Magnesium is an essential mineral that is naturally present in a variety of foods. It plays an important role in many enzyme systems that regulate a wide range of biochemical reactions in the body, the major ones being in bone health, calcium absorption, diabetes, and heart health. It also plays a role in the transport of calcium and potassium ions across cell membranes in aid of nerve impulse conduction, muscle contraction, and normal heart rhythm. Magnesium homeostasis is controlled by the kidneys, which excretes less magnesium when the magnesium status is low. The body contains about 25 gram of magnesium, half of which is stored in the skeletal system.
Foods that are high in fiber are usually also high in magnesium. Dietary sources include leafy green vegetables, legumes, whole grains, seeds and nuts.
Magnesium plays a vital role in bone formation and bone density, as it assists with the assimilation of calcium into the bone and the activation of vitamin D in the kidneys. Vitamin D is also required for bone formation.
As magnesium plays a role in the metabolism of carbohydrates and glucose, it impacts on diabetes, as studies have linked low magnesium levels to impaired insulin secretion and lower insulin sensitivity. These studies looked at levels of magnesium intake from dietary sources, but also cautioned that further research is needed before magnesium can generally be used for glycemic control in people with diabetes.
Magnesium plays an important role in the health of muscles, including the heart muscles, and has been linked to a reduced risk of artery calcification.
While magnesium deficiency is rare, it can be caused by excess consumption of alcohol and certain health conditions, such as gastrointestinal disorder, as well as by certain medications. Typical symptoms of magnesium deficiency include loss of appetite, nausea and vomiting, fatigue and weakness, numbness and tingling, muscle cramps, and seizures.
The recommended daily intake of magnesium for adults is 400 – 420 mg for males and 320 mg for females.
Sources:
Magnesium. Fact sheet for Health Professionals. Updated 11 February 2016. National Institutes of Health. (USA).
Magnesium: Health benefits, sources, and risks. Updated 25 September 2017. Medical News Today. (UK).
Magnesium: uses, side effects, interaction. Published online on WebMd.