potential to offer neuroprotective benefits and improve cognitive function, as found in animal studies.
Conclusions:
Consuming magnesium rich foods can make a significant difference in many health conditions, as a magnesium deficiency may well be responsible for more diseases than any other nutrient deficiency. There is ongoing research into the role that magnesium plays in preventing and managing various disorders, such as diabetes, heart disease, and high blood pressure.
Like precious metals in a healthy world economy, essential minerals are the heroes of cellular health. It is important to note that minerals work interdependently in the body, and one should be careful in supplementing with a single mineral in the absence of other relevant minerals, without measuring levels with blood tests.
References:
Magnesium. Reviewed March 2023. Harvard School of Public Health. Harvard Medical School. (www.hsph.harvard.edu)
What you should know about magnesium. Published 17 December 2017. Harvard Medical School. (www.health.harvard.edu)
Precious metals and other important minerals for health. Published 15 February 2021. Harvard Medical School. (www.health.harvard.edu)
Role of magnesium in vitamin D activation and function. Published 1 March 2018. Harvard School of Dental Medicine. (www.hsdm.harvard.edu)
Magnesium. Fact Sheet for Health Professionals. Updated 2 June 2022. Office of Dietary Supplements. National Institutes of Health. USA. (www.ods.od.nih.gov)
Magnesium in diet. Reviewed 19 January 2023. MedlinePlus. National Library of Medicine. USA. (www.medlineplus.gov)
What does magnesium do for your body? Published 9 June 2018. Healthline. (www.healthline.com)
Top 12 best magnesium rich foods. Published online. Dr Jockers.com. (www.drjockers.com)
The most bioavailable forms of magnesium and what each one is used for. Published 9 June 2023. Mindbodygreen. (www.mindbodygreen.com)
HEALTH INSIGHT
September 2023